Day #29

15 km mid day run

This was pretty good. Today’s pace was 10 sec faster per km than 2 weeks ago on exact the same route, but even more important I dropped 7 bpm of my heart rate (156 -> 149). The first half felt very easy and much slower than I was actually running. On the last third I got too ambitious (again) and started pushing myself so I would get a sub 5:30 min/km pace. Not sure whether this was a good idea, but I pulled it off. Pretty warm today – single T-shirt weather will soon be over I guess. Tomorrow I will put in an easy run as Tuesday is Halloween and there is no clinic that day. With tomorrow’s run it will have run 5 days in a row. Haven’t done that in a really long time. I do feel that my legs are getting tired, but I think I can another easy one tomorrow.

Day #27

8 km medium night run

This one was fast! Three sub 5 min/km segments and an overall pace of 5:08 min/km. I felt like I was flying at time. After nearly 7 weeks of running this was the first time I had moments where I felt really comfortable and my feet found their way themselves. I hope I have many more of these runs. Tomorrow after German School I will do a very short 5 km easy run as recovery before I go long on Sunday.

 

Day #25

7 km intervals with the Den

The overall pace of 5:52 min/km belies the actual effort and work for this workout. We ran 4x 30s, 4x 60s, 4x 30s, 4x 60s and 4x 30s intervals on a straight at good anaerobic pace. Again, like last week, I felt my low fitness level, especially compared to the other runners. So, it was very painful to run in this group. But it did feel good to able to complete the workout in one piece.

Weather was fantastic tonight. A beautiful balmy Fall evening – almost too warm 😉

Week #6

Distance Pace Weight
Last week 36.9 km 5:39 min/km 101 kg
This week 39.3 km 5:47 min/km 101.1 kg

Highlights of this week:

  • First real long run putting 100+ min run under my belt
  • Survived first hills workout with the Den
  • My “easy” runs are getting pretty fast

On paper the numbers don’t look that great as they seem to indicate that I did not lose any weight and that I actually slowed down in my average pace. The pace was really dragged down by the Tuesday hills workout and weight wise I do not care too much as I am feeling very good.

The 6 week mark always felt kind of important as this is usually the point where I start feeling comfortable running. Where it is not hard getting out of the door and I know I can any distance if I adjust my pace accordingly. And yes, all the this things are starting to come together again. Now, the challenge is to stay on the wagon as long as possible. It is time to start planning some races…

Day #24

18 km midday long run

My first “real” long run in the sense that it was longer than 90 mins or longer than 15km. 18km seemed a little daunting at first, but then I started finding my rhythm and I wasn’t worried too much about the distance, but rather the pace. I was aiming to run the whole distance at around 5:50 min/km, but of course I went too fast, especially on the way out, so I finally ended up with 5:36 min/km which was slightly faster than last Sunday’s 15km run.

The run itself felt good and I actually caught a phase where it felt really easy (on the first few kilometers coming back from Hyde Creek) – I guess the endorphins kicked in 😉 I was pretty dead when I finally got back home and I had no immediate opportunity to put up my legs, but it was really well worth it. I know that these runs will make be much stronger.

Day #23

8 km late afternoon run

I had a day off from work, so I decided to take advantage of the day light and ran at dusk so I can actually see where I am going. Again, it took a while to get my heart rate up and get my engine going, but after 3 kms I found my rhythm and started keeping up a good pace. The overall average pace of 5:24 min/km was the fastest in this season. It was hard work, but it felt good to get the turnover in my feet. Also, my running cadence is starting to get the level I want it. Ideally, I would like to get up to 180 steps per min. This run I averaged 177, so I am nearly there. The pace also felt fast, although objectively I know that this actually not a really fast pace – but I am getting there…

Day #22

7 km late night run

Easy run fairly late in the evening. It was a nice evening and my “recovery” run from the previous night’s hills run felt good. The main issue was really that I couldn’t get my heart rate up to 140bpm within the first 3 kms. I take this as I good sign and that my body is now better trained – at least on the cardiovascular level. Subjectively, I felt that I had to work hard to get my heart rate which on a different level kind of defeats the purpose of an easy run. In any case, it felt a tad too much like work for my liking. I may need to adjust my easy running heart rate zone. I guess it could also mean that my maximum heart rate is slowly decreasing thus moving my 140bpm to a higher percentage range. I need to keep on eye on my numbers and see if adjustments are in order.

Day #21

6.3 km evening run with the Den

Now this one was really tough. Short, but very hard workout. Essentially the plan was to run 10x a hill with alternating longer and short distances. After the first longer hill I was so dead that I decided to only attempt the shorter hills. Even on the shorter ones I really struggled. The extra weight and the non fitness really took its toll tonight. I guess I was a little too ambitious for this workout. Be humble and go back to a slower group 😉

Apart from that it was good to run with the guys again.