A corrida é isso! Em qualquer lugar, qualquer hora... Sempre uma experiencia única e um amor imensurável... Eu me encontrei na corrida, amo a liberdade, o vento no rosto, isso sim me faz feliz todos os dias!
Getting good at running slow is a big skill that I often have to work hard at with some of my clients. This even came up during a recent group run where a very longtime & above average master runner was now only recently realizing this. ⠀
For most people: this *easy* running should be 3/4th of your weekly mileage. ⠀
What's easy? ⠀
There are a few ways to work this out. ⠀
A great one is perceived exertion. Can you have a fairly normal conversation? Is this a speed/effort where you don't really slow down at over the course of the run?⠀
With heart rate, you may do 180-age for a heart race limit. ⠀
If we're using speed, maybe marathon pace + 1.5-2 minutes. ⠀
JUST BECAUSE IT'S EASY DOES NOT MEAN IT'S NOT BENEFICIAL. ⠀
Easy running lets you run farther, more frequently, more consistently, you feel better during it, you feel better after, this all workouts out to being able to run better quality and long runs and recover better from all training. ⠀
🇬🇧Saturday. One says that running make slim legs. Is shadow a proof?
🇧🇷Sábado. Dizem que correr afina as pernas. A sombra pode ser uma prova?
🇫🇷Samedi. On dit que courir afine les jambes. Est-ce l’ombre est une preuve ?
6k - 42 min
After London, Berlin and Brighton marathons that’s my 4th longest run ever! And longest training run to date. Scary thing is that would only be just over a third of the way into @racetothestones with another 63km to go 😱💚
Long run ✅ 17.5km around Hyde Park with my fellow London Marathon runners for the @_zctrust ! 🏃🏼♂️🏃🏻♂️🏃🏻♂️
This was the longest run I have done since the Rome Marathon in 2018 - so today was a big test for London.....
I am so happy with the pace but more importantly - I didn’t feel any niggles!! Consistent running + stretching has been the key to my development and I’ll hit my foam roller hard this afternoon.
10 weeks to London (yes that soon!!)
JEEEEJ! Because Friday’s run went painless, my physio allowed me to try another interval set longer! So I ran my first 5K after 4th Nov 2018’s NYC Marathon (interval training with warming-up and cooling down included 😜)
- 3 min walking (warming up)
- 8 sets: • 3 mins running • 1 min walking
- 3 min cooling down