Pyramid run. The weather was perfect: sunshine, little bit of wind and nice temperature. Perfect running weather. I wasn’t the only one who thought that because there were a lot of runners at 8.30 am. My goal for interval runs is to run the intervals within the interval pace and if I have to take some walk breaks during the recovery periods I’m fine with that. I took about 4 walk breaks today.
Run was great, all went well, my calf didn’t really bother me.
Interval pace: 5:57-6:12
100 time: 5:38
200 time: 5:46
300 time: 5:52
300 time: 5:59
300 time: 5:58
200 time: 5:58
100 time: 5:22
Weather:dry, sunny, not much wind, 8C (46 degrees)
Distance: 5.9 K / 3.6 miles
Average time: 06:51 /km
Average speed: 8.76 km/hour
Last song on Ipod before finish: Irene Cara – Fame.
Lately I feel kind of insecure about doing a long run. Don’t know where it comes from but I do. Friday I had no doubt I would run 10K on Saturday but when I woke up Saturday morning the insecurity started to play tricks with my mind. I eat a banana and drank my coffee and decided I would do this at a slow pace with a walk break every 2K. I can run 2K. I packed my gear and went out and guess what: the strategy worked. I did it. Weather was gorgeous, sunny, not much wind. Temperature went up soon and at the first 2K I had to stop to take of my jacket. I’m happy I went and finished it.
Weather:dry, sunny, bit wind, 17C (62 degrees)
Distance: 10 K / 6.2 miles
Average time: 07:13 /km
Average speed: 8.32 km/hour
Last song on Ipod before finish: Glee Cast – Night Fever
Speedwork Monday. R. had to start early and got up at 5 am. Usually I get up at 5.15 am but since I was awake at 5 too I got up and went for my run. There was some fog but it wasn’t cold and I had to take my jacket off halfway through the run. Again I stayed within the paces for the interval parts.
Good run, no calf issues and felt great afterwards.
Interval pace: 5:57-6:12
100 time: 5:59
100 time: 6:05
300 time: 6:07
300 time: 5:56
500 time: 6:02
500 time: 6:02
500 time: 6:07
Weather:dry, fog, not much wind, 14C (57 degrees)
Distance: 6.7 K / 4.1 miles
Average time: 06:56 /km
Average speed: 8.66 km/hour
Last song on Ipod before finish: Bruce Springsteen – Hungry Heart
Tuesday + Wednesday
I don’t know if anyone subscribes to comments on posts on my blog. But just to be sure I will answer questions on my post of last week here.
Ewa asked me how many workout DVD’s I have. A LOT. I have 26 different DVD’s and 5 different programs (P90X, Turbofire, Chalean Extreme, The Firm Express and X-TrainFit). Some DVD’s have more than 1 workout on it which gives me over a 100 different workouts. And I use them all too. I have made a schedule for all my DVD’s.
Helen asked what I consider a bad run. Do I base that on pace?
I don’t. A bad run is a run where I don’t feel well or when my calf hurts or when I have trouble with my breathing. I do keep track of my pace but I don’t really watch it especially not on long runs. Of course when I do tempo or interval runs I watch my pace.
A bad run to me is a run where I felt like crap.
This week is a recovery week. I have only planned 3 runs this week. The past 7 weeks I missed only 3 workouts from the 35 I had planned in that period. A result I’m very happy with. I finally found a routine that works great for me.
I know I shouldn’t complain: we have waited a long time for warmer weather and we got it. But those of you who know me, know I can’t handle heat and humidity too much and that’s what we have had since Monday. We went from 18C (64 degrees) to 34C (93 degrees) yesterday and that’s too hot for me. Luckily it’s just one more day tomorrow and Friday temperatures drop to around 21C (69 degrees) with sunshine and no rain. That’s the kind of weather I like.
And thank you all for the birthday wishes on my blog and on Facebook yesterday. I appreciate it very much. I’ll get back to my birthday in other blog posts.