I have completed week 3 of my training. Oh my gosh, that means that I only have three weeks left to train for my 10 km race! Yikes! Panic! Excited! Arck!
OK, that’s out of my system. So far, I would say the training is going well except for the tiny fact that I haven’t ran many full 10 km yet. In order to train for this 10 km, I’ve had to change my training routine quite a bit.
Not only did I bump up my physical activity, I’ve changed when I do it to! Running at lunch (#runch) has been a great strategy, however, even though I have 1 full hour for lunch, I only get about 30 minutes to working out.
If you’ve read my analysis on my Nike Fuelband a few months back, you’ll remember that my slowest day of the week in terms of physical activity was Tuesday. So, I’ve made Tuesday one of my Workout days. Currently, I’m only working out 3 days a week; Tuesdays, Thursdays and either Saturday or Sunday, what ever is more convenient for my family.
So, here is what I accomplished this week.
My scheduled miCoach run for Tuesday was supposed to be a 1 hour 20 minute run. Since I only have about 30 minutes to actually workout when you put in consideration drive time, change/shower time during my lunch hour, I ditched this workout. Instead I decided to do some interval training. I warmed up by running around the track at a slow speed for 5 minutes. Following this, I ran 25 second sprints followed by 1 minute of recovery at a slow running place. I did 10 rounds of intervals, followed by a 5 minute warm down around the track.
|Ready for my winter run (Temp at 0 C)|
I took the afternoon off from work because I had errands to do in the afternoon that I couldn’t get done after work outs, so I took advantage of my lunch time to run my scheduled miCoach run. It was a challenging 45 minutes run that consisted of 5 minutes in blue zone, 20 minutes in green zone, 9 minutes in the yellow zone and 1 minute in the red zone and finally 10 minutes back into the blue zone for a warm down. I ended up running 7 km and it felt really great! Running 7 km seems a lot easier now then it used to be! It’s definitely time to run faster or run longer.
Just to recap the zones:
Blue zone: Easy pace, good for warm-ups & cool downs
Green Zone: Medium Pace, my regular running pace
Yellow Zone: Difficult Pace, used to improve your cardio strength
Red Zone: Maximum Effort , about 90% of your sprint pace
I had a great hard run on Saturday. I had two 10 minute sessions of running the yellow zone, which is a harder than normal pace. The first yellow zone session was OK, but I struggled to keep the pace in the second session. I ended up running 8 km in 50 minutes.
Here is my plan for week 4 of training:
- Tuesday, 30 min easy run during lunch
- Thursday, stairs & kettle bell workout during lunch
- Saturday or Sunday, 30 min interval training
On a final note, I finally made the move to open an Instagram account. Please come follow me.