Yay week 3!
I think one of the rules of thumb is it takes about 3 weeks to get used to something, so by finishing a 3rd week of running I am getting used to running, again. Although I've given up my weekend sleep ins, I am more happier to be hitting the road or trail than to do nothing.
So how was this week?
Mon - Easy run - just an average go out there and run it. Of course, with this awesome weather lately, it was more of a go on the treadmill and tough it out. Still, I am glad to see it becoming easier again to run your basic 10k.
Tues - An up tempo interval session. This is a 50% increase already (sounds huge!) from last week. What it actually is, is a 50% increase from 60seconds to 90 seconds at 10 mph x 10 repeats. A pretty good workout that shows me working at a fairly high end pace, but 'low enough' that I can keep doing it. To me 10mph is always been the barrier. For my goals, I really want to be above 10mph for long distances and I've always wondered the best way to break it (if you weren't born with the talent). While I can sustain something closer to 11 or a little higher for short periods of time (a few min) this seems to be a good place to train for now on my fast days. This workout also had a warmup and cooldown. Each rep has a 2min easier rest pace in between. 10mph is about a 3:44 min/km pace - pretty intense!
Note - this appears that it may one day become a Yasso 800 at 10mph - to indicate that I can run a 3 hr marathon - that would require 10x3min @ 10mph with 3min rests.
Wed -Just an easy run outdoors for 8k with a friend. Good to have someone to talk to!
Thurs - Off - holiday party is a great way to spend an evening
Fri - Make up session - two 3k up tempo sessions. I kept it at 9mph for 12:30 for each with a 1 min rest/walk between. To me the rest is probably more difficult because you need to start it up again. Needless to say, I was able to finish no problems. 9mph is a pretty decent pace. Not all out, but definitely up tempo. 9mph is about a 4:07 min/km pace. My goal pace would be about a 8.7mph pace for the marathon - a 6:53/mi or a 4:14/km.
Sat - Long day - Longest run yet - 13.1 mi/21.1km. Trail run. Thankfully a muddy trail froze over in the frigid -15c weather.... Did I mention that it was +10c on Thurs? Oh to live here... This run felt pretty good from an energy perspective, but I was wearing my winter shoes for the first time. These are trail shoes that are great for the snow as they have a gator (sp?) that gives you a nice waterproof layer over the shoe - and it's built in. I've seen mixed reviews of it, but I am a fan. Its the Saucony Razors. My feet felt like bricks, but there's some benefit to that too. Keep it slow and steady and you will get used to it.
Sun - Planned - going for a 13k run - just easy paced with a little faster (sub 5) for the last 6k. Should be nbd (no big deal).
Total kms for the week - 77.5. A little on the high side for coming back into it, but I will continue to read my body and progress at the right pace.
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