After viewing numerous videos on running, I started todays' run with 500 metres of warm up exercises - foot stomping and bum kicking. It is pertinent to point out here that a warm up should incorporate limbering, not stretching. shorter muscles are stronger than stretched out muscles. limbering up will move blood into the muscles and reduce muscle wobble.
My legs hadn't fully recovered from sunday's 15 km run - 2 days recovery not quite enough at this stage. There was no excess strength to speak of.
I ran 3 x 4km.
The first lap took 18 mins 6 seconds, average heartrate 141. I was happy with this, being within 5 seconds of current best time. The distance lapsed quickly, without duress.
I stopped and waited for my heart rate to reduce to 100, doing mild stretches and wobbling the legs. My singlet was soaked from sweat and rain, so took it off and ran topless.
The second lap took 19 mins and 1second. My heart rate monitor was playing up and gave an average heart-rate of 151.
Once again I waited till the heart rate was down to 100 before setting off again.
The 3rd lap took 19mins 27 seconds, av hr 145 (watch still playing up).
500 warm down to home.
I'm happy with the times. Given that I'm at the beginning of the program, I expect to make significant gains in the next few weeks.
My leg muscles feel tired. They have a bit more definition, but have a long way to go to reach past levels of development.
I was viewing a video about muscle development. The theory is that we have 3 types of muscle fibers - short twitch, neutral twitch, and long twitch. We develop the neutral twitch fibers to become longer or shorter. I would like to develop mine to become short twitch so that I can speed up towards the end of my run. This means more speed work. My next run should probably be 10 kms of sets of 500 - 1000 metres.
It was good running in the rain today - less overheating to slow me down.
According to my scales, I lost 1.8 kilos of weight during the run. Water mainly.
Time for a salad!
Bill
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