Most runners like to run every day and are reluctant to take rest days, let alone multiple rest days in a row. Last week was a big week for me, I ran 6 days and did more k's than usual. That was partly in response to the very light week before that. I knew last Sunday that I had probably overdone it when my legs couldn't cope with the usual leg session at the gym. However, Monday is usually a no run day, just an upper body/abs gym day, so it was assumed all would be okay for long intervals at the YCRC 5km run on Tuesday of this week - WRONG! The warm up was crappola! However, as many a crappola warm up has been followed by a good session, I persevered. Alas, that just extended into a crappola long intervals session. Those intervals were 6 mins moderately hard, 1 min jog recovery. The GPS battery died, probably a good thing as I don't want to see the pace data! Admittedly it was hot and others also struggled in those conditions. The 5k time as 25:12 and I pulled up feeling pretty nauseous. I also felt pretty despondent thinking, 'here we go again with training intolerance'. Smartly there was no run on Wednesday, just some upper body/abs gym work. Thursday I briefly contemplated a morning run, but decided against it. There was no lunch time opportunity and by evening I was dog tired, plus I was calculating results at Track. A run could have happened, but the dog tiredness was a sign to just go with another rest day. Friday it was hot at lunch time and as Parkrun was in the plans for Saturday, I stuck with an easy jog followed by 4 x 20 second strides. That jog felt better than Tuesday's warm up jog. Bring on Parkrun .... wow what a difference! The warm up felt good, the run even better. I was hoping for a sub 24 to be consistent with the 2013 Case Study hypothesis. As it turns out, it was so much better than that! The 1km splits are: 4:38, 4:38, 4:47, 4:51, 4:22 - for 23:16 (HR monitor played up so no reliable data). Well ahead of the hypothesis! A 67 second improvement over 4 weeks.
Some Parkrun fun
Friends at Parkrun:
Louise Sharp - 21:13
Kate Vandenberg - 22:02
David Baussmann - 22:03 - a 5k PB woot woot!
Trevor Jacobs - 23:37 - clearly taking it easy
Graham Burke - 24:12
Kikka Happonen - 32:51 - another kick arse PB!