Tempo block

Hi there!

Just finished with an interval session that consisted out of:

• warm up (easy pace)
• 3x 10 minute tempo run (pace 4:10 - 4:20), in between 3 min walking.
• cooling down (easy pace)

After last Sunday (fun but intense run in storm and heavy rain) I did feel my legs quite a bit, not being able to hit all the intervals (likely due to the weather) did make me feel a little nervous today. Nervous, but also eager. The recommended training pace was 4:15 - 4:25 / km - but I wanted to aim a little higher setting 4:10 - 4:20 as goal pace.

Where the weather was quite harsh last weekend. It was completely calm today, perfect temperature (11 C) and hardly any wind.

Maintaining the intervals was doable, I felt that despite I don’t think I can do much faster 10 min intervals (maybe up to 4:00) I did feel I had ensure spare energy to do more volume. Therefore next tempo block I will either go for 12 - 13 min blocks or just add a 4th block.

The walking between sets does helps to recover my heartrate fast, but it is also outside of my confort zone (thus a great place to grow!) I noticed that if I see other runners passing me when I am walking (in runners gear) I do consider that they might think I am walking because I can’t go no more. Rationally I am aware it doesn’t matter what they think - but I was well aware of my own insecurity today. Hopefully by forcing myself not to jog/ easy run but maintain walking I can also tap some personal growth there!

Fun and productive session today!

Happy running!