Countdown to half marathon: 109 days
Thursday + Friday + Saturday + Sunday + Monday
Wednesday after my run I was in a hurry to shower because I had to be somewhere at 8.30 am and it was already 8.10 am. My feet were sweaty from the running and the floor of the shower slippery and I slipped and almost fell. I hurted my left leg at this. The leg bothered me till around Sunday and I didn’t workout these days. I thought it would be smarter to give it some rest and let it heal.
Monday wasn’t supposed to be a rest day but I slept terrible the night before and when I woke up I was still tired. Since it was my first day at work after my vacation I decided not to run and do the run on Tuesday.
Back to running: speedwork. I had to do 5 x 400 intervals, warm up and cool down was 500 metres and between the intervals I walked/jogged 400 metres. It went pretty well considered that I hadn’t run in a week.
Interval pace: 5:57-6:12. Times: 6:08 – 6:08 – 6:01 – 6:12 – 6:03.
After the 4th interval I thought I couldn’t do the last one but I tried and it turned out I could do it.
Weather:dry, not much wind, 16C (60 degrees)
Distance: 4.6 K / 2.8 miles
Average time: 07:00 /km
Average speed: 8.57 km/hour
Last song on Ipod before finish: Glee Cast – Marry you
Easy run. The first half of the run went very well but the second half was one big struggle. It was already pretty warm and humid at 5.30 am. Think that might have been the reason the second part didn’t go too well. I had to do 3 miles which I did.
Weather:dry, no wind, 18C (64 degrees)
Distance: 5 K / 3.1 miles
Average time: 07:12 /km
Average speed: 8.33 km/hour
Last song on Ipod before finish: Elton John – Goodbye Yellow Brick Road
This week I have started with the half marathon training schedule for Intermediates by Hal Higdon. The original plan says you have to run 5 days but I keep it on 3, sometimes 4 days as I have done the past couple of months. The plan is for 12 weeks but since it is 16 weeks till my half marathon I adjusted it a little bit. I have added 3 recovery weeks and the week before my half marathon I’m doing a step back (the original plan says your long run is 12 miles that week). I try to stick to the schedule as much as possible but won’t get stressed if I miss a run for some reason as long as it isn’t the weekly long run.