submaximal 40%
17° celsius. slightly windy. 19:20 (1:16:47)
today's programm was supposed to be a submaximal 5 km and for the relay runners, 10 x 200 meters. before the start, the trainer gave a short briefing on what we were supposed to do for the day. he mentioned something about the marathon pace and then he said, "if possible, try to run 40% below your expecting pace for the marathon". huh? i tried to calculate quickly in my head. if i want to do a marathon in a time of 3:30 hrs (well, dream on), i'll be running in about 5 min/km pace.
5 min = 300 secs
- 40 % from 300 secs = 0.6 x 300 secs = 180 secs = 3 mins
how the fuck am i supposed to run a 3 min/km pace? or should i do it with a bicycle? anyway, he realised his mistake... or didn't he? well, we just run what we thought was our submaximal limit (please, don't ask me what the hell it means). i started slowly together with hendrik & steffen and the traffic light, we joined the second group. i ran together with them for about 3 km and then i had to gave up due to my hamstring problem, well, i had to be very careful not to make it worse. i didn't give up all the way, it was just that i ran a lot slower than the pace i've been running for the past 3.5 km. there wasn't any prize to be won, so i better be safe than sorry. i didn't do that bad considering that i managed a time of 20:48 mins for the 5 km.
we did a slow jog afterwards and then a 4 x 200 meters coordinative run, not sprinting all out! i did my so called coordinative run, it wasn't fast but i did overtake a lot of my fellow runners. now i know what it means to run coordinative - the practice in the indoor hall all this time bears fruit. just long stride, gravity to the front, knees high, heels touching the butt and that weird stepping when landing and of course the forefoot running. wow, i did master it but only for a short distance!
i felt good after the training cos it had been more than 10 days since the berliner halfmarathon that i managed to run again. we had our dinner in memorandum, i ate green noodles with smoked salmon - yummy.
alsteration (week 15) : 25.299 km
alstering : 7.33 km
non-alstering : 17.969 km
total running (april) : 46.397 km
davon
alstering : 7.33 km
15.80% gehört zu alsteration
today's programm was supposed to be a submaximal 5 km and for the relay runners, 10 x 200 meters. before the start, the trainer gave a short briefing on what we were supposed to do for the day. he mentioned something about the marathon pace and then he said, "if possible, try to run 40% below your expecting pace for the marathon". huh? i tried to calculate quickly in my head. if i want to do a marathon in a time of 3:30 hrs (well, dream on), i'll be running in about 5 min/km pace.
5 min = 300 secs
- 40 % from 300 secs = 0.6 x 300 secs = 180 secs = 3 mins
how the fuck am i supposed to run a 3 min/km pace? or should i do it with a bicycle? anyway, he realised his mistake... or didn't he? well, we just run what we thought was our submaximal limit (please, don't ask me what the hell it means). i started slowly together with hendrik & steffen and the traffic light, we joined the second group. i ran together with them for about 3 km and then i had to gave up due to my hamstring problem, well, i had to be very careful not to make it worse. i didn't give up all the way, it was just that i ran a lot slower than the pace i've been running for the past 3.5 km. there wasn't any prize to be won, so i better be safe than sorry. i didn't do that bad considering that i managed a time of 20:48 mins for the 5 km.
we did a slow jog afterwards and then a 4 x 200 meters coordinative run, not sprinting all out! i did my so called coordinative run, it wasn't fast but i did overtake a lot of my fellow runners. now i know what it means to run coordinative - the practice in the indoor hall all this time bears fruit. just long stride, gravity to the front, knees high, heels touching the butt and that weird stepping when landing and of course the forefoot running. wow, i did master it but only for a short distance!
i felt good after the training cos it had been more than 10 days since the berliner halfmarathon that i managed to run again. we had our dinner in memorandum, i ate green noodles with smoked salmon - yummy.
alsteration (week 15) : 25.299 km
alstering : 7.33 km
non-alstering : 17.969 km
total running (april) : 46.397 km
davon
alstering : 7.33 km
15.80% gehört zu alsteration
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