Sorry for the silence and failed training recaps.. It’s beause I’ve been lazy, in both training and writing.. 😀
But let’s see what I did last week:
Monday: 9.4 km run, pace 5:24 + arms
Tuesday: 30 min Cross trainer and “hills” on the treadmill (40 min running in total)
Thursday: 12km easy run,pace: 5:42 + abs
Friday: 8km run (5 of it tempo pace: 4:32)
So the week started off well. Sian asked me for a run with her and I love having running company. I was only a tiny bit scared though because she is so fast (like 1:17 half marathon pb fast) but luckily she was happy to run at my slow pace. I sure couldnt’t join her for her speed sessions 😀
On Tuesday I went to the gym to use the cross trainer but I really wanted to run too so I decided to use the treadmill. I had planned to do some intervals and run 500m repeats last week but I didn’t want to do them on the treadmill. It’s been such a long time since my last intervals so I wouldn’t even know how fast I could push it which means I wouldn’t have known what pace to put the treadmill for. Maybe later on in the year when I already know what sort of times I can do certain distances in (1km, 1 mile etc) it will be good to use the treadmill for interval training but at the moment I don’t know my paces that well.
So after that long explanation back to the workout itself. I warmed up for just 5 minutes as I had already used the cross trainer and then ran 2 min at 4% incline followed by 1 min at 0 incline. Repeated 10 times. Plus 5 minute cool down. The overall length of the workout was 40 minutes, distance 7.31km, pace: 5:28. It felt really good and quite exhausting as well. I did a similar workout last Autumn when I was in marathon training. That time I did 10* 2 min at 4.5% incline with 2 min recovery at 1% incline in between. For that workout the total distance was 11km (because of the longer recovery and longer warmup) and I remember being absolutely shattered. I remember having to take a break in between the sets because it was so hard. Analysing it now I did actually ran it in a faster average pace (5.20/km) and the incline was .5% higher, plus even recovery was at 1% incline instead of zero. So I think it’s no surprise I was so exhausted. But part of me feels good that I could now (even after such a long break from proper running) do a similar workout and not feel as exhausted. I think a lot of it had to do with the recovery being on 0%. After inclines the 0% feels like running downhill and really easy whereas the 1% still feels like you are working a bit. Anyhow, point being it’s worth trying to play with the inclines. Such an easy way to do hill workout without having to run up and down hills. Especially as my knee doesn’t seem to like downhill running.
Wednesday I had a day off and on Thursday I decided to test my knee on a slightly longer run and ran 12km. To my (very positive surprise) my knee didn’t hurt at all. I just ran based on feel trying to avoid looking at paces and just make it an easy run.. it was one of those flow- runs and I finished so happy.
I was going to give my knee a rest day on Friday but because of my other plans for the weekend I knew that I couldn’t fit a run in on a Saturday and Sunday. I had a bad feeling that my knee won’t take it well after I’ve pushed to 12km distance the day before and I was right. (I’m starting to know my knee ;). I did a 2km warmup,5km tempo and 1km cool down. The knee started aching after the first 3 tempo kilometers but I had to make it home and it was too cold to stop so I finished the run.
My tempo pace was a positive surprise as well. I haven’t done a tempo run since September and didn’t know what to expect.. I was hoping for 4:40ish pace so 4:32 average was a nice surprise. I’m not gonna lie I did need a break. I started off too fast and had the worst stitches after 1km. Very weird stitches as well, I rarely get them but if I do they are on the left side. Now they were on the right and it was almost like my ribs were hurting. So I had to have a break twice, once after 1km and second break after 1.5km but then the last 3,5km tempo I was fine and the pace even felt quite comfortable. Baby steps baby steps.. but it’s nice to know I haven’t lost that much fitness over these few months.. 🙂
On Saturday the only training I did was dancing and showing off my amazing moves in the nightclubs.. which led to a very tired and unproductive me on Sunday. With the feeling in the morning after it’s easy to remember why I don’t like going out anymore. It’s sad how the 26-year old body just can’t recover the same way as the younger version 😀 Sunday involved a lot of tea and cuddles.. Oh and pancakes. Lots of pancakes.
Have a nice week everyone! 🙂