After training as normal as of yesterday, today I thought it was a good opportunity to savor the hardness of the series early risers. Friends who have prepared a 10K very seriously told me that the run rate at which a series is a good reference to know the brand you can get.
Without becoming a reference for me 100% accurate, they wanted me a 6x1000 to compare them to stop doing as he was, so I maybe I could be a reference to something.
what I think, the case is now craved series and then we will draw conclusions as gone. At 5:50
already stretched and ready to go, after the first surprise of the day ... Yesterday came the mother of all showers in Barcelona, \u200b\u200bin fifteen minutes, fell about three hundred million liters per square meter, were flooded several areas, the fire did not stop, but it does rain stopped a little later and did not seem to play today wet. But yes, there was waiting, a light drizzle did not bother much but helped the atmosphere was very cool.
I hesitated to climb up the hat and gloves, but since it was on the street and the GPS had begun to seek some wayward satellite with which to connect, I decided to get wet a little.
Plan for the series. Heat 3 miles, then 6x1000, alternating downwind and one upwind. To not put too much pressure, never looked the last time 6x1000 I did, and run!
warming, 3 miles at 5:37. And the series ... The hated and beloved series. The downwind odd, the even against, with one minute walking break. There go!
1 - 4:18 (downwind, still asleep, into the rhythm)
2 - 4:24 (headwind, more awake, running a little more comfortable)
3 - 4:05 (wind for, it already sounds better)
4 - 4:18 (head wind, a little better, I start to feel tired)
5 - 4:05 (downwind, I can hardly match the pace of the previous, very tired I notice that not recovered as before)
6 - 4:25 (headwind, since I begin to see that no more, I'm busted ...)
few minutes at an easy pace, 5:20, and home, mission accomplished. I liked touching the 4:00, but I do not get that just like the last. Well, just not simply plucked ...
At home, studying data from the Forerunner, I see that compared to other days, the fastest series have not been bad, 4:00 seconds ahead or seconds down is the best we arrived. I've only done a series of below 4:00 am after the marathon Mediterrani in full supercompensation, and five days after I did my best record in 10K, it is clear that reference is a given. I am about seven or eight seconds of my series faster, and still far from making progress and holding 6x1000 in full. But the road is that I did not get there in two days and you get older and after a difficult break arrived, but I hope soon to return to those rhythms.
I've also seen is that it costs me so much to recover keystrokes at breaks, a good sign.
I think if you combine slopes with shorter runs and series, not abuse any of those three things, I can work the power and speed, and improving the tread and see if I can still see those 39 and peak at 10K. That lack of marathons until fall, provide an interesting challenge ...
