Week 6 out of 12 of my Garmin Coach 5K plan includes a trip to Paris, hill repeats, an almost new record on the 5K and some trail running.
I’ve gotten a Flipbelt (check out my Flipbelt review!) to be able to easily bring my phone on my runs, so I will sometimes add pictures between my writing.
If you came here looking for more information on Garmin Coach, check out my Garmin Coach Tips.
Training 20 – Easy Run
An easy run: 5 minute warmup, 20 minute easy run, 10 minute optional easy run and a 5 minute cooldown. I am in Paris today on a work trip and my running shoes came with! I have a nice route planned alongside the canal which has a paved cycling lane and is used by many other runners each morning. I’ve been reading about the importance of the right cadance and how to improve it. Since my Garmin claims my cadence is consistantly around 150, this could be the source of my issue with slow speeds. I decided to try it out during today’s run and even though my Garmin didn’t recognize much improvement on cadence (approximately 154), my speed was already so much better.
The first 20 minute run was done at an average pace of 8:00 min/km and the second part at 7:33 min/km. I had finished my cooling down (including a small pause for pretty pictures!) and was almost back at my hotel when I checked my watch and saw I was at 4,85K and very close to what I had in my head as my personal best 5K time. Obviously I turned a corner and added some extra meters to finish at 5K, only to see that I was 2 seconds slower as my personal best! If only I hadn’t stopped, if only I would’ve gone a little faster, etc…. But, overall this is showing fantastic possibilities!
Training 21 – Hill Repeats
The first time Coach Greg has planned hill repeats for me. I always loved these and had been looking forward to see how the training plan would use them. In general the setup is the same as how I always did them. A 10 minute warm-up, followed by 8 runs uphill for 45 seconds, a 1 minute jog downhill and a 10 minute cooldown. To avoid timing issues each interval is started with a lap press to ensure you have arrived at the bottom of the hill. I wasn’t sure which pace I should hold, but I decided to go for goal pace or faster and I was able to hold this pretty well. My repeats were done at 6:41, 7:12, 6:45, 6:33, 6:32, 6:30, 6:37, 6:51 min/km.
Training 22 – Easy Run
A regular easy runs: 5 minute warmup, 20 minute easy run, 10 minute optional easy run and a 5 minute cooldown. I have the day off and this means I get to go running in daylight! The thing I miss most about these winter mornings is running in the woods near my house. As it’s normally still dark in the morning when I go out, I find it not so safe to run alone in the woods.
Somewhere during my warm-up I decided that I wanted to take full advantage of this daylight run and head a bit further into the woods. I left the asphalt cycling lane and tried some trails. I don’t do this often so I was slower then usual, but really enjoying myself and the scenery! Average paces were 9:32 and 9:38 min/km.
Training 23 – Long Easy Run
Today I have a 5 minute warm-up followed by a 40 minute easy run, a 10 minute easy run and a 5 minute cooldown. In all honesty, Saturday night may have included a little more alcohol then my body appreciated, but I was still out the door by 9AM for my long run. My legs felt really heavy and my whole body was protesting, but I’m glad I went anyway. The 40 minute run I did at an average pace of 9:06 min/km, but during the 10 minute run I felt better and I increased my speed a bit: 7:53 min/km.
My own confidence level is still increasing and I’m hoping I’ll be able to finish my 5K at the end of this program between 33 and 35 minutes, but we’ll have to wait and see. Coach Greg is also getting still sligtly more confident with each new week. Today he gave me a pep talk by video letting me know I’m doing great and I can increase the speed or distance of my workouts if my body feels up to it. I’ve actually already been increasing my speed for some workouts and I may increase some distances as well.
Next week the coach has some intense goal pace repeats planned with 5 (!) 1K intervals, this should give me some idea of my progress.