Garmin Coach Half Marathon – Week 5

Week 5 of my Garmin Coach Half Marathon training and I’m slacking! Out of the 4 workouts planned for this week I only managed 2 and that doesn’t feel right. 

Usually I run on Tuesday’s, Thursday’s and Friday’s before work and then my long run on Sunday. This week my work had a sportsday planned on Tuesday with an expected weather forecast of 36°C and I decided to move my Tuesday run to Wednesday, Thursday’s run to Friday and skip my Friday fun run. It went a little differently though. 

I should mention I did an aquapower bootcamp on Monday evening and the sportsday where three 20 minute beachvolleyball matches in the burning sun. We lost every match, but had fun! The bootcamp had me sore with muscle ache for at least two days, so that was good stuff. 

Training 15 – Speed repeats

Coach Greg is a big fan of speed work and today is no different. A 15 minute warm-up, 6 times 1 minute at 30 sec faster as goal pace (6:47 – 6:59 min/km), 1 minute recovery and then 6 30 second intervals at 1 minute faster as goal pace (6:17 – 6:29 min/km). This will be fun. 
1 minute sets:
Set 1: 6:35 min/km
Set 2: 5:27 min/km
Set 3: 6:08 min/km
Set 4: 6:33 min/km
Set 5: 5:51 min/km
Set 6: 5:31 min/km

30 seconds sets:

Set 1: 5:24 min/km
Set 2: 5:27 min/km
Set 3: 5:30 min/km
Set 4: 4:54 min/km
Set 5: 5:25 min/km
Set 6: 4:45 min/km

Every single interval was faster as it should’ve been, but I decided to see that as good thing. In general most of the intervals got faster each time, which is definitely a good thing and the last 30 second interval was even 4:45 min/km!! I don’t know how to verify this, but I don’t think I’ve ran this fast ever before. It felt really nice to hear those interval times in my ears through my bluetooth earphones. It really helped to push me further. With my old watch I had to look at my watch right before the interval was over to see my time or wait till the end of the workout. This is so much easier. 

This run felt so good and I had a lot of fun doing it. I’m not sure the regular cycling commuters I saw along the way would confirm this though, it was definitely hard! 

Training 16 – Goal pace run

The plan says 20 + 10 minutes at goal pace and I had been looking forward to this run. I’ve been looking to improve my 5K time, but haven’t been able to find a 5K race near me that’s not done in the middle of the day with 30°C. The idea was to extend this 30 minute run a bit and just see how I’d do. I know I can do better as the 34:59 time I ran in April if I just pace myself properly. The combination of Tuesday’s beachvolleybal tournament and Wednesday’s speed repeats have had a bad impact on the pain in my foot/ankle. I was barely able to manage my regular 20 minute lunch walk due to the pain. A run at goal pace would not have been a good idea, so I decided to move the goal pace run to next week and do my Friday fun run instead. I also decided to make an appointment for physical therapy which will be on Monday. Hopefully no rest orders. 

Training 17 – Easy run

Friday fun run! I didn’t want to go too far today so I skipped part of the optional run, in total I ran 39 minutes. A 5 minute warm-up, 30 minutes at an average pace of 8:14 min/km followed by 3:30 minutes at 7:23 min/km. I usually go offroad on the trails on my Friday runs and today I followed part of the mountainbike route that is mapped out in the woods behind my house. I have been on these tracks often on my mountainbike, but it’s a completely different experience to be there with my running shoes. Lots of fun though!

Training 18 – Progression run

This should be an interesting run! I’m not entirely sure if I was looking forward to this run or dreading it, but I really wanted to know if I could do this. A 5 minute warm-up, 60 minutes at easy pace, 10 minutes at goal pace and 5 minutes at 30 seconds faster as goal pace followed by a 5 minute cooling down. I didn’t do it and I don’t have a good enough reason (in my opinion). First off, I didn’t set my alarm, so when I got out of bed at 8:30 it was already 24°C. The first setback. I went into the kitchen to get my pre-run breakfast (toast with peanut butter) and found that the toast had turned green. The second setback. There were no reasonable alternatives available that could be taken and the supermarket wouldn’t open until 10:00. The third setback. By the time I got back from the store it was 28°C and there was no way I was still going to manage this progression run. So, I didn’t run. At all. I’m more than a little disappointed with myself. In hindsight, the pain in my foot/ankle is definitely not gone yet and I’m very sure it would’ve gotten worse after this run. Sometimes a little rest can be good, right?
I’m not sure what to think of this week. The speed repeats went really well, but I’m definitely not happy about the two missed runs. Hopefully physical therapy brings some relief for my foot/ankle, because with 15 weeks to go I’d like to see some progress! 
Coach Greg doesn’t seem to mind that I skipped two workouts, if I’m seeing this correctly the confidence level even went up since last week. Today I don’t agree. 

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