Registered User
Currently Offline
Join Date: Jun 2005
First of all I would like to acknowledge the progress you are experiencing, Robert. I was a bit worried overviewing your running log this winter, but you really seems to be back in a pretty good shape running 17:09 and 36:10 in your recent road races. Very uplifting
I am myself trying to get back in shape. This spring was very promising with a 5K road race in 17:10 after only 5 weeks of quality-training.
Unfortunately I got injured late in May - a mild case of Plantar Fasciitis – which took about a month to get over. And then to many night shifts at work and a very tough influenza blocked decent training for further two weeks.
Now I'm aiming for a sub 17:00 in late September; have been training good for almost 3 weeks already. 50-60 km running, with tempo-training and speed work also. I supply with about 20 'running-equivalent'-km's worth of Cross Training.
A session I have just incorporated – and really enjoy – is a workout by the name of 'De Castella Quarters' (Former world class australian marathoneer Robert de Castella is supposed to have practiced this a lot).
400m at 5K-pace is followed by a 200m 'float'; faster than jogging, but relaxed running. 8 times this combination is finally followed by 200m all-out running to make a total distance of 5K.
The objective is to stabilize the 400's and then decrease the times for the floats as the season advances. At the moment I use 80 sec for the 400's and try to keep the floats below 60.
I just had to mention this workout because, as earlier mentioned, I find it really enjoyable. In October I can hopefully tell you more about its effectiveness.
Happy Training everyone
Sebastian
25 year old student from Copenhagen, Denmark.