Week 4 saw me suffer from a bit of a cold, enough to prevent me from finishing the training set.
- 2 x 15min tempo pace, with 2 minutes recovery
- 8km endurance/easy
- 10 x 1min threshold, with 1 minutes recovery
- 12km steady
Though the week would turn out to be a disaster, the first set (2x15min tempo) was easy and uneventful. Tempo runs under normal circumstances (when I’m training myself without a coach or program) make up the bulk of my running. To me it’s fast enough to be fun but slow enough to avoid that crushing feeling of needing to slow down.
Extremely low morning tides made the beach too attractive to ignore for the 8km endurance run. The object of these slow runs is to focus on technique and form. To me, the more challenging the terrain the more you need to focus on form, how you place a foot and transfer load matters a lot on soft surfaces, but relatively little on hard smooth surfaces. I don’t know what the author of the training program thinks, but in my opinion there’s little to be gained from recovery running on perfectly flat smooth asphalt.
I had a limited window of opportunity to complete the 10x1min threshold set, due to other commitments I only a couple of hours in the middle of the day, it wasn’t a good idea and I had to abandon it after 7 intervals due to the heat.
After that, the cold set in and I didn’t feel up to the task of running 12km, with luck I’ll be back to full health without missing too much of week 5.