Do you remember how much fun I had on this Easy Effort run with 20 second Pick-Ups? Today was even more fun! My training program called for Pick-Ups on Steroids. They even sound cool don’t you think? The pick-ups on steroids are very similar, but in my opinion, much more fun with more speed thrown in!
I am loving Heart Rate Based Training much more than I ever thought I would. Patience is definitely needed and if you’re willing to stick with it, you’ll see progress. However, as I said before, this type of training is a bit of a humbling experience when you’re out there shuffling while others are passing you by! Patience Patience Patience!
In any case, today’s run was a ton of fun. Just as in the EE run with Pick-ups, the easy part of your run is at 140 heart rate cap and the pick-ups are only 20 seconds at your 10K pace. Again, the biggest mistake I make (and most others) is that you don’t want to go longer than 20 seconds. Why? Coach MK says, “20 seconds is a perfect way to build speed safely without risking injury”. MORE IS NOT BETTER. Also, remember not to run the 20 seconds too fast: run the 20 seconds 2 minutes faster than your easy pace which is probably slower than your 10K pace. Why are they called pick-ups on steroids? Because I ran for 20 seconds at 10K pace every quarter mile. More Speed, More Crazy FUN! LOVE IT! Check out this data!
TO summarize: Warm up for one mile, run for 20 seconds at 10K pace, slow back to a jog to bring Heart Rate back to 140, repeat every quarter mile for a total of 60 minutes.
I have also am having some fun playing around on the Bosu with new and challenging strength training workouts…..This is “Frickin hard!” The goal – don’t fall off.