It’s week 8 of the road to my first half marathon with Garmin Coach. This week I barely managed my speed repeats, but rocked the stride repeats and progression run. I did skip another easy run. When I do my long run on Sunday and do anything else that day or just don’t find my bed in time, I justify skipping my Monday morning run by telling myself I’m tired and it’s good to take rest when it’s really needed. Usually I will go to my aquapower lesson in the evening so that also helps justifying it to my brain. However, I’m basically just running three times a week now instead of the four runs that are in my training plan. Not sure how to solve this, but I might need to rethink my workout plan again. Or be a little harder on myself.
Speed repeats
1. 6:40 min/km
2. 6:34 min/km
3. 6:46 min/km
4. 6:37 min/km
Not bad, not good. But, I’m getting a rematch next week as I’ll be doing the same workout again, hopefully I can finish it this time!
Stride repeats
This week
1. 3:45 min/km, 173 spm
2. 4:35 min/km, 172 spm
3. 5:14 min/km, 165 spm
4. 4:26 min/km, 169 spm
5. 5:02 min/km, 171 spm
6: 4:30 min/km, 172 spm
7. 4:58 min/km, 167 spm
8. 4:50 min/km, 175 spm
9. 4:27 min/km, 172 spm
10. 4:59 min/km, 170 spm
11. 3:46 min/km, 163 spm
12. 4:18 min/km, 179 spm
Week 4
1. 4:53 min/km, 186 spm
2. 4:45 min/km, 183 spm
3. 4:37 min/km, 179 spm
4. 6:34 min/km, 173 spm
5. 5:21 min/km, 174 spm
6. 4:34 min/km, 174 spm
7. 4:30 min/km, 172 spm
8. 5:07 min/km, 172 spm
9. 4:49 min/km, 173 spm
10. 5:03 min/km, 164 spm
Today’s fastest interval was 3:45 min/km versus 4:30 min/km last time. The slowest interval today was 5:14 min/km versus 6:34 min/km. Alright, that’s some good progress, right? My cadence was actually a bit lower today as last time, but stil significantly higher as normal. I’m calling this a succes.
Progression run
I ran the first part at an average pace of 8:16 min/km, same as last week, the second part at 7:17 min/km versus 7:12 min/km last week and the last part at 6:42 min/km versus 6:51 min/km last week. It was hard, but I think I managed it pretty good!
Summary
In the meantime I’m working on a post in which I’ll be looking back at the year 2019, I’m expecting to post it somewhere in the coming week. It was a very interesting year for me, so keep an eye out for that!