Speed play workout: 4 flat intervals about 240 meters each, 3 uphill about 120 meters, and 2 downhill about 120 meters ... comfortable pace in between.
An interesting article ... 'Essential Lydiard' http://runningtimes.com/Print.aspx?articleID=18121 My last post should not be mistaken for 'not trying to continually improve' ... I am simply going to trust my 'inner coach', and in that process I am turning off the pace feature on my Garmin. I will still wear it, but I have set the display to show only 'total time'. I have achieved the time goals that are important to me ... in fact I have far exceeded them ... in a years time. The focus of training now is to improve my performance on the soccer field ... and get back to playing soccer! Fartlek runs and building base mileage will be most beneficial to me ... pace per mile does not matter on the soccer field. Oh and the new profile picture is a personally signed poster by Bill Rodgers, who I met last fall at a local 10k race ... the quote at the bottom by him ... which you probably cannot read ... is: "To be a consistent winner means preparing not just one day, one month, or even one year -but for a lifetime." I guess to summarize ... I believe if I decide I want to run a 2:48 marathon ... I can and will ... but there are other things that are more important to me right now. That is the time standard for elite athletes in my age group to be invited to the USA Masters Marathon championships. That would be pretty cool, but I would still get crushed by the competition at that time. So a more meaningful and realistic goal would be to place top 3 in the 50+ age group ... time will tell if that is something I pursue ... but for now I just want to enjoy running. I think that fits in best with my 5 to 15 year running goals! :)
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