25-01-2015, 07:50 PM
Here's the summary of my last week of running:
Mon 19th - 30min tempo
First tempo run of the return to running program, havenââ¬â¢t run a tempo in >4 months so just went by feel with no particular pace target in mind. 3km easy warmup (a bit over 5:00/km pace) then 15 mins tempo, started slow and gradually increased pace working towards 'comfortably hard'. First km was 4:26, then 4:18, then 4:13. Final 750m was mostly uphill and pace slowed to 4:20 though the intensity was still there. Probably started a little too easy, HR was 155-158 for the first 2km then climbed to low 160ââ¬â¢s for the third km. Finished up about 164 which is probably about where I should be targeting. Happy with that as an easy return to higher intensity running, quite an enjoyable run.
Warmup - 15:21mins, 3km, average pace 5:07
Tempo - 16:08mins, 3.74km, average pace 4:19
Total - 31:29mins, 6.74km, average pace 4:40/km, average HR 146
Tue 20th - 30min easy
Performed on treadmill at 1.5% incline. 6.31km, average pace 4:45/km, average HR 141
Wed 21st - 45min easy
Slow it down, easy and relaxed throughout. Picked up the pace a little over the last 2km. 47:23min, 9.56km, average pace 4:57, average HR 142
Thu 22nd - Rest
Fri 23rd - 40min easy + 6x100m strides
47:59min, 9.71km, average pace 4:56, average HR 149. Was trying to keep HR below 150, struggled with that for the first 5 or so km, the legs kept wanting to pick up pace. Found a good rhythm in the second half and enjoyed running into the misty rain.
Sat 24th - 30min easy
31:56min, 6.57km, average pace 4:54, average HR 137. Slow and easy, running in unfamiliar territory in very high humidity.
Sun 25th - 50min easy
51:03min, 10.82km, average pace 4:43, average HR 149. Very humid again, was soaked by the end. This is the first >10km run Iââ¬â¢ve done since my injury. Still in unfamiliar territory so I ran an out and back course, very flat. Felt strong in first 5km, struggled a little from 7km to 8.5km but then picked up again.
Total for the week:
6 sessions, 3:59:50hrs, 49.66km
Next week is the last of my return to running plan. The schedule is:
Mon: Rest
Tue: Easy 35min
Wed: Tempo, 15min WU the 20min @ 15km race pace
Thu: Easy 35min
Fri: Rest
Sat: Easy 40min + 6x100 strides
Sun: 55min
Iââ¬â¢m still not sure if Iââ¬â¢m ready to start on one of the 10k plans. This week is the first time Iââ¬â¢ve run 10km since my injury and my longest run in 3 months has been 50min. By the end of the program I will only have done 2 tempo runs and 3 sessions of 6x100m strides so my body is not used to higher intensity running. On the positive side Iââ¬â¢ve not been feeling any soreness at all and quite enjoyed the running. Maybe I need to modify the program a little or spend a few weeks building up?
Mon 19th - 30min tempo
First tempo run of the return to running program, havenââ¬â¢t run a tempo in >4 months so just went by feel with no particular pace target in mind. 3km easy warmup (a bit over 5:00/km pace) then 15 mins tempo, started slow and gradually increased pace working towards 'comfortably hard'. First km was 4:26, then 4:18, then 4:13. Final 750m was mostly uphill and pace slowed to 4:20 though the intensity was still there. Probably started a little too easy, HR was 155-158 for the first 2km then climbed to low 160ââ¬â¢s for the third km. Finished up about 164 which is probably about where I should be targeting. Happy with that as an easy return to higher intensity running, quite an enjoyable run.
Warmup - 15:21mins, 3km, average pace 5:07
Tempo - 16:08mins, 3.74km, average pace 4:19
Total - 31:29mins, 6.74km, average pace 4:40/km, average HR 146
Tue 20th - 30min easy
Performed on treadmill at 1.5% incline. 6.31km, average pace 4:45/km, average HR 141
Wed 21st - 45min easy
Slow it down, easy and relaxed throughout. Picked up the pace a little over the last 2km. 47:23min, 9.56km, average pace 4:57, average HR 142
Thu 22nd - Rest
Fri 23rd - 40min easy + 6x100m strides
47:59min, 9.71km, average pace 4:56, average HR 149. Was trying to keep HR below 150, struggled with that for the first 5 or so km, the legs kept wanting to pick up pace. Found a good rhythm in the second half and enjoyed running into the misty rain.
Sat 24th - 30min easy
31:56min, 6.57km, average pace 4:54, average HR 137. Slow and easy, running in unfamiliar territory in very high humidity.
Sun 25th - 50min easy
51:03min, 10.82km, average pace 4:43, average HR 149. Very humid again, was soaked by the end. This is the first >10km run Iââ¬â¢ve done since my injury. Still in unfamiliar territory so I ran an out and back course, very flat. Felt strong in first 5km, struggled a little from 7km to 8.5km but then picked up again.
Total for the week:
6 sessions, 3:59:50hrs, 49.66km
Next week is the last of my return to running plan. The schedule is:
Mon: Rest
Tue: Easy 35min
Wed: Tempo, 15min WU the 20min @ 15km race pace
Thu: Easy 35min
Fri: Rest
Sat: Easy 40min + 6x100 strides
Sun: 55min
Iââ¬â¢m still not sure if Iââ¬â¢m ready to start on one of the 10k plans. This week is the first time Iââ¬â¢ve run 10km since my injury and my longest run in 3 months has been 50min. By the end of the program I will only have done 2 tempo runs and 3 sessions of 6x100m strides so my body is not used to higher intensity running. On the positive side Iââ¬â¢ve not been feeling any soreness at all and quite enjoyed the running. Maybe I need to modify the program a little or spend a few weeks building up?