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Friday, April 25, 2014

Boiling the frog

How can you possibly do all necessary type of training (cardio, lactate, endurance) when your parental duties allow you to have only one quality session a week? 

Necessity is the mother of all invention. My solution was a workout I called “progression run” that was recently described in RW as "boiling the frog". The idea is to gradually increase the pace to a level that otherwise would have been difficult (physically and mentally) to sustain right from the start.

That's how I "boil the frog", almost always on the treadmill: I run the first kilometer at 6:00 min/km pace. The next one at 5:30 followed by: 5:00, 4:30, 4:16, 4:06, 4:00, 3:55, 3:50,  3:45. Done. Two-minute break. Time to refuel and change a shirt. On a good day I can squeeze tree repeats. This workout is sort of 3-in-1 combo. With my target race pace of 4:10, the distance run at pace of around 4 min/km constitutes a tempo run, the sub-4 kilometers are mostly cardio, and the overall distance of 30km hopefully provides a benefit of a long run. 

BTW. The photo was taken by Helen in the Museum of Nature here in Ottawa. The museum had a special exhibit featuring frogs. We just learned that some of them were the most poisonous creatures on the planet, even more venomous than snakes or spiders.

Lesson learned: be careful when "boiling the frog", it's easy to overdo it!

Run Strong,

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