Week 9 of the road to my first half marathon includes an easy run, speed repeats and the longest run of the training plan. I’m also considering deviating from the plan slightly.
Easy run
Speed repeats
This week
1. 6:37 min/km
2. 6:31 min/km
3. 6:34 min/km
4. 6:32 min/km
5. 6:32 min/km
6. 6:34 min/km
7. 6:35 min/km
8. 6:21 min/km
Last week
1. 6:40 min/km
2. 6:34 min/km
3. 6:46 min/km
4. 6:37 min/km
5 – 8 skipped
It was definitely a hard workout, but it felt so good to be able to complete all the repeats within the intended range after failing this last week. I even scraped a faster interval out of my little toes for the last part. When I finished the run Strava told me this was my second fastest 10K at 1:17:11. This was faster as my 10K race in October even with walking 50% of the recoveries. Of each 400 meter recovery I allowed myself to walk for 200 meters, then started to slowly jog until the countdown on my watch began to let me know the faster interval was starting in 5 seconds. In one week I have another 10K race and I will definitely be attempting to beat the PR I ran during the 15K Bruggenloop Rotterdam of 1:15:14.
See below my awesome sunrise picture. The orange you’re seeing is actually from the streetlights. It was so cloudy that there was nothing to see, the world just slowly kept getting a little lighter.
Long easy run
I’ve decided to plan an extra long run somewhere in the next three weeks of approximately 17K. I believe both my body and mind will be ready then.
Summary
Next week I’m planning a small taper, because I’ll be doing another race on January 5th: Genneper Parken Loop Eindhoven, 10K.