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 – Running, social distancing and some strength training

It’s the second week of my training towards a faster 10K with Garmin Coach. I did lots of speed work, a tiny bit of strength training, one easy run and I skipped a run. The social distancing is impacting my mood, some days in good ways and some days in bad ways.

Strength training is important. For anyone, for runners and especially for runners who want to stay injury-free and/or become faster. I know this, but I’ve never been good at consistently doing it. So this week I told myself I would try to workout everyday. It’ll give me a good break from working from home and it’ll do my body good as well. I started good on Monday.

It was just a 10 minute session, but if I repeat that three times a week, it’ll still be effective, right? Maybe. I don’t know, it can’t hurt! I did some plank variations, squats, crunches and push-ups (with a ball under my legs, because my arms muscles are useless). I felt really good about myself and that feeling lasted so long I haven’t done another session since.

Easy run

Today’s run is a 40 minute easy run. According to the training plan my easy pace should be between 7:37 and 8:15 min/km. The slower end of that range is more on the faster end of my actual easy pace, but I’ve gotten pretty good at ignoring those pace notifications if I feel like I should be running slower.

The weather is nice and there are lots of walkers and fellow runners out on the trails. The trails are small, but there are lots of turning points, so in the spirit of social distancing and being creative with my running route, I let the other people on my route determine my direction. You are going left? Alright, I guess I’m going right. This way I’m able to keep lots of distance from everyone. On the wider tracks I simply pass others with as much distance as possible.

I made a point of saying hi as happy as I could to everyone I saw out there on their own. Maybe they live alone, maybe this is there only trip out the door of the day. This might be their only form of social interaction for the whole day, I just wanted to try and put a smile on someone’s face. Some people ignored me, but most seemed to appreciate it.

I ran 40 minutes at an average pace of 8:24 min/km.

Speed repeats

Today’s speed repeats: 5 repeats of 1 minute at a fast pace (6:26 – 6:38 min/km) with 1 minute recovery and 4 repeats at a challenging pace (5:58 – 6:10 min/km).

5 repeats, fast pace

    1. 5:31 min/km
    2. 5:31 min/km
      3. 5:37 min/km
      4. 5:13 min/km
      5. 5:30 min/km

4 repeats, challenging pace

    1. 5:19 min/km
      2. 5:38 min/km
      3. 5:44 min/km
      4. 5:27 min/km

Well, that clearly didn’t go as planned. Even though all repeats were done at a faster pace as suggested, I missed the goal of the training. Not only was my pace all over the place, I ran the first part of the training too fast and that caused me to not be able to run the second part faster as the first repeats. If I had slowed down, I would’ve been able to give this training a strong finish, but now that wasn’t an option. I also didn’t want to go full out, because of the little voice in my head that kept reminding my of all those statements that runners shouldn’t be doing hard workouts since they can affect the immune system. But these were just short intervals, are they bad too?

The lesson for me, start slow or just listen to the (virtual) coach.

Easy run

Coach Greg wanted me to run for 45 minutes at an easy pace. I didn’t. This training was planned for Friday, but after a busy work day (at my temporary home office) I didn’t feel like running anymore. I usually run in the morning or at lunch time, but I didn’t manage to do that today. I rescheduled the run to Saturday, but after waking up from maybe three hours of sleep that didn’t happen either. This run was skipped.

Goal pace repeats

Another speed workout in the training plan: 3 repeats of 5 minutes at goal pace (6:54 – 7:06 min/km) with a 3 minute recovery jog, followed by 5 repeats of 30 seconds at a challenging pace (5:58 – 6:10 min/km).
Goal pace repeats
1. 6:03 min/km (definitely a lie)
2. 6:54 min/km
3. 6:44 min/km
5 repeats, challenging pace
1. 6:12 min/km
2. 5:33 min/km
3. 5:39 min/km
4. 6:18 min/km
5. 5:23 min/km
The pace of the first goal pace repeat was definitely slower as my Garmin registered. It gave me a pace warning of 2:54 min/km, which is not a pace I’m able to run at. It did make me laugh though.
During my warming-up I encountered two run/walkers who where not thinking this social distancing thing really through. One was on the left side of the road, the other on the right side and they were talking to each other and facing each other constantly. There was just enough distance between them for me to be able to pass through the middle, with just enough space on each side, but it annoyed me that I would have to go through them. There is so much room here! I picked a trail path and used that to eventually pass them.
Summary
I really enjoyed the increased speed work this week, but I am also happy to see that I have a long run planned again next week. Pacing seems to be something that will always need my attention and I will be keeping that in mind for the next speed workouts. 


Regarding my strength training… let’s try that again next week. 

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top