micke-midlife on July 13th, 2009

13072009081 The essence of the easy run is to fall into a run that just feels good. At any time you could still accelerate. Movement co-ordination and body position is relaxed but very controlled. Arms swing with some drive on the sides and the feet hit the ground in a way to complete this “rolling movement” feeling. Tried the McMillan guidelines for an easy run today (see the 2:29h marathon training guidelines table published here last week). Orientation was towards the slower end of the pace range. Quite a piece of work.

2_29_guideline_1Bridges are like uphill battles, they are not necessarily steep but looooooooooong! Finding a pace that feels good but isn’t slow works well when on an even and straight road. You try to get ot an energetic stride that still let’s you breathe in an ok way and you quickly find yourself at an impressive pace for an easy or relaxed run. Even head wind isn’t disturbing much, it only messes with your feeling for running pace in general and makes you run slightly too fast. But as soon as it starts going up and down and left and right it gets difficult. It’s a constant re-adjustment and trying to catch that breath again. Believe me, bridges don’t help either.

Today’s run was supposed to be an attempt to follow the 2:29h marathon training guidelines and it worked out, pace wise. After 10 minutes of warm up, I got the pace to a 4:10min and kept it there. While repeatedly checking it on the watch I found myself often too fast and tried to slow down again. I wouldn’t call it has been an easy run, but perhaps a couple of weeks down the road it will be. We can mark this on the table of workouts as achieved.

today’s training: easy run, almost 17km, 4:06min/km on average. map and workout profile

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