Flat out running

EMAIL from Kerry today. Parking this to read later Threshold and sustainable effort. Worth a watch, 3mins from the Gu Endurance lab, https://youtu.be/qI5qOLzO5dQ . Mentioned during outro is "my goal is to move that threshold further up the curve" . Why this is important, For an untrained/new athlete, their threshold is around 78%maxHR. For a trained athlete we might see that up around the 85-86%maxHR. While this is only a minor shift, remember that when you run/race you are operating in a 'window' between about 65%maxHR (easy/ultra-distance effort) through to that threshold. Between 65-78% for untrained, between 65-86% for trained athletes. A window of around 10% for untrained, almost 20% for trained athletes. More window is more! Imagine being able to run an ultra at 85%maxHR while operating in a near-infinite resource pool of oxygen as the primary fuel for your muscles. . How do we train to improve lactate threshold, 1) Speed work makes a differenc

Um yeah...rocks are actually falling!

P 5 Easy LSD +stretches 1 X 20min (5:07 - 5:29min/km) 1 X 15min (4:46min/km) Whoops! Ran the wrong one...had a P2 planned, but ran the P5 by mistake. Lovely run though. Slow and easy going to the tiphead. Picked up the pace on the trail and certainly enjoyed that, after feeling I had a couple of shorter days of going slow.

P4 Fartlek. Warmup: 10 Min Easy 3 X 3min (4:25min/km) with 3min recovery Cool Down: 10 Min Easy Pretty cruisy night. Ran fartlek on ANZAC park to create some resistance. 4.25min/km pretty easy to hit.

Priority 3  Recovery Trail Time 1 X 30min (5:43 - 6:09min/km)Rolling/Trail Not at 5.43+ pace (because thought it was supposed to be at 5:07+ pace. However, needed the recovery day yesterday and the easy run today. Legs good, calves felt tighter but stronger. Nice morning. Stars out. Cool start.

P1 Super Sunday! 1 X 1-2hrs (5:07 - 5:29min/km) SUPER SUNDAY! I try to have an ‘adventure’ about once every 6 weeks and there are times this run becomes almost as long as the race itself though I don’t encourage that. Get a group together and plan something fun. Go somewhere you wouldn’t normally go and create a few memories. It’s entirely possible that this is the real reason you are fit in the first place. As we get closer to race day it will be more important to target this long run as a 50-60% of the race distance which can be hard on those running this in training for an ultra. P3 Recovery Trail Time 1 X 30min (5:43 - 6:09min/km) Rolling/Trail P4 Fartlek. Warmup: 10 Min Easy 3 X 3min (4:25min/km) with 3min recoveryCool Down: 10 Min Easy P2 Easy Recovery +Hills 1 X 15min (5:43 - 6:09min/km) 1 X 10min (5:07 - 5:29min/km) 4 X <12s Hill Sprints (HARD) with Full recovery A nice easy recovery run with some easy LSD to increase your mileage or aerobic condit