Barefoot Intervals: 3 Sets by 2.2 K

July 24, 2019

Warm Up 4.1 K: 24:48.26

<Intervals>

1st 2.2 K: 9:40.26

Rest: 1:00.25

2nd 2.2 K: 9:29.83

Rest: 1:00.18

3rd 2.2 K: 9:17.79

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Warm Down 4.1 K: 25:28.31

Total 14.8 K: 1:20.44

Barefoot Intervals: 3 Sets by 2.2 K

March 6, 2019

4.1 K: 24:55.05

Rest: 1:00.23

<Intervals>

2.2 K: 9:26.13

Rest: 1:00.40]

2.2 K: 9:22.41

Rest: 1:00:43

2.2 K: 9:29.22

4.1 K: 26:25.10

Total 14.8 K: 1:22:38

I did intervals: 3 sets by 2.2 K @ 4:30/K pace with a one-minute rest between sets. 

First, I slowly jogged to the water treatment plant. I ran in bare feet. It was raining. But it wasn't too cold.

I did 3 sets of 2.2 K intervals around the water plant. My target was coming back under 9:54 (4:30/K pace). I met the target in all three with ease. 

When doing the fast runs, I felt slight pain in my soles, especially in the right one, mainly because friction increases between the sole and the road surface. But it wasn't too painful to continue.

When I finished training, I had got two bloody blisters in the right sole. It still feels a bit sore as I am writing this. But soon the pain will go away. And when it does, the sole will have toughened.

Tomorrow I will jog for an hour, this time with shoes on. I need minimum protection to keep the right sole from becoming too sore to train.