I took a little rest yesterday, which was good for the knee. More by good luck than good management though. I had all my gear at work and was going to run home, but 3/4 of the way through getting changed I discovered that my "shorts" were in fact a singlet! Doh! It was only going to be a gentle run anyway...
So it is a holiday in Japan today! I had the luxury of sleeping in a bit and then getting up and heading out for my tempo run. I ran to Komazawa Park, knee feeling quite alright, and then as soon as I turned into the park put the foot down and reeled off four laps ( 8.6 km total) at tempo pace that looked something like this:
Lap time Pace Hrmax Hravg
0:08:32 0:03:58 84% 81%
0:08:21 0:03:53 87% 84%
0:08:14 0:03:50 89% 87%
0:08:19 0:03:52 90% 88%
That's pretty much how a tempo run should look, with the rising heart rate starting to push into anaerobic territory in the latter half. And I finished it feeling comfortably fatigued and just had a reasonably relaxed run home. I wore my light shoes (Adidas Adizer CS) purchased the other day that I intend to wear in the marathon; they went well. So, everything is looking pretty good. Just have to be careful not to completely stuff up this knee while getting in the last little top-up of heavy work over the next few days, then start backing off the quantity and dealing with the head games that are the taper.
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2 comments:
That's a good tempo run Steve. Don't tell Clairie you're in the 4:12 ballpark for a marathon or she'll really get excited ;)
Thanks for your comments on my Slow Race Test. I was thinking of modifying it slightly - doing a 400m 'warm-up' to get the HR at 84% as I cross the 'start line' and then keep it there.
For me, that HR works well, as a slight slowing or acceleration adjusts the HR by 1 or 2 beats and I know I can maintain the 84% throughout the test. I found myself having to slow a fair bit in the third km to keep the HR down. My splits were 5:26, 5:41 and 5:50.
It's probably also a test of 'running economy', as changes to form can affect the speed.
Ohhhh, you should be prepared tomorrow's thing before sleep as you recommend me!
Thank you for your support, I had a good running in the Palace, it would be good effective training and made us strong!
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