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Garmin Coach 5K plan – Week 8

Week 8 of my Garmin Coach 5k training plan adds another 5K record, very bad weather and some doubts about wether or not I’ll be able to reach my goal. Overall a good week though and the shitty weather adds bad-ass points right?

If you came here looking for more information on Garmin Coach, check out my Garmin Coach Tips.

Training 28 – Easy Run

The week starts again with an easy run: a 5 minute warmup, followed by a 20 minute easy run, 10 minute optional easy run and a 5 minute cooldown. I had some trouble getting out of bed this morning (I clearly forgot the ‘go to bed early’ tip from this article on how to become a morning runner!).

Training 29 – Goal Pace Repeats

After last week’s fiasco I’m getting a do-over on these goal pace repeats! The same workout as last week: a 10 minute warm-up, 5 times 1K at goal pace followed by a 200 meter recovery and then 3 times 200 meter at stride pace, followed by 200 meter recovery. I am excited to get a second chance and attempt to finish better.
I am very glad that I wasn’t aware of the full extend of the storm that was happening outside my house as I was getting ready for my run. I knew it would be wet and I simply thought ‘that’s great, that’ll cool me down!’. While wearing my superthin rainjacket, it took about 5 minutes before it was raining so hard I was completely soaked, through and through. Besides the rain there was also a very strong wind with some nice gusts in between. So as you can imagine, while I was fighting with the smashing rain and the headwind, my lovely Garmin was buzzing that I wasn’t going fast enough. Thank you Garmin, I wasn’t having a hard enough time!

Comparing this week’s time’s with last week’s, I am quite happy with the results though. It was more consistent, though you can see still I was struggling. I planned to start slower as last week and that seemed to work, but after the second kilometer interval I was slowly dying and you can see my times increasing. I can’t fully blame the weather, I noticed during the last 2-3 1K intervals my energylevel was getting really low. I think I need to reconsider my pre-run fuel. Usually a small snack would be enough for my pre-work morning run, but as the training intensity increases I’m thinking that I might need more. I’ll be testing this next week.

This week
1K’s: 7:06, 7:08, 7:15, 7:23, 7:36
200m: 6:51, 6:43, 6:48

Last week
1K’s: 6:46, 7:04, 7:11, 7:45, 7:31
200m: 6:40, 6:49

I felt better during and after this training then I did last week and this was confirmed at the end of my workout: new 5K record: 38:37! Only 3,5 minutes to go towards my goal, but also only a little over 3 weeks to accomplish this.

Oh, and to the dogwalker I ran into during stride number three: thank you for your words of encouragement and I’m sorry I couldn’t make words anymore!

Training 30 – Easy Run

Another easy run: 5 minute warmup, 20 minute easy run, 10 minute optional easy run and a 5 minute cooldown. I ran the first part at 8:27 min/km and the second part at 8:01 min/km. I really enjoyed this run as it was dry and not windy and just a really relaxed run. 
Good morning!

Training 31 – Long Easy Run

Since last week Coach Greg has extended my long runs. It’s not fully clear to me as to why this is done as I’m training for a fast 5K and the long runs were even at my pace already at +6K. It suits my plan for after I finish this plan though as I’ll be aiming for a 70 minute 10K by the beginning of May.

Today’s plan starts with a 10 minute warm-up, followed by a 45 minute easy run, a 5 minute optional easy run and a 10 minute cooldown. I decided to explore a new route, which usually forces me to take it more slow. Today came with extra delays due to a passing train, some traffic lights and me feeling the need to stop and take pictures. I was a bit surprised Garmin still gave me an 8:35 min/km average as I thought I would’ve been slower.

Beautiful!
Summary

Last week’s missed training has affected this week’s confidence level, it went a bit down after Coach Greg realised I wasn’t going to retry the missed run. Personally I’m also getting a bit less confident on my ability to reach my 35 minute goal. If these goal pace repeats are so difficult to maintain for 5 times 1K, how am I going to manage this for 5K in a row with only 4 weeks to go?

Check out my post on week 1 to see how I started or see how I did in week 9.

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