Biggest Return

The athletics track was the perfect place for the last hard session. 6x1000m run in about 3:45, equivalent to 10km race pace, with 200m float recovery. The great thing about this run is it felt good. The intensity was up, the heart rate was around 90% of max, but the speed felt natural. The shortened recovery periods were just enough to ease the mild lactate build up without too much drop in the rest of the physiological work load.

Benefits of this type of run include stimulation of VO2max, increased neuromuscular efficiency, strengthening of type I, and IIa muscle fibres, facilitation of the lactate shuttle, mild stimulation of muscle and blood buffering, and stimulation of most aerobic enzyme activity. Essentially all the elements I wish to enhance beyond just simple endurance for the marathon.

Best of all, the session felt how I hoped it would. No struggle, just good smooth running. The exact confidence boost I needed to get through ten days of doubt during the taper.

Comments

  1. Unknown2 October 2009 at 20:24

    Blogger needs a facebook style "Likes This" button! Good stuff. PB

    ReplyDelete
  2. Ewen3 October 2009 at 08:02

    That's great Jason. Not long to go!

    ReplyDelete
  3. Anonymous4 October 2009 at 11:10

    You are in great shape. Skipping the anaerobic session was sensible. This upper aerobic -anaerobic transition zone session will have completed the addition of a sharp edge to your solid fitness base.

    ReplyDelete

Post a Comment

Popular posts from this blog

Race Report: Sandy Point Half Marathon

In one word cold . Thermals, extra thermal layer, double gloving, thermal headband, beanie and yet I was still cold pre-race. The coffee vendor wasn't even ready before the race so no help there. At least it didn't rain during the event. It took a long time to warm up for the race and I competed with an extra top and gloves. My sinuses were much better, so the rest seemed to have done its job. There was a chance that the start was going to feel too easy, better take that into account. The coldness seemed to put a dampener on the excitement and without fanfare the race started. Today I wasn't wearing my heart rate monitor. No point after a week off. The numbers wouldn't mean much today. Plus the straps battery is flat and I've delayed getting it replaced. I'll just run a solid, but comfortable pace and see what happens. The course was good, nice, moderate rolling hills. Nothing steep enough to break your rhythm, but enough of a change to keep things interesting.
Read more

Surfcoast Century - Race Report

Image
Well I did it. My first 100km trail ultra is done and dusted. In short, it was an amazing experience. This is how it unfolded. I stayed down with my wife, kids and sister in a nice house a short distance from the race. A pretty chilled evening, some simple pasta and disappointing loss in the AFL prelim. In the middle was race registration and briefing. Signing in had me feeling nervous for the first time, but I soon relaxed after catching up with a few people. Though it played on my mind I couldn't check and recheck my drop bags after I handed them over, even though I'd already checked them at least ten times. The sleep was a little disturbed, but that's no problem. I'd slept well during the rest of the week. Up early, liquid breakfast, coffee and a selection of stretches and movements had me feeling loose and ready. Soon enough I got my way down to the start. The weather was brilliant. Bright blue skies, plenty of sun and a light cool breeze. I couldn't ask fo
Read more

New Blog: Running Alive

It's been many years of varied blogging here at GoHard. I feel like I've outgrown this format. So I wish to offer something better. I've created a new site to continue my blogging. Hopefully it will be bigger and better. If you've enjoyed any my posts over the years, please check out my new site: runningalive.com Hope to see you there. Please a leave a comment on the new site to let me know. Keep your running alive -Jason
Read more