Weekly Running Update – WB 11 March 2019

Another great week’s running, actually consisting of four runs every other day if I count last Sunday (not on my last report, so fair enough!). Haven’t done that in a while.

I feel like i’m getting faster, probably because that’s what’s actually happening if I look at my stats – my GPS and heart rate data tell me I’m getting faster.

This is probably as much to do with my losing much of the weight I put on last summer/ autumn: it’s defo coming off as I can now see 4 of my abs if I tense in flattering light.

I track most of my runs on Map my Run, and upload my walking/ running totals via my alt account (@self-track) via @actifit.

Weekly running summary: 

  • Total number of runs – 4
  • Total KMs run – 24 KM

Sunday’s Run – 8k TREADMILL 

I hadn’t planned to run this Sunday, I was just in the mood in the afternoon so I rocked up to the gym and bashed out an easy-ish 8K

12 KPH for about the first 6K, then up to finish on 15KPH for the final 200M

Not quite as relaxed as my previous 8K runs in terms of heart rate, I think I need to get back to doing these longer runs outside:

 

Tuesday’s Run: 5Ks of intervals 

It was miserable weather so I couldn’t face a 2K warm up to the track, so I made use of my local part instead, which has a circuit of about 400-500 meters following an inner and outer, hillier track.

I did 5 intervals, 3 outer with the hill and 2 inner which is flat – made for some pretty patterns>

Mirrored in the heart rate:

I actually really enjoyed this workout, hard though it was: I think doing intervals which incorporate hills is the way forwards, and just look how beautiful and symmetrical those waves are!

THURSDAY’S RUN: 5k INTERVALS ON THE TREADMILL

Horror of horrors I arrived at the gym and realised I’d left my Garmin at home, so this one is untracked (aggghh!)

You’ll have to take my word for it – I did 25 mins – just under 5K and the following:

  • 1K warm up at 1 degree incline 12.5KPH
  • I then lowered the speed to 11.5 KPH (trust me, for me on a treadmill that feels insulting) then I did approx 650M intervals @
  • 2-3 degrees
  • 2-4 degrees
  • 2-5 degrees
  • 2-7 degrees
  • With about 350M rest periods.

I enjoyed this, it’s what treadmills were made for I think, besides winter in general.

Saturday’s Park Run 

Man it was WINDY today. I haven’t had my result through yet but my Garmin tells me I was a minute slower (22.40) than two weeks ago…. it was WINDY!

Having said that I actually felt very fresh, keeping up with certain people I knew who are around my pace who were going noticeably slower than usual because of the wind – which was in your face for about 2/3rds of the route. So, who knows what I might have run under better conditions.

Still, the back straight was a lot of fun, the only bit of the course where the wind was behind you, but better to have that for the finishing 800 metres I guess.

Next week’s plans

I think I might focus on intervals next week… I’m out at work Tuesday and Wednesday so I guess that means I’m gonna have to do a Monday and a Thursday run, which means I’m gonna have to do some circuit training tomo. Damn shitty work, getting in the way of my workouts!

 

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