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

A faster half marathon – More speed work and pausing the Coach plan

My half marathon ‘race’ day is getting closer, though it doesn’t really feel like it yet. Two more months of training left! I’m building up my long runs, doing a little speed work and had to pause the plan for a while. More on that later.

Before the week started I paused and unpaused my plan to get rid of a glitch in my plan, it had me down for 2 tired runs in a row. After I unpaused the plan, the second tired run disappeared as intended. But, it also changed my long run from 17,7K to the 16K I should’ve done last week. Maybe that 17,7K was a glitch too? Either way, after doing just 12,6K last week, I’m not planning on running that long this week. I’m a little disappointed in how adaptive the plan really is, it shouldn’t encourage an increase in distance like that.

Tired run

I didn’t really want to run today, but I managed to kick myself out the door. I’m taking my mini tripod for a little photo session in the woods, so even if the run sucks, I might have some nice pictures to show. Maybe. I never know until I’m back home preparing my breakfast. I have so many settings on my new phone and I haven’t tested them all yet. Sometimes it’s just blurry shots or my shoes running past. Oh well.


I ran a slow 3,5K and went back home.

Speed repeats

After last week’s speed repeats I went with a different approach this time. Last week I went as fast as I could and partly walked, partly slow jogged the recoveries. Today, I’m not walking, but forcing myself to keep jogging. Naturally that meant my intervals where a little slower today, but still well within and below range. The (non-researched) idea is to make the workout harder and hopefully more effective.

Today I ran 7 repeats of two minutes with a two minute recovery.

  1. 6:54 min/km
  2. 7:03 min/km
  3. 6:54 min/km
  4. 6:32 min/km
  5. 7:04 min/km
  6. 6:32 min/km
  7. 6:13 min/km
The repeats are slower as last week and the workout definitely felt harder. Garmin was not impressed though. Zero anaerobic effect and only 4 minutes in zone 4. The rest was spend in zone 3, zone 2 and even 10 (!) minutes in zone 1. Well, at least Coach Amy said I did a good job.

Easy run

Another Friday Fun Run! Last week I reintroduced the Friday Fun Run. Coach Amy always plans a short easy run for me on Friday’s, but I’ve decided to just do whatever I want on these days. It helps me to stay motivated by adding a little more fun to my runs.

I had no clue what I wanted to do with my run today, so I just let my legs decide along the way. I started at an easy pace at 8:30 min/km, which slowly increased towards 6:30 min/km. So I ended up with a short and progressive run. Most importantly, I had fun!

Long easy run

Coach Amy wanted me to run 16K at easy pace today, but since I’ve been making a bit of a mess of my long run build-up, I wasn’t planning on listening to her today (again). I set up a route through Garmin Courses of 14K, filled my Camelbak and packed a little mid-run snack.

I’ve been running for about 20 minutes when I notice both my knees are bugging me. It’s not really painful, but it doesn’t feel right either. It’s the same feeling I’ve been ignoring while going up the stairs after my runs. With over 10K still ahead of me, I need to decide if I’ll continue my planned run or cut it short. I decide I can power through this, I’m not going to let myself get talked into another shortcut. I’m running that 14K today.

At 7K I’m starting to regret that decision. The annoying feeling has progressed to pain and the short walk breaks I take are only meant to relieve my knees today. Still, I decided against the shortcut option at 10K and resumed the planned route. I’ve already decided that my shoes are to blame even though I can’t imagine I’ve run so much in them. At 12K I’m debating continuing barefoot, or walking home. I run further, with my shoes still on.

Somehow I make it home, my watch tells me I ran 13,6K. Somehow Garmin Courses always cheats me out of 0,5K. Very annoying and I’m not someone who runs by her house just to get to an even number. When I’m home, I’m home. I also don’t think my legs would’ve carried me any further today.

After checking the soles of my shoes, I’m certain there is a problem there. The soles are worn in places they shouldn’t be. Same for the other pair of the same type I’m rotating them with. Both pairs have less then 350K on them. Not good. I guess I’m heading to the running store soon!

Summary

A pretty good week even though I’m very disappointed about the shoes. The week ended a little worse though. Hours after my long run I managed to sprain my ankle on a short sprint on uneven terrain. I know my ankle is weak, I know I should be more careful after a long run, but there I was again: in pain and on the ground, hoping the damage wouldn’t be too bad. I’ve broken it, I’ve torn it, I’ve had many sprains from simple to very bad and I’ve gotten pretty good in assessing the damage. I just need to push the initial pain and my fear away first.

People are coming towards me to help me up and I find out I can still walk on it, sort of. It swells up a bit, but not too much and it takes a day or two before some bruising shows up. I’ve decided that I’m taking a week off from running and have paused my Garmin Coach plan with Amy. It’s been almost two weeks and I’m annoyed. It doesn’t hurt anymore when I walk, but it does when I move it in certain directions. It also still swells up after an active day and that tells me it’s not fully recovered yet. Maybe I’ll just do a short run in a few days, see how it goes… 

2 thoughts on “A faster half marathon – More speed work and pausing the Coach plan”

  1. Enjoying your blog, very motivating to pick up running myself.
    Sorry to read you are having a hard time.
    Keep up and get well soon!

    Kind regards,
    Daan

Leave a Comment

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

Scroll to Top