In an effort to somewhat include a bit of speed or to get into the 80/20 trot, I started to include 6×1 minute faster intervals in my easy runs. I also cut today short so it was only 30 minutes. Hope that all works out!
Sunrise was lovely again and I’m looking forward to a nice long run tomorrow.
Theoretically I have another week of 44/88/132 in front of me and I feel like I’ve adapted quite well. We’ll see how easy tomorrow feels, but if it goes on like that I will increase to 50 minutes for my easy runs after recovery week. I want to thank unironedman, as he had made me aware that vacation includes running as well and I credit taking time off from daily running during August, for making me love running even more.
I also had a look at my fitness data and I can now really see how consistency and recovery trump speed.
I think I am finally getting the hang of it. Winter here I come!
Do not say the W word. Maybe it won’t come if you don’t say it!
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Oops! It was the cat typing!?
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I can’t wait to see how the intervals work out for you. And, by the way, it’s all right to say winter…winter, winter, winter, winter…winter is good! Ha, ha.
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I look forward to stews and soups and pumpkins! Maybe I am too food focused or maybe the W##### ain’t as bad in Ireland.
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Would love to hear more about how you work with recovery times. I have a hard time holding back from running too often, but somewhere in the back of my mind I know I need to take recovery days. The way I have it laid out now is a regular pace 10k on Wednesday, a fast 5k on Friday and a slow 10-15k on Sundays. Finally I rest from running on Mondays and Tuesdays.
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This is what I’ve been doing:
http://www.slowrunnergirl.com/slow-running-formula-and-plan/
It works really, really well for me. Each month I take 1 recovery week, in which I reduce the duration or don’t run at all on two days per week.
I also put my calculation spreadsheet there, so you can download and play with the formula to suit your own style.
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This is great! Wonder why I missed this! Will download and play with it.
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Let me know how you like it.
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