Im assuming you are inside again. For tomorrow it is a lighter day; 5k @ 5:53-5:58 pace @ 1-2% grade. Then 5-10min rest followed by 4-6 40-60sec uphill strides. 8% grade and 6-8mph.(2mph window) Take 2-3 min rest after each stride and play with the pace window.
So this means breathing in for two steps and then breathing out for two steps.
As far as breathing goes the pattern refers to breathing in and out according to your steps taken. So a 1-1 is in a step and then breathing out a step. For anything at a hard pace a 2-2 is best. 3-3 for slower paces is fine, but you might want to just do 2-2 for consistency. 4-4 is not recommended as it is does not adequately circulate air. During the last 1/3 of a race or w/o you might do a 2-1 or 1-2. Like mile 2-3 in 5k or the last few 1000's in very hard 3k-5k pace w/o.
The only time 1-1 is used is the last minute-40sec in a race. It aids the kick, but otherwise is too shallow, like panting, to be effective in any other case.
Have fun and relax tomorrow.
No comments:
Post a Comment