Weekly running update WB 25/ 08 /2019
Four runs this week, finally back up to where I want to be post coccyx injury!
I track most of my runs with Garmin, which auto uploads to Strava, and upload my walking/ running totals via my alt account (@self-track) via @actifit.
Weekly running summary:
- Total kilometers this week: 25 (not including Park Run warm-up)
- No. of runs: 4
Sunday's Run - 10K 'longish' from Mordiford
I've walked this route once before - it's a nice mix of bridleway, trail, quiet country road and well maintained country park wide tracks - snuck the route out of a local walking book. Nice couple of hills in it too, which I like!
Tuesday's Run - 4K local easy
This is my additional run, nice and easy, standard local route, just a couple of blast sessions during, rude not too!
Thursday's Run - 6 400 Metre intervals
Having researched 'how to run a faster 5K' running hard for 1 min, then easy for 1 min came up a lot as a good hard running session (repeating 5 or more times) - 400 Metres actually takes me about 1.30 but there you go, it's not too far off, so I've settled on that. I've reduced my easy distance to 300M then it's more even with the 'sprints'.
Next steps are to add on a couple of 200M sprints, then to increase the 400s to 800s and try to maintain the same pace (!)
Saturday's Run: Park Run!
21.14 - It was windy this morning, but a beneficial tail wind, which was unexpected. I'd hit on this strategy of running the downhill bits at a 4.10 pace, the flats at 4.20 and then the uphill at 4.30, which would count as 'strong running' for me (85-90% max pace) - but I actually managed it a bit faster.... I was crusing at 4.15 about 2.5Ks in on the flat, and I actually had to double check my pace with the bloke behind me - had i not spent the next KM nattering (he was from Portsmouth, nice bloke!) I might have even got a PB today. Anyway, no worries, it's all about nudging my time quicker, so job thoroughly done for today.
If I can just repeat this next week I'll be tres bon!
Next week's plans
I'm gonna hold the 'longish run' at 10K, given I've just injected a fourth run, which I might up to 5 or 6K - I'm away in Plymouth next week and I'll probably run after work so I might do a short run.. keep it at 4K - I'll see what I feel like.
I'll also be in Plymouth on Thursday for my intervals, so I'll have to do those on 'Plymouth Hoe' - a massive tarmac parade ground overlooking the sea - that'll be fun!
Then Park Run Saturday.
Looks like it is all going pretty well. I opted for some 1km intervals to see if I could sustain speed that long, but it is not necessarily the best thing to build my fitness. Maybe I need to read up on it some more. Any good online resources you can suggest.
This article in particular is one I zoned in on...
https://www.runnersworld.com/training/a20782988/run-a-5k-faster-with-these-five-fun-workouts/
Also this vid is basic, but I think getting the basics is important and the two guys seem very down to earth!
Basically I think it just comes down to two basic runs a week - one hard interval session, then one 'strong run' - say 5Ks at 85% effort and then it's just easy runs with maybe fartleks thrown in.... and don't try and beat your PB every single week - that's a terrible idea IMO - treat the Park Run like a 'strong run' - don't kill yourself, and then maybe once a month or just when you feel like it, go for a fast park run.
Of course as with any post on finance, this isn't actually training advice! Just what I'm doing. It seems to be working - 21.14 this week, third best time, but at a much easier effort than before... that's what I want!
Some interesting stuff there. I watched a couple of other videos too. Over-striding seems to be a common issue, so I need to try and see what I do. Seems to be some difference of opinion on whether to lean forward. I will keep mixing up my training anyway to try to build speed and endurance. A friend does some sessions for triathletes and I will try to get to one of those.
Actually you just reminded me - I do work on cadence and foot strike - knee lifts and toe taps to hands as part of a warm up encourage both higher cadence and ball-strike.
I bet those Triathlon sessions will be hard!
I was looking at my feet on my 10km this morning. I don't think I'm over-reaching and I land fairly flat-footed. Doesn't seem too bad.
I was thinking that I can manage a pace for the first half of a parkrun that could give me a much quicker time. Just need to work on sustaining that to the end.
Sounds like intervals are what you need! Then just extend them!
I will see if I can get the 1km ones more consistent then go for longer
I am trying to get out for a run this weekend before the storm! Good stuff!
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Hey cheers!
I hope you get out, I'm back out for a longish run at 7.00 a.m. is tomo, already can't wait!
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