Week 10 of 20 of the Garmin Coach half marathon plan and I’m getting a bit of confidence back! I was able to do a little bit of speed work and a 9,5K long run this week. It looks like my foot is finally recovering!! Logically I immediately switched back from a completion goal to a time goal, more on that below.
Training 32 – Tired run
Training 33 – Speed repeats
Training 34 – Easy run
After this run I changed my Garmin Coach goal from completion to the slowest time goal the plan will allow (2:40), still with Coach Amy. This way I’ll be getting pace goal’s, without it pushing me too much. I’ll be trying to complete the one speed workout Coach Amy offers per week and remove one of the easy runs for now. I’ll see how that goes and maybe I’ll be able to go back to four workouts per week soon again. Feeling hopeful!
Training 35 – Run
Coach Amy’s plan for today is not a long run, not a negative split or progression run, no, I’ve got a run scheduled! Not sure what’s up with this name, but the workout is simply a 2 minute warm-up and cool-down plus 12,9 km at easy pace. So, a long easy run. As hopeful as I am about the recovery of my foot, I want to be sure I’m not going to mess this up by overdoing it too soon. I set out a route that is 7,5K, but gives me the option at 5K to extend the run to 9,5K and then at 8K I could extend it again to 10,5K if my foot feels good enough.
This run felt good, the start of the run was mainly in the shades and the sun was hiding behind the clouds pretty good as well. I started a little faster as intended, but managed to slow myself down to an average of 8:30 min/km. So far, so good. I reached the 5K point where I needed to make a decision to cut it short, or continue to go for at least 9,5K. I felt good, my foot felt good, so I continued! By now the sun had gotten passed the clouds and it was getting a lot warmer. My pace was slowly going up.
At the 8K point I wasn’t in much pain yet, but still decided that 9,5K would be enough for today and I started to head home. During the last 1K my foot started to protest a little again which told me I had made the right decision.