Thursday & Friday
I posted on FB Saturday morning: Murphy’s law for runners: The rain will start to fall about 5 minutes into your run, and stop about 5 minutes before you finish.
Well that totally describes the run, not only did it rain (not too hard) but there was a lot of wind. Wind I had to run against the last 3K of the run. Besides the weather it was a great run though. I think I will always prefer rainy runs above runs in warm weather. I took a walk break after 40 minutes and again after 50 minutes. The last break was because I needed a break from running against the wind.
My half marathon plan suggests running the long runs at a pace between 7:12 and 7:27 per km. This is even for me, a slow pace and it’s hard to stick to it. I have decided to try to keep my pace on long runs between 7:00 and 7:10 per km which worked out fine this run.
Weather:rain, lots of wind, 10C (50 degrees)
Distance: 9 K / 5.6 miles
Average time: 07:09 /km
Average speed: 8.4 km/hour
Last song on Ipod before finish: Madonna – Like a prayer.
It was gorgeous weather for a run: sunny, not much wind and not cold. I even had to take my jacket off halfway through the run because I was hot. My first interval training and it was a tough one. My average pace isn’t fast because I had to take some walk breaks after the interval part and even stopped twice to catch my breath. I did 1K for warming up and 1K for cooling down, in between the intervals I ran 400 metres at a slow pace. This one was a pyramid run of 100-200-300-600-300-200-100 metres. My goal was to run the intervals without stopping and at a pace of 5:57-6:12 per km. I reached that goal, I even ran too fast most of the intervals, think that’s why I had to walk that much.
100 time: 5:31
200 time: 5:30
300 time: 5:39
600 time: 5:56
300 time: 5:57
200 time: 5:55
100 time: 5:12
Funny fact: I have a Garmin for about 3 years now and I didn’t figure out till last week how to add an interval workout to it. I used it on this run and it works perfectly.
Weather:sunny, not much wind, 14C (57 degrees)
Distance: 6.2 K / 3.8 miles
Average time: 07:02 /km
Average speed: 8.5 km/hour
Last song on Ipod before finish: Queen – These are the days of my life.
Did 2 Turbofire workouts. I started with a short HITT workout of 16 minutes followed by a Tone workout of 30 minutes. All exercises were done with a resistance band which can be a very tough workout I found out.
Total time: 46 minutes.
Tempo run today. The tempo runs in the schedule I use are running at a normal pace (6:57-7:12 /km) for a certain time and during that run you have to run 1 or more parts at a faster pace (6:27-6:42 /km). Over the weeks the total time of the run will get longer and so will the tempo parts. Today I had to run 30 minutes and do 3 tempo parts of 3 minutes in that run. It went great. I don’t have to walk anymore on 30 to 35 minutes runs.
Weather:fog, not much wind, 10C (50 degrees)
Distance: 4.5 K / 2.8 miles
Average time: 06:48 /km
Average speed: 8.8 km/hour
Last song on Ipod before finish: Creedence Clearwater Revival – Bad moon rising.
I feel great. Running 3 times a week and do 2 DVD workouts works perfectly for me. It feels I finally find my workout balance: 5 times a week and early in the morning.
Monday my training plan for the half marathon started. I already signed up for the one I want to do: it’s the half marathon of Amsterdam in October. This is the biggest half marathon (and marathon) in the country with lots of participants from all over the world.
In my plan I built in recovery weeks and planned around our vacation in June.
The actual plan exists of 4 runs a week but 1 run is a kind of recovery run of 20 to 30 minutes which I replace with a DVD workout. This means I will do an interval, tempo and long run every week.
I like the building up of the long runs the most, you take a step back every week or 2 weeks. For example my first weeks looks like this: 11K, 9K, 10K, 11K, 13K, 11K and so on. I don’t have to run a new distance every week but can take my time to get to the 21.1K.