Marathon training update - Week 7 of 18 (OMG!)
Today's run - 10km steady run plus 6 x 100m strides
Time taken - 48.30min
Av pace - 4.51min/km
AHR - 165
Calories - 542
I was a little worried about doing this run because I thought I would struggle with the pace - I'm not an afternoon runner. Mind you, I wasn't a morning runner today either - I needed a double espresso just to get out of bed! Anyway, according to my program, a steady run is one that is "just within [my] comfort zone, but [I] should not be able to chat too much while [I am] running along. They are a step up in intensity from the easy run." And according to Macmillan's calculator a steady pace for me is anywhere between 4.44min/km to 4.52min/km. So I set Garmin Girl for 5min/km pace with the hope of trying to stay under that pace.......AND I DID!!!!!!!
I felt comfortable and strong for most of the run, only going above 5min/km in the last kilometre (5.02min/km). The glute and ankle felt okay *touch wood*.
Once I had run the 10km I did 6 x 100m strides on the local oval. Again I surprised myself by actually running these slightly quicker than I have on the last couple of occasions. I think I should have holidays more often!!!!
So for having such a good run I had a Lindt Lindor ball (or two or three..) tonight ;-)
Monday morning run - start of week 7
Distance - 8km
Time taken - 42.35min
Av pace - 5.19min/km
AHR - 146
Calories - 440
A 'back to work' run - groan! I was so disorganised - having a month off has thrown my morning routine out of whack! I was meant to be meeting Strewth and Mr B for brekkie at 7.45am but I was still at home trying to get organised at 7.40am, and it takes more than 5 minutes for me to get into Civic!
Sunday afternoon run - end of week 6
Distance - 8km
Time taken - 43.01min
Av pace - 5.22min/km
AHR - 146; MHR - 162
Calories - 452
The 'post-coast' run. I wasn't going to run but once we got home from the coast, had unpacked, been to the Mall to get some fresh fruit and vegies, I thought a run wouldn't be too bad. Besides Mr CJ was starting to dismantle the Christmas tree (I know, I know...) and I thought making myself scarce would be a great idea! I avoided the spot where I fell the week before - didn't want to jinx myself. (Friar - I don't know why I fell - there might be a slight rise there, I might have been tired, who knows...But as far as cycle paths go, the section where I fell is in pretty good condition).
It is good to be back running :-)
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6 comments:
Sure you have to be happy of this, and back to running.
You are running with a sustained speed which is amazing!!!
Good to have you back!!
Great run CJ!!! Thats a great time for 10km.... you sound like you have your sparkle back! The trip did you some good :-)
Glad you to hear your knees are recovering nicely. Sounds like it's all going well now you're back into running. Perhaps a few days enforced rest was a good thing!
Good 10km run.
And the Kaleen Bike Path goes into that great stack of running stories you are accumulating, as another of life's misteries.
I did a straw poll of the people in my house - me, the cat - and we all voted for updated knee photos.
"Welcome" back to work, ugh!! I don't think I would go back if I ever had a month off!
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