Guinness to Weissbier, and back! Simone's Blog: few thoughts, little pieces of knowledge and my run in Dublin, München and elsewhere

The second week of the 18 weeks program leading to Treviso is going well, easy monday and wednesday an easy regenrative, tuesday was time to work around marathon pace. I ran a total ok 21.5k, 3k to go and 3k back to reach the 1km circuit in Cesena, a nice loop (about 4 seconds shorter than 1km) 80% on grass and 20% on tarmac, in little park in the City. Not an easy one but nice to stay motivated, small up and down and a few turns.
So the main workout was a 4 times 4k progression, starting from about 4-4’05/km going down to 3’45/km. That was nice, legs were better and better once well warm/up and the pace was intense but I was never under too much pressure, a nice sign in the direction of running smooth around 3’40″/km.
Times and heart rate were:
1 Loop Time – HR Avg – HR End of K
3’46 – 134 – 142
3’52 – 144 – 145
3’46 – 146 – 147
3’39 – 150 – 149
3’55 – 146 – 146
3’46 – 148 – 148
3’47 – 150 – 152
3’42 – 154 – 155
3’52 – 147 – 148
3’47 – 151 – 152
3’44 – 155 – 154
3’40 – 156 – 157
3’57 – 150 – 152
3’48 – 153 – 156
3’41 – 158 – 159
3’35 – 161 – 161

fair enough, another good workout, with legs turning well, nearly no feedback from the piriformis (two 10″ stops of stretching dedicated to the piriformis) and more and more confidence in running at sustained paces.
After the easy regenerative yesterday evening, legs were obviously a bit tired, today I’m not sure to go for an easy with hill strides (as planned) or to anticipate the tomorrow training with a hilly fartlek. Tomorrow will be day of travelling with 6/7 hours in the car, probably it is better to anticipate the fartlek (even if it is not the best choice, I probably just do a fartlek without pushing too much) so tomorrow I can go for a short easy, to do after the 6/7 hours car ride.