Training Plans & Runs | 16 x 200 Metres

No track again annoyingly, but if you can make Tuesday evening this will be a great session in the park. A real opportunity to work on that speed and high cadence.

Coach Simon

FEEDBACK

7 ENJOYMENT

8 RPE

7.10 PACE

I never seem to get the food right! I totally didn’t think when I had lunch how it would impact my running later. It was pretty spicy, and as I was rushing before I left for the session, I didn’t want to eat anything big so thought a protein shake would be a good compromise. Also no my stomach was absolutely on fire. I did enjoy the session despite that. I had one of those comparables come up on Strava and a session we did at a similar time last year I did 7 minute miling, compared to yesterday’s 7.10. I also managed 20 instead of 17 ,😅 I knew I was slower at the moment, is 10 seconds a big difference? Will I be able to get that back? I set the metronome for 174, I probably should have set it for 176. That probably made a difference too.

Kelly DeRosa

10 seconds per mile is not much difference at all. Was the session in the park on the seafront? That would make a difference as the corners slow us down a little. We also need to remind ourselves you’ve just come off the back of an ultra training block, so that’s the reason for being a bit slower, you’ll get that back come the end of this plan if you keep doing the speedwork. When I trained for my ultra last year my 5k time dropped by 90 seconds. Yeah when running in the evening, lunch time choices is very important. I’ve had issues myself including one time with Paul’s Wednesday group I had to dash into Morrison for a poo. Obviously never saw the group again 😂🤦‍♂️ The time to be having the protein shake would be post run as well. But a good session banked, so that’s what matters. And glad you enjoyed it too.