12 x 400m

Three weeks and three interval sessions!  I think this is a first for me.  I just need to keep it up.  I also want to make sure I post each of my interval/speedwork sessions on here.  That way I can see if any changes are happening.  This could be me getting faster, but I’m hoping it is my rest period that is getting faster or shorter.  I don’t really want to speed up my ‘fast’ times just yet.  If I do that, I could risk injury. Continue reading

Advertisements

6 x 800m

It definitely cannot be classed as speedwork.  I will call them intervals.  I wish I was faster. But I’m not.  So for right now I am happy that my fast pace is some people’s easy pace.  That’s ok.  I’m going to try and enjoy the journey.  I am not going to rush this process. Continue reading

Weekly recap (7th Mar – 13 Mar)

This week of activity.  I didn’t run as much as I would have liked – I was too lazy to get up some mornings, and then couldn’t get the run in for that evening.  Lessons learned!  However, I am up-to-date with the Bikini Body Guide by Kayla Itsines!  That’s a strength training win!

Monday
BBG week 2 – full body

Tuesday
Rest

Wednesday
10 x 400m, with 1 mile warm up and cool down. – Total 6.25 miles (see blog post here for splits)
1 mile run/walk with Dog

Thursday
4 miles easy run (10:02, 10:10, 10:06, 9:58)
1 mile run/walk with Dog

Friday
Rest

Saturday
BBG week 3 – arms & abs

Sunday
3 mile tempo run, with one mile warm up and cool down (10:21, 9:01, 8:46, 8:38, 9:51)
  *this run kind of turned into a 2 x 1.5mile run, as I stopped halfway, and was faster than my tempo pace.
BBG week 3 – full body
5 mile easy run (10:19, 10:12, 10:04, 10:17, 10:04)
1 mile walk/run with Dog

Total Weekly Mileage: 20.25 miles

another go at intervals

Wow.  So I posted about my last set of intervals two months ago.  I need to look on my Garmin activities, but if I haven’t run intervals in two months that’s the reason I am not getting any faster!

This morning I managed to get out of bed and run.  This is a huge accomplishment, because as my alarm went off I thought “Oh, hell no.  I’m not getting out of bed”.  Then a quick (20 minute!) look at Instagram told me, no get out of bed.  I wanted to do some repeats today.  I decided on 400m repeats.  They are easy to do, in a way.  They are only 0.25 miles.  I can run for 0.25 miles.  Then I was to rest for 2 minutes.  I walked for 30 seconds, then jogged the other 1:30.

It went something like this:

Screen Shot 2016-03-09 at 9.58.03 AM

I warmed up for a mile, did a few lunges butt kicks and straight leg walking things (I can’t think of the term for those!)  Probably not as many as I should have done.  Actually, definitely not as many as I should have done.  I decided if I can keep my pace between 7:53-8:00min/miles I would be happy.  I tried looking at my pace for the first few repeats, then the wind got kind of strong and I decided just to go harder, but comfortable, and give it my best.  If I was slower, it would be ok because I am running harder than I normally would.

In the end, I am pretty happy with my pace.  It was definitely tough.  I definitely need to do these more.  I might do hill repeats next week, then maybe the week after do 800m, 1000m or 1 mile repeats – just some kind of repeat at a faster than normal pace!

Just Do It

Sometimes I feel like my running is going backwards.

Last year I ran my fastest half marathon to date.  I ran 13.1 miles in 1:55:55 minutes.  Yesterday I did a training half marathon and ran it in 2:14:05.  I know, it was a training run.  I wanted to go slow.  I actually kept telling myself ‘Slow it Down’ and ‘Just keep it nice and easy’.  My legs feel great.  I did stop a few times – to eat a gel, to take some photos.  But every time I stopped, my legs felt good, I wasn’t out of breath.  The only issue with the whole run is that the outside of my foot started hurting around mile 8.  I had the same problem after my long run a few weeks ago.  It went away after a few days.  Hopefully it is nothing.

But, back to the topic.  I feel like I am not improving.  I know I need to run more.  Implement more interval work into my runs.  I think I feel that I have run (pretty consistently) for a year, and that I should automatically get faster.  But that isn’t the case, is it?  I am at a plateau, because I haven’t been dedicated.  It goes to show, if you want it you have to be willing to work at it.  I am going to try.  But it is tough.

It is tough when your partner doesn’t run.  When your dog just wants to sleep in.  How are you meant to get out of bed in the morning with those two lounging around, looking so comfortable.  And then you are meant to get out, put your shoes on, and be uncomfortable?  I’ve been going a lot of my runs in the afternoon/evening.  It’s the time when my husband is at work.  So I can get out and run without feeling like I am missing out on doing something fun.  (I know, it’s strange, I actually like spending time with my husband!)

What it comes down to is how much do I want this?  Do I really want to get faster?  If I do, there are no excuses.  I need to get out and run faster.  I need to get comfortable with being uncomfortable.  I’m slowly getting this.  I can’t just expect to get faster without putting in effort.  And running easy runs is not putting in the effort.  That’s just making me really good at running slowly.  As Nike would say, I need to just do it.

“Dreams don’t work unless you do”

  

Weekly recap (29th Feb – 6th Mar)

This week of activity.  I’ve also decided my dog needs more exercise, so we have added on a mile walk/run after my runs.  We do stop and sniff a little too.

Monday
BBG Week 1 – full body

Tuesday
4 miles, with one mile hard: 9:44, 9:21, 8:05, 8:47
BBG Week 2 – legs

Wednesday
3 miles, easy pace: 9:45, 9:33, 9:34 (9:37min/mile average)
1 mile with Dog

 Thursday
Morning surf
5 miles, 1 mile warm up, 3 miles at tempo pace, 1 mile cool down: 9:56, 8:57, 8:55, 8:43, 9:44 (9:15min/mile average)
1 mile with Dog

 Friday
BBG Week 2 – arms and abs
3 miles, easy pace: 9:56, 9:45, 9:36 (9:46min/mile average)
1 mile walk/run with Dog

Saturday
4.11 miles, easy pace: 10:13, 10:02, 9:58, 9:58, 7:24 (the last 0.11)
1 mile walk/run with Dog

Sunday
13.11 miles, long run: 10:07, 10:18, 10:20, 10:19, 10:21, 10:22, 10:34, 10:17, 10:00, 9:51, 9:57, 10:11, 10:21, 10:05 (the last 0.11)
0.36 miles walk with Dog


Total Weekly Mileage: 32.22