Wednesday, 16 March 2011

Tempo sessions commence

Last week brought the first of the Tuesday morning tempo runs. The Hanson schedule places the speedwork intervals in the initial weeks of the training plan. I am unsure of the approach's rationale as most plans place the speedwork in the latter half of a plan.
This workout consisted of two a mile warm up, three miles at tempo pace, one mile warm up, followed by another three miles at tempo pace and a two mile cool down. My aim was to achieve an average heart rate greater than 165 for the tempo portions. I ran the six miles at an average heart rate of 166 producing average mile splits of 06:15.
This pace would have its price. I delayed my marathon paced session until Friday and it was a tough session. I ran twelve miles with nine at marathon pace, producing an average marathon mile pace of 06:39 and average heart rate of 164. I felt tired during this run and the perceived effort was higher than recent weeks. I am assuming this is to be expected, especially considering I am now at the training cycle peak. All things considered I remain happy with my training and hope things continue and I can avoid injury.

No comments: