blueollie

Short but sweet…and painful ….indoor workouts

Winter is coming; we will have the usual snow, sleet and cold. That is typical for this time of year. And yes, I already did my usual blood donation, so my aerobic capacity is down.

And yes, I am dealing with the effects of aging; while I might run faster, say, this week than last week, my running times from a decade ago are all but impossible for me to meet. And there is the fact that I’ve had some injuries too.

But at times, I get the feeling that “I just can’t get “into shape”, no matter what I do!”.

The same applies for swimming (which I need to get back to) and lifting (which I do regularly).

This year: I am going to try to reclaim a bit of 5K “speed” (can’t say that with a straight face) which means doing some indoor workouts. I’ll also have to have, say, a “once a week” “sort of long” run (1:30 to 2 hours).

But what about the intense stuff? These typically take less than 1 hour to do, even with the “loosen my back” stuff to start with.

Yesterday, I did the “Deek” workout (which is one of the favorites of Robert De Castella, a famous marathon runner)

Warm up (1 mile on the treadmill works)
8 x 400 at a 5K effort pace, with 200 run between 800’s..NO WALKING..this 200 should be at my “basic training pace”, 200 to make 5K. My time was 30:44; typically I am about 2-3 minutes slower than my 5K race pace. I could do this in 22-23 when I was running a 20 minute 5K, and 26-27 minutes when I was running 24 minute 5K races
cool down.

Others: warm up, a few strides, 1 mile HARD, cool down (track)

warm up: then 3-5 of the following on the treadmill: (2.5 minutes at increasing speeds (6.7, 7.0, 7.5, then 6.0 for 2.5 in my 25 minute 5K days), cool down. or
warm up: then 3-5 of starting at a tempoish pace (say 6.3-6.5 mph) and doing the following elevation changes: (1-2-3-4-0), cool down

Anything to mix it up and not make it too emotionally tough. šŸ™‚

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December 10, 2016 - Posted by | running |

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