Training week before my vacation next week, so trying to catch up with the days I won’t be running.
I am doing core exercises everyday before running, planks, squats, bridge and plunges. Still learning how to do them, but they help me warmup and engage.
During warmup I do two drills, high knees and butt kicking.
Not doing static stretching anymore, the guys at RC told me they don’t help much runners, better do the drills and a slow warmup.
Tuesday 22nd was the first time I did threshold intervals, 5x800m with 45sec rest and 3k warmup and cooldown.
Did this early in the morning under a thick fog in a chilly 13oC.
The 800m intervals paced at around 4:20/km. First two were easy, third was ok, fourth I had to push me a little and the last I had to push me a lot, but I nailed it.
I manage a cadence of 87 during the intervals.
Than a slow 3k back home.
Sun opened up into a beautiful day!
Thursday 24th was tempo intervals
2x3k at 4:40/km with 4min rest, 3k warmup and 3k cooldown.
This was the first run with my Saucony Kinvara 9, the shoes I intend to run the NYC Marathon next November.
Felt great on the intervals, managed to do a higher cadence, 87/86 , at the cooldown was hard to slow down, feeling fast feet.
Did a wrong calculation and ended up doing 1k more than scheduled on the cooldown.
On the shoes, felt them comfortable and well cushioned, felt a bit on the left of my left foot, maybe it needs a bit wear and tear to loose up? I will do some more running with it before the marathon to be sure, otherwise I could go with the Saucony freedom that worked perfect right away. But, the Kinvara seemed more efficient.
The trucks strike hitter is bad in Brazil, so gas stations don’t have fuel, I decided to save some so instead of heading early due to my license plate restrictions on fridays, decided to run in the morning.
Easy 10k run with 4x20sec strides. On the best stride did a 3:32/km pace, in one of the strides I reached a 108spm cadence, I am getting better at that!
Long run of 16k at a pace of 5:35. Ibirapuera Park where this beautiful monument sits.
I totally forgot to get my water bottle and sun opened during the run so I dehydrated a bit. This made my heart rate slowly increase in the last 5ks around 160bpm.
I remember to take a gel with me which I took at 10k.
Ended up a little fatigued, but fine.
Recovery day asked for an extra slow run around 5:55/km.
Better yet in a beautiful park like that!
My heart zones stuck 67% in zone 3 and 24% in zone 2.
Felt completely recovered afterwards!