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!
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.
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.
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.
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
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.