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I don't know what injury you had, but be careful.
As far as getting "race ready", you might try and see if you can start "tempo" type running a few weeks ahead of your goal race (3-4 miles @ a few seconds slower than your 10K race pace).
Also, I've found that swimming 200's simulates 800 m repeats and that doing something like 20 x 50yd on a very short rest interval (I do 20 x 50 on :50....that is, I leave on a new 50 every 50 seconds) gives me an areobic "pump" similar to what I get doing interval training.
ollie
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