The Focus is On Speed

Right now the workouts are short I am only doing between 7-10 hours a week. A nice break from the in season training. But the focus now is speed. I have really pushed this in my running and cycling. I think last year I was to conservitave in my training focusing mainly on hr, and that was it. HR training is effective and it got me up to the distance I need to cover. But now its time to work on speed or intensity. I have found the proper rest times I need to get the most out of a workout and I am really maxing those out. I think part of the increased intensity is just from feeling fresh. By the end of the season I was pretty burnt out. I now think that it was from the pure volume I was doing.

It was really a great day today +2C so I had to run out side. I did a 3 mile tempo run and was aiming to hold 6:45 pace. I blew that away and was able to hold 6:38. At the beginning when I was just laying into the speed I passed another guy running with headphones in and he was like " oh shit" totally scared at the pace that I passed him. It made me feel really good and was a good motive to continue a strong pace. It also reminded me why I dont wear headphones. The guy was totally not present in the moment. If he didnt have the headphones on he would have heard me coming. Running clenses the mind and the body and I am grateful I can appreciate that.

Sport: Run

Duration: 20 min + wu and cd

Distance: 4.8 km

Avg. speed: 14.4 km/h

Avg. pace: 4:10 / km

Intensity: 10