Last night I ran for the first time a long heartbreaking to say the least, a long with the final progression.
This type of training is in addition to creating the proper aerobic base and your legs get used to a large number of miles, to get used to keep a fast pace even when energy supplies, primarily sugars, are scarce.
The estimated distance was 23 km: the top 15 at the slow pace (an average of between 4'30''and 4'20''to km) and then conclude with three sets of 10 'to a accelerating rate. In theory, in 30 'I had to go missed the last 8 km to complete the total distance but it was not the case. Here's how it went:
after running into a real fluency during the first 15 km (4'30''/ km), with the first delivery 10 'fast. The legs running well despite the fog and cold and good feelings make me hopeful. The section, however, is slight slope down so I understand that there is to claim victory too soon. They finish the first 10 ': 4'06''media / km. The next I have to do them at least 6''/ km faster. I push, this time the slight slope is steep, you hear! Past this 10 ': media 4'08''/ km. We did not. I pick up the little strength I still remain and I try to run as loose as possible. The rate increases with exertion, but at least in the third part of the progression (in 13 minutes instead of 10 because of the slower pace) I can run under 4 '/ km, but not by much: 3'58''/ km.
finished the workout I had a sore leg so hard that I could hardly climb the stairs. I was literally empty and think I had to run up the process of how strong I did ... and the next sequence will be 25 km long! Oo
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