I ran 10 K and did 7 sets of alternate run after that.
(※Alternate run is speed-focused training in which you run fast for one minute, and then jog for another minute after than, and repeat the set until you reach the number of sets you set as your target for the day.)
I needed it badly after working from 8:50 am to 9:45 pm today.
My mind was burned out, and I wanted to do something purely physical
to re-set my mind.
I ran a 2.5 K loop around my house four laps at a pace slightly faster than my full marathon pace. But my focus was more on cadence than on pace. Cadence is how many steps I take in a minute. My target is 190. I counted my cadence at different points during the training run, and the average was between 188 and 192. When the cadence is low, stress on your thighs increases and running economy is compromised. In the worst case scenario you can get a cramp in your thigh in a long race. I don't want that to happen. So I am trying to improve my running economy by paying attention to my cadence.
Today's result is as follows:
1st 2.5 K: 12:55.97
2nd 2.5 K: 12:55.60
3rd 2.5 K: 12:45.32
4th 2.5 K: 12:52.58
Rest: 1:00.00
Alternate run by 7 sets + warm down: 15:03.19
Total 12.76 K: 1:06:32
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