DAILY LOG 23 MAY 2011
Now that the high of sunday’s race (the Larian Hari Keputeraan Sultan Azlan Shah 2011 7km run) is over, it’s back to training. Today is meant to be an easy day which means no intense workouts. I ran 7km today at an average of 69% MHR. I was running each lap at about 3:30 (my usual is between 2:30 and 3:00). I haven’t had a workout at this pace for a long time. It used to be the foundation of my running, slow and steady run. For the last 4 weeks I’ve been focussing on intervals and hills to develop speed and power. I think part of the reason for me not being able to go under 60 minutes is because I haven’t been running at this slow pace for awhile. I remember writing a post called Training Tip – Train slower to run faster and endure longer. This is something I neglected in the last 4 weeks and I think I paid for it n sunday’s race.