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Plan for Today

Today is Wednesday which means ..... [drum roll please]...... speedwork!!

Oh Joy!

Plan:

8 sets of 3mins hard @ 10K pace (which I will do at 9kmph) followed by 2mins walk/jog recovery (which will be done at a minimum of 5kmph {walk})

So 40 mins running - may add a 5mins walk before and or after as a proper warm up/cool down too!

The plan is to get home, change and run!

Will update later if this works!!


Evening Update
Mantra for Speed Work
This is not meant to be easy ... it will make you stronger

Planned 8 sets ended up as 5 sets but all at 9km then walking. Very hot again and i finished looking like a beetroot and my heart pounding like mad (no HRM which I think is good or I may have quit earlier!) and a sore tight right hamstring :-(

Felt crap stopping early and sent a sulky SMS to coach Spans who replied and made me feel tonnes better (Thanks Spans!) Have to admit that 9km was hard, very hard and I was clock watching! Not sure how much of that was yesterday's run, the heat or the hammy.

I may go for a pre-work swim tomorrow.

Comments

b-z said…
didja finish?
10:51 PM, August 17, 2005
Leon said…
Well done you

:o)
1:43 AM, August 18, 2005
Evil Pixie said…
nope stopped at 5 sets :-(
and didn't get up to swim either!
Hammy is "there" today as in I know there is some tension there but not hurting as such
so rest today
run tomorrow!
10:22 AM, August 18, 2005
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