Tighten

Very well in my time on Saturday, so space back to the #ParkRun to participate, Zuiderpark's home base. For today, I had a different plan of action in mind; I wanted to start at the back and overtake at least six others per kilometer. For example, I would make this run a contrived interval training and probably create the popular “negative split”.

With a “negative split”, your intervals (per kilometer) are faster every time, because you start slower than you finally cross the line. Inversely proportional to logic, because you are often fresher at the start than at the finish line and therefore quite a challenge. You can also turn it around and start faster to slow down every kilometer, or even make your transit times a pyramid or (valley) parabola by playing cascading with the averages.

The first kilometer, with a slow start from the back of the field, took place in 5'35 - overtaking six people anyway, but there were easily twenty or even more, because the run is accessible to everyone: walkers, people with dogs on a leash, small children and elderly people with stiff but sporty muscles. On to the next one, in 5'19 - and another six people showing my heels, as well as at number three in 5'04. In the penultimate kilometer, I had to go up a notch to hang on to a group of four athletes who had dropped a hole by going head-to-head and I reached the finish line at 4'56. With extreme effort, I almost overtook the sixth of that round at the meet and set a pace of 4'47. Went home satisfied and then started my working day. No PR, for the sake of completeness.

The next day, a circular interval: 15 times one minute in full, alternating with sixty seconds of slow pace. Warm up and cool down both ten minutes.Finally recorded a good 5'03 and a bouldering session after work on Sunday for some much-needed effort without straining the legs too much. Got up on time on Monday to do a pace walk. Let's test the state of affairs and whether the schedule is perhaps not too high. The focus on the first kilometer so as not to miss too much time there and immediately increased the pace after an initial report of 5'03.

Walk with cyclists until I can't keep the wheel, long and straight sections with a nice bike path profile to keep going, ideal weather conditions and the shape doesn't lie either. The fastest kilometer (number 7) flies by in 4'43. It makes you think.