As I mentioned it in my article yesterday I did strides at today. This is the first time I put that much sciences into strides. Strides are mentioned a lot in the articles I read. Professional runners and amateurs alike seem to enjoy this type of exercise. I have done intervals many times where one sprints for a fixed amount of time then recover for a multiple of that amount of time (2x ... 4x ...) thus the name intervals LOL. Strides are different in the sense you sprint a fixed distance at a target speed. In my article yesterday I calculated that my 400m strides are about 3 laps on the gym's track. Before going to the gym I figured out that at 8:15 min/mile (10k pace) I would cover 400 feet (one gym lap) in about 35s so three laps at 105 seconds or 1 min 45 seconds for a 400m . I clocked myself each lap (A & B). Here is the Lap summary:
1A / 1:14.6 / 25s per lap
1B / 1:35.2 / recovery
2A / 1:07.7 / 22.6s per lap
2B / 2:24.1 / recovery
3A / 1:06.5 / 22.3s per lap
3B / 2:07.8 / recovery
Total workout time was 9:36.3.
At the end of the strides I cooled down with 5 min on the stationary bike. I did not have a specific exercise to do on it, I just did some stuff I remember from the Shift and Lift class, alternate low and high intensity for 30s to 60s. When I got off the bike my quads were stiff like a rock ...
All in all it was a relatively short but fun workout. I actually enjoyed it! It was challenging in unto itself. I never figured that I would enjoy it but I did. The purpose of writing this down is more to document for now. The times I clocked show I can run faster than the 10k pace for a limited number of strides so I can baseline that for my next stride workout. Also i think that in the more advanced schedules from Hal Higdon's strides are scheduled on Wednesdays with easy / longer runs on Tuesdays and Thursdays. So I am not sure how to integrate the strides with the 8 weeks schedule for now. Will work toward increasing the number of strides.
Tomorrow 6 miler at marathon pace :)
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