Last updated on March 19th, 2017 at 01:37 am
Hello everyone, I hope you had a great weekend. This week, I’m turning a goal into a plan. If you remember, I wrote about my goals for 2015 a few weeks ago. Well, I decided to create a plan and make it happen. My first goal I will be accomplishing is running a 10 Km race.
I signed up for a race that is now less then 6 weeks away! Yikes! That doesn’t give me a lot of time to train for it. Luckily I know I can run 10 km already. I haven’t officially ran it in a race.
Not to loose any time, I started my training this week. Because we are having below seasonal temperatures pretty much everywhere in North America, I’ve decided to take my training indoors for 2 of my three runs. This is relatively new to me, as is running during my lunch hour (#runch). Since it gets dark early, I think this is the best plan for me. I purchased a monthly pass to a local indoor gym that has a running track and it’s not to far from work!
I have decided to use the miCoach (iPhone App by Adidas) 10 Km training program for my training. I used this app when I trained for the Run for the Grapes 5 km. At that time, I used the Faster 5 Km program and it worked great for me. As I run, the “coach” cues me when to speed up or slow down to specific zones.
Guide To The Zones
This week, I had 3 workouts scheduled. The first two runs I did indoors, while I braved the frigid cold for my third run.
Run No. 1
The first run was a 31 minute run. It consisted of a nine minute warm up in a slow run (blue zone). This was followed by 11 minutes of interval training, 30 second sprints (red zones) with 1 minute of recovery in between. Recovery was a slow run indicated by the (blue zone). I ran about 5 km.
Run No. 2
The second run this week was a relatively easy one. It consisted of a 5 minute warm up and cool down in a slow pace (blue zone) with 20 minutes of running in a normal pace (green zone). I ran about 5 km.
Run No. 3
My third and last run of this week was a 10 Kilometer run that took me 70 minutes to complete. I ran this outdoors. There was a 5 min warm-up and another 5 min cool-down (blue zone) with an easy run pace in between (green zone). The weather was actually warmer than it’s been recently buy still below 0 C).
I prepared for colder weather and I was dressed a bit on the heavy side. (For a guide on what to wear to run in this weather, check out my Guide on What to Wear for Running According To Temperature.) I had a hard time between the 5th and 7th Km mark. My energy kicked in again around the 8th Km. I have started to read more about nutrition and hydration for running longer distances. Burn out early in a race is something I’m trying to avoid. I can run 10 Km, now I have to work on my speed and endurance.
Along with the running, the 10 km training program also has some base fitness exercises that I have neglected to do this week. I will try and do some later this evening.
This training plan isn’t perfect. As I am running mainly indoors to evade the frozen temperatures, the GPS doesn’t work efficiently. The signal drops often and since I’m basically running in a small tight circle when running indoors, it doesn’t extrapolate the distance I ran very well.
Also, there are a lot of seniors that have membership to the gym. I am very happy that they are enjoying an active lifestyle. They enjoy walking side by side (taking the full two lanes) while enjoying their leisurely stroll indoors during the lunch hour, even though there are two lanes clearly marked. One marked “walking” and the other marked “jogging”. Every time I was about to overlap them, I had to say “scuze-me” (in true Canadian fashion), coming through”. It got annoying after a bit. But if I want to find time to train, I’ll have to make this work.
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