WARNING: LONG POST!
The Firm Express Sculpt. Short weights workout that targeted a little bit of every bodypart.
Total time: 20 minutes.
Friday and Saturday
Sherpa Ladies Run, for a short recap see my post on Monday.
Garmin time: 00:33:32
Official time: 00:33:42
Place: 510 out of 715.
Photo’s still not online.
Weather:dry but also rain, sunny, windy, 10C (50 degrees)
Distance: 5 K / 3.1 miles
Average time: 06:42 /km
Average speed: 8.9 km/hour
Last song on Ipod before finish: Bonnie Tyler – Holding out for a hero.
X-TrainFit Arms. Workout completely focussed on triceps, biceps and shoulders. Two sets of exercises. This is really a good program. I like the instructor and there are always 3 people doing various modifications of the exercise. I usually do the most difficult one but if it’s too hard, it’s nice that you can do a modification and still finish the exercise.
Total time: 48 minutes.
First tempo run of my new schedule. I’ll explain next week what a tempo run means for me. Today was the first day I could run outside the village and how I missed that. No traffic, just the early birds and other animals and ¾ of the run daylight. Enjoyed my run very much.
Weather:dry, not much wind, 8C (46 degrees)
Distance: 4.4 K / 2.7 miles
Average time: 06:50 /km
Average speed: 8.8 km/hour
Last song on Ipod before finish: Boys Town Gang – Can’t take my eyes of you.
Jillian Michaels Banish Fat Boost Metabolism. This is a cardio workout, it’s split up in 7 circuits of 6 minutes. I didn’t do them all, just 4 out of 7 and the warming-up and cooling down. This is not her best DVD but still okay enough to do it again.
Total time: 37 minutes.
After 2 DNF’s last year (due to the weather) and not starting at the half marathon I signed up in October, I had a kind of mental running breakdown as you know. It has taken me about 6 months to get my running mojo back and after last Sunday I am convinced it’s back.
It’s amazing how fast you can lose your running base if you don’t run enough and it took me a while before I could run 30 minutes straight again (most of that was mental) and last Sunday I ran the 5K without walking.
But most of my runs in the past months have been about the same distance over and over again and the risk of doing that, is that I get bored. And getting bored means skipping workouts in my case. I need a new goal and different kind of runs. Running without looking at the pace helped me a lot in getting my running base back and listen to my body. In that way it has been good I did it.
Till this morning it wasn’t the plan I was going to tell you but my blogger friend Shelley who ran a 5K without breaks in the same week as I did (which we didn’t know from each other), who ran a 5K without walking breaks last weekend too (again we didn’t know), came with an announcement in her post today with her plan which is exactly my plan (yes you’re right: we didn’t know it from each other).
I’m going to train for a half marathon again.
The original plan was to start training for it and mention it a week before it or something like that. R. thinks I shouldn’t do it and work on getting faster on 5K and 10K but running a half marathon is always in the back of my mind. I just want to finish at least one in my life. Right now, I’m injury free, I’m healthy and I did love the training part for the half marathon. But like Shelley, I’ll start with it and see how it goes.
I’ve chosen a very safe plan this time. It’s a 28 week plan but I start at week 4. The reason the program is so long is that you build up the long runs slowly and do most distances 2 or more times which is good for my confidence. I worked it all out considering my vacation in June, recovery weeks and a 10K I do want to do in September. The plan is to run the half in October. I have 6 months to get ready, that may seem long but I like it. I might do some local races during those 6 months but I decided about those a week before the event takes place.
The plan comes with paces you should use at the different kind of runs. I’m going to use the paces that go with a 31 minute time on a 5K. I have never run that time but the paces that go with that I have run a lot during training. The hardest part will be that I have to run slower on my longer runs than I do now. I’ve compared the paces of my program with the McMillan calculator and they correspond a lot.
Of course I’ll keep you posted how it goes in my workout edition posts.
And I’m closing this last post for my running fashionista’s: one of my running sets needed to be replaced and this is the new set I bought. A very light windjacket, a Capri and two sleeveless tops.