{"id":334,"date":"2015-06-22T22:20:00","date_gmt":"2015-06-22T21:20:00","guid":{"rendered":"http:\/\/rungigettorun.com\/?p=334"},"modified":"2015-06-22T22:20:00","modified_gmt":"2015-06-22T21:20:00","slug":"the-speed-is-back","status":"publish","type":"post","link":"https:\/\/luigifumero.com\/run\/2015\/06\/22\/the-speed-is-back\/","title":{"rendered":"The speed is back"},"content":{"rendered":"

Here is a quick report of the last two weeks. Again I concentrated on speed works.<\/p>\n

The first week I ran a total of 90km<\/strong>.<\/p>\n

I did 10 easy km<\/a> on Monday and\u00a015k<\/a> on Tuesday at 4:34 min\/km (which is good considering all the beer I drank the day before).<\/p>\n

Wednesday way interval training day:\u00a03k WU + 5x(1000@3:50 + 2’r) + 1.5k CD<\/a>. Painful but good.15 more km on Thursday<\/a> (at 4:29, notice how I am trying to keep a decent pace every day now).<\/p>\n

Friday was the painful day. After 3.5km of warm up I ran 10k at a pace faster than 4:00 min\/km<\/a>. I managed to do it. I ran the second half faster too.Good training for my next half marathon. I also purchased a second pair of Saucony Zealot. I love those shoes, but the first pair had given it all after 900+ km.<\/p>\n

For the week-end we went to the Isle of Wight and ran on the country roads on Saturday (11k<\/a>) and on the coast trails on Sunday (12k<\/a>). Beautiful place. It is worth going back to explore the trails and maybe see some sunshine!<\/p>\n

\"IMG_6338\"<\/a><\/p>\n

After a day of rest I went out for a quick run on Tuesday (11k at 4:18<\/a>). Legs felt good. On Wednesday I ran my usual 15k<\/a>, finishing with some sprints. I added to that another 15k run on Thursday<\/a>\u00a0and took it easy with 10k<\/a> on Friday.<\/p>\n

On Saturday I ran the Bushy Park Parkrun<\/a> to test whether the latest sessions of speed training had helped.<\/p>\n

You can see a video here<\/a>.I am the one with the black t-shirt and dark blue hat at around the 12th position. And in 12th position is where\u00a0finished. In 18:10<\/a> which is exactly my PB from last year. Which only means one thing: my speed is back, I am as fast as last year even after all those long long runs. I am very happy.<\/p>\n

On Sunday I ran 22k at 4:24 to feel cool and complete another\u00a090km week<\/strong>.<\/p>\n

Next week I will take it easy as I taper for\u00a0the Richmond Park Half Marathon on Sunday.<\/p>\n

But the most important and thrilling piece of news is that I found my next big challenge. I was looking for something as big as the NDW50 for the second part of the year and decided to enter The Druids Challenge<\/a>. It will be the first time I take part in a multistage event. Running 3 ultras in 3 days (84 miles in total) will need some serious training. I cannot wait!<\/p>\n

Have fun!<\/p>\n","protected":false},"excerpt":{"rendered":"

Here is a quick report of the last two weeks. Again I concentrated on speed works. The first week I ran a total of 90km. I did 10 easy km on Monday and\u00a015k on Tuesday at 4:34 min\/km (which is good considering all the beer I drank the day before). Wednesday way interval training day:\u00a03k […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[13,32,44,51,56,60],"class_list":["post-334","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-bushy-park","tag-isle-of-wight","tag-parkrun","tag-saucony","tag-speed","tag-the-druids-challenge"],"_links":{"self":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts\/334","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/comments?post=334"}],"version-history":[{"count":0,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts\/334\/revisions"}],"wp:attachment":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/media?parent=334"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/categories?post=334"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/tags?post=334"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}