Tag Archives: progression run

Training recap

Last week’s training:

Monday: 30 min crosstrainer, 10 min bike + legs

Tuesday: 10km easy run, pace 5:37

Wednesday: Pilates

Thursday: 6x500m repeats + warmup & cool down, 6.5km in total

Friday: Off

Saturday: 10km progression run (treadmill), pace: 4:44, 15 min cycling + arms

Sunday: 14km run, pace 5:42

Running total: 40,5km

On Monday I went to the gym just because I hadn’t been for a while. I didn’t have much time so I just did a bit of cardio and legs just for the sake of doing something. Tuesday was an easy run day and it felt just that, easy and amazing. My knee was happy too.  Wednesday’s pilates focused a lot on the hips and I was so happy because my hips had been really tight so it felt good to loosen them up.

pilates

So until Wednesday I was happy but then on Thursday I decided to try my first bit of “fast” running since the injury..  I thought I’d start with something easy and short like 500m repeats.. It was far from easy and didn’t feel short either.  I did 6 x 500m with 90 sec recovery, and the aim was to pick up the pace with each one. The result: the pace was linear but I slowed down on each one, averaging just over 2 mins for each rep. I was so upset. Not only because of the time but because of how hard it felt. I really felt like my lungs were exploding and breathing was soo hard. I was hoping to at least get the reps under 2 mins each but oh well. On my last training recap (here) I was so excited for my first tempo and thought I hadn’t lost as much fitness over this break but I guess this long break has affected me somewhat. Anyhow the run got done and even though it was hard I did my planned 6 reps.. I felt defeated but sometimes you will feel that way. The only way is up.

run
At least you can see me in the dark 😀

I took a day off on Friday and just spent a looong time stretching. I knew I’d be running on the treadmill on Saturday and because I find it quite boring if I don’t play with the paces/inclines I decided to do a progression run. There are different types of progression runs, and you can read about some of them here but the main aim is to start slower and end your run faster. Instead of breaking the run into three segments like I’ve done before I changed pace at every 1km. My aim was to run 5 sec/km faster on every kilometer but I got a bit confused and miscalculated while running and basically started off too fast (does anyone else struggle with maths when running??). So I started with 5min/km and realised that to do the 10km I’d have to end with 4:15 min/km. Somehow I think I was thinking of doing 8km and thought I’d end up with 4:25 but I only realised this when I was at 4:40 km/pace so I ended up just doing few extra kilometers on that pace before progressing onto 4:35 and finished with 4:30. The run was HARD. The average pace was 4:44 but it felt a lot harder than a tempo run at that pace would’ve felt. So another eye-opening run this week to realise I need to work on that speed to get some of it back and break those pbs.

gym

On Sunday I went for my “long” run which I’ve now managed to extend to 14km. It was a super warm day compared to what we had not long ago and I was actually warm in a sleeveless top.  Welcome to Wales and its weird winter.  My knee is like me, very indecisive. It hurt at the start of the run for the first couple of kilometers but then the pain disappeared until it came back just at the end.. Strange.

cardiffbay1

Anyway, overall okay running week, I’m glad I managed to run as much as I did without major pain and hopefully that “speed” will come back to me slowly 🙂

roathlake