In this week’s podcast we get to know the friends who will accompany us in the coming weeks leading up to the Valencia Marathon and with whom we will share the training journey. Four friends and three different stories, each a challenge:
Marta challenges herself and prepares her first Marathon, Pamela and Pablo know the distance and have a very special challenge between them, Gloria goes in search of her personal best. These are the 3 stories that will accompany us during the weeks leading up to the Valencia Marathon.
In this episode we will get to know them and together with Paolo Vialardi we will create an initial runner profile that we will go on to outline better in the coming weeks.
The workouts that Coach Paolo suggests for this second week of preparation are:
| 1)50′ hilly background 2) warm-up + 8x 3’strong /2’flat 3) 40′ f 4)18km slow bottom by feel, without looking at the stopwatch |
let’s answer a friend who asks about the difference between cross-country and slow bottom, starting with example.
If we have a recent test or race on the 10km in the cross-country we will add about 30/40″ to the time on the 10km.
For the slow bottom even a minute.
If, for example, you run the 10km in 44′(= 4’25) … the bottom will be around 5′, while the slow around 5’20/5’30.
Then it is all very subjective and simply stopping to do mathematical math is not fruitful.
Tables/fixing on the stopwatch/not having elasticity can often get us into trouble.
The reasons?
The 10K test may not have been reliable.
Not every day our body is ready for the same stresses, either because of the loads done previously or because of our day faced “extra running.” So in this perspective enters our way of interpreting workouts…our philosophy of interpreting tables/workouts.Always listen to our feelings, to be placed side by side with the stopwatch/gps.
The cross-country in this sense becomes a busy run but one in which we are able to chat quietly with our teammates or with a feeling that we can do it if we run alone.Consequently, the slow bottom should give us a feeling of total relaxation, a rejuvenating run. When do we take advantage of the slow bottom? Often to recover post-race and intense work and still not miss the opportunity to accumulate kilometers for our program.
Kilometers that still become training and restorative at the same time.
Listen to the Podcast
Listen to “September 17 : Get to know the stories of our fellow runners preparing for the Valencia Marathon” on Spreaker.
Have a great week and good workouts
Remember that you can write us at info@ki-run.it for doubts and information, and to share your workouts and progress; if you want you can also send us a voice message via whatsapp at 3428022150
