A faster half marathon – Last long run and more speed work A faster half marathon – Last long run and more speed work
A faster half marathon – Last long run and more speed work
A faster half marathon – Last long run and more speed work
A faster half marathon – Speed repeats and sunrise runs A faster half marathon – Speed repeats and sunrise runs
A faster half marathon – Speed repeats and sunrise runs
A faster half marathon – Speed repeats and sunrise runs
A faster half marathon – Back to training, resuming the Garmin Coach plan A faster half marathon – Back to training, resuming the Garmin Coach plan
A faster half marathon – Back to training, resuming the Garmin Coach plan
A faster half marathon – Back to training, resuming the Garmin Coach plan
Best Garmin watches for running Best Garmin watches for running
Best Garmin watches for running
Best Garmin watches for running
A faster half marathon – More speed work and pausing the Coach plan A faster half marathon – More speed work and pausing the Coach plan
A faster half marathon – More speed work and pausing the Coach plan
A faster half marathon – More speed work and pausing the Coach plan
A faster half marathon – First speedwork and Friday Fun Run returns A faster half marathon – First speedwork and Friday Fun Run returns
A faster half marathon – First speedwork and Friday Fun Run returns
A faster half marathon – First speedwork and Friday Fun Run returns
A faster half marathon – Another time trial, PB and my first long run A faster half marathon – Another time trial, PB and my first long run
A faster half marathon – Another time trial, PB and my first long run
A faster half marathon – Another time trial, PB and my first long run
A faster half marathon – Time trials and low heart rate running A faster half marathon – Time trials and low heart rate running
A faster half marathon – Time trials and low heart rate running
A faster half marathon – Time trials and low heart rate running
A faster half marathon – Garmin Coach setup, benchmark and first runs A faster half marathon – Garmin Coach setup, benchmark and first runs
A faster half marathon - Garmin Coach setup, benchmark and first runs
A faster half marathon – Garmin Coach setup, benchmark and first runs

Training for a faster 10K – Garmin Coach, sunrise runs and strength training

It’s the third week of my 10K training plan with Garmin Coach and it has four runs, two sunrises and lots of strength training! I managed to get a workout in everyday, which is definitely a first for me.

It’s also the third week I’m working from home fulltime. It has it’s challenges and it has it’s advantages. One major advantage is more freedom to plan my runs and other workouts. The past weeks I’ve been putting in some lunch runs, but that is proving to be more time consuming as it should be. But, I figured I can easily do different workouts during my lunch break. This week I used to two lunchbreaks to let Youtube guide me through a 40 minute workout focused on strength, core and balance. I call that progress!

Easy run

It’s Tuesday morning and I’m still getting used to daylight saving time. The clock was changed this weekend and for some reason I am up and awake early today. I decide to take advantage of it and quickly put on my running clothes, hoping I’d be on time to see a proper sunrise. I leave my headphones at home, just me and my run.

It’s around freezing temperature, but it doesn’t bother me. I start my run and head towards the first open space in the woods. It’s about 5 minutes into my run and I almost always stop here for a short time to take in my surroundings. I continue a little further into the woods towards another big open space and I’m stopping a lot to take pictures. The views are just amazing today.

On my way back I spot a few deer that are not willing to stick around for a picture.

This was an easy paced 4,5K run at 8:06 min/km.

Progression run

Today Coach Greg has planned a short progression run for me. After a 5 minute warming up and 30 minutes at easy pace I’m running 10 minutes at goal pace, followed by another 5 minute cooling down.


I expect a busy that at work (at the home office), so even though I’ve been enjoying my lunch runs the last weeks, I’m not sure I’ll be able to get my run in at lunch. So, I head out for another morning run and manage to catch the last glimpse of the sunrise. I’m trying to time the progression part of the run correctly so I have about 1,5K of the asphalt cycling line left towards home, but unfortunately I mis-timed it a little. I decide to cut the easy part of my run short by 3 minutes to ensure there will be enough road left at the end of my run.

I run the easy part at an average pace of 8:39 min/km and the second part at 7:02 min/km. The end of my cooling down matches perfectly with the end of the road.

Coach Greg didn’t seem too happy with the skipped part, the confidence level is went down after this run.

Stride repeats

Another stride repeat training. The point is to focus on improving your cadence during short intervals with short recovery breaks to become a faster runner. The fast intervals are 20 seconds and the recovery is 45 seconds. I try to walk maximum half of the recovery and then progress into a slow jog, but the explanation in the Garmin Coach plan actually recommends a slow jog for the entire recovery.

Today

1. 5:09 min/km, 175 spm
2. 5:10 min/km, 178 spm
3. 4:50 min/km, 171 spm
4. 4:51 min/km, 171 spm
5. 4:57 min/km, 173 spm
6. 4:24 min/km, 177 spm
7. 4:38 min/km, 174 spm
8. 4:37 min/km, 178 spm
9. 4:25 min/km, 177 spm
10. 4:50 min/km, 173 spm

March 19, 2020

1. 5:44 min/km, 167 spm
2. 4:54 min/km, 173 spm
3. 4:43 min/km, 173 spm
4. 4:42 min/km, 173 spm
5. 5:27 min/km, 169 spm
6. 4:57 min/km, 170 spm
7. 4:16 min/km, 156 spm
8. 4:34 min/km, 172 spm

Today’s workout felt a lot better as it did two weeks ago and the data shows it was a bit more consistent. My pace did still go up during the second half of the workout, but not as much and my cadence stayed above 170 during all the intervals. There is still room for improvement, but I’m pretty satisfied.

Long easy run

Long run day! I’ve been looking forward to this one, though I’m not entirely convinced I should be running the whole 90 minutes that have been planned for me today. My ankle is still a bit annoyed from the sprain from a few weeks ago, and maybe from the half marathon I ran just two weeks after that. I decide to run about 8-8,5K, which should be around 70 minutes. The optional part of today’s run is 30 minutes, so that works out well.


It’s 9:45 when I leave for my run and it’s already warm and sunny. Parts of the roads are pretty busy. I try to keep the recommended 1,5 meter distance between me and everyone else, but not everybody is making that easy for me. Most walkers and other runners are friendly and keep there distance, but I’m often passed by cyclists with such short distance they almost touch me. 

After about 5K I pass a parking lot at the Strabrechtse Heide that I have never seen filled with more as 5 cars. Today it’s full and there are cars parked on the side of the road as well. It’s a big nature area, so people are definitely able to spread out and keep distance, but it’s still a little strange to see.

I ran 8,5K at an average pace of 8:35 min/km.

Summary
Seven workouts in seven days, that is definitely something I’m proud of. Working from home definitely makes it easier to commit to all the runs in my training plan and even add in extra training outside of running. Now I just need the same discipline regarding food and I might just be getting healthier and fitter. Maybe. Something to focus on next week! 

As I’m writing this another week has actually already passed. This is the third week of training and it ended on April 5th. I will try to catch up on my writing, but somehow being at home the whole day behind a computer seems to make it harder to get behind a computer at home again in my free time. I will find a routine for it all. Eventually. 

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