tag:blogger.com,1999:blog-3871991704267892096.post3195895617376942316..comments2023-05-04T18:59:49.177+08:00Comments on Run back by 7: Wk 40 summaryby7http://www.blogger.com/profile/02575145053431055482noreply@blogger.comBlogger3125tag:blogger.com,1999:blog-3871991704267892096.post-75734689638794092012008-10-07T19:38:00.000+08:002008-10-07T19:38:00.000+08:00As your running so well i don,t think you really n...As your running so well i don,t think you really need to change any thing, but if you want more speed Arthur lydiards leg speed session is excellent. run on grass slightly downhill or with the wind over 150m or so, working on a fast smooth cadence.<BR/>And if you incorporate a taper over the last 3 weeks including short efforts at 5k pace this should sharpen you up nicely! but I'm sure you already know that already!RICK'S RUNNINGhttps://www.blogger.com/profile/15836338956751369408noreply@blogger.comtag:blogger.com,1999:blog-3871991704267892096.post-9230557961269122412008-10-06T21:56:00.000+08:002008-10-06T21:56:00.000+08:00Simone, se corressi 7/7 e facessi qualche lungo in...Simone, se corressi 7/7 e facessi qualche lungo in piu', arriveresti facile a 120/130km, che e' gia' un livello che da una solidita' da non poco.<BR/>NOTA: lo dico perche' sono un "pentito" dei bassi chilometraggi...<BR/><BR/>grazie per il suggerimento e proprio domani ha avuto successo un'altra mia convocazione dei "vip" runners locali per un 4x4k a HM pace, con recupero 1km "brillante"...<BR/>vista la compagnia, sara' un massacro (resoconto domani)... ma almeno sono sicuro di essere motivatoby7https://www.blogger.com/profile/02575145053431055482noreply@blogger.comtag:blogger.com,1999:blog-3871991704267892096.post-61698223050137944242008-10-06T18:56:00.000+08:002008-10-06T18:56:00.000+08:00Really a great week, I'm still around 109km as my ...Really a great week, I'm still around 109km as my best week ever.<BR/><BR/>About myself I would go for more km at marathon pace with some half-marathon workout.<BR/><BR/>Both long half-marathon (5k) with slow (30-40" slower) 1k recovery and some marathon pace with "fake" recovery at half-marathon pace ... 2/3kM + 1k Half + 2/3kM etc...<BR/><BR/>so you can put some speed on, but acquiring confidence at marathon pace, specially in the second type, mentally resting at marathon pace!!! On me is a great-great-great one.<BR/><BR/>anyhow, you are on the good direction, well done well done, keep the good work onSimonehttps://www.blogger.com/profile/16560211189213650487noreply@blogger.com