Day 53: Endurance

Status

Phase: 1 of 6
Week: 13 of 16
Week Cycle: 1 of 4 (Easy Intensity)

Workout

Type: 4x1600m
Intensity: 55% or 8:56min
Rest: [5']

Thoughts

Timings: 6:47 6:27 6:16 6:24 ~ 6:28 minutes

I looked at today’s training plan target time and I shooked my head. Yes the manual I derived my training schedule says 55% intensity effort and I based that timing from my PB then reduced to 55% effort.

But I felt it was too slow and I don’t want to trigger any more slow-twitch muscle or lose my fast-twitch muscle. So I opted to rev up the intensity.

It’s supposed to be endurance workout, so basically I think I managed to achieve that goal. I was panting by the end of each set. I focus on foot placement, be light as possible and try letting my upper body relaxed thoroughly.

I’m the type of runner that’s not speed based, but more of endurance type of runner. So I guess this workout is my forte and will be major bulk of my main training, but still I have to try my best to get more speed.

60-40 ratio of endurance and speed sounds just about nice. I lack speed when I needed it most during my races, so this off-season I’ll work on it in detail.

The rest time for today’s workout was sufficient and the run was kinda ok. Could have gone faster if not for the swerving around of other joggers on the track as usual.

After endurance session, I did the usual body conditioning. I’m like used to the routine now these days. Without it I felt kinda something is missing ya know. And I find that my shoulders looks impressive these days, I just hope it won’t hinder my running form. I can’t be too bulky.