Yesterday I took my share of blood (metaphorically only :)).
I'm doing a 2 months test on a formula/theory which I came up with from my old journal + my experience.
The formula is about optimization of interval workouts.
Intervals are known as the best workout type to boost performance and probably in the last 10 Olympic Games no runner finished a running race further than first 30 places without intervals workouts.
Yesterday I got the results for the half of the test - a month of doing intervals, 2 times per week, 10x600 meters each.
Weight: no change in a month, although physical changes are visible.
Injuries: none, I can continue the test.
Performance: tested according to my current performance, the progress was of 1 minute 19 seconds on 5 km.
I say that the progress without the intervals workouts would have been of 30-40 seconds anyway.
I'll come back with the results after second month of tests.
This formula is available online in the form of a calculator, here:http://2hats.net/rwm/#/intervals-optimizer
The explanation of the formula is too technical to share in detail, but the concept is "extend the maximum pace of a shorter distance to a longer distance".
On the page mentioned above, it recommends 2 intervals workouts per week. On the same week, it is not
recommended to do fartleks or tempo runs, but a longer run, is normal.
Now about my 5k test, yesterday.
My previous PR was 27:18, on a test a month ago.
Yesterday I finished in 25:59. I could've finished 5-6 seconds faster, but I thought that it doesn't worth to throw up for 5-6 seconds only :)
I know that the times sound lame to some people, but I've been running sub 18 minutes long time ago, so I know that there is a lot of space for improvement. I'll catch up ;)
Among other reasons of excitement, is the splits progression:
I haven't used my application +Run With Me
, because of the poor GPS signal. In the forest, the leaves and trees are blocking the signal more than the clouds do in open space.
Yesterday was 4th of July and for me has a special meaning; I'm not an American citizen, but my father was born on this day. He was my coach and I owe him most of my running knowledge - God rest him in peace, or better, let him run on a green field :)
I wish everyone a happy weekend and to those who tested themselves this weekend - to mention +Maria Dalzot
, +Andrej R
and +Neil Willis
- enjoy your rest! #runwithme #intervals #running