Weekly Running Update - Back to the Track!
I managed to get back to being even more 'classic' last week with three decent runs I pretty happy with overall...
- Tuesday - Fastest 5K in a while!
- Thursday - Track Intervals
- Saturday - 10K slow long run.
This is officially getting back to normal, albeit with the 10K being quite a lot slower (deliberately) than I've done historically, but I'm sure this way is more productive!
Tuesday - fast 5K
I managed to knock another 4 seconds off my time from two weeks ago which is what I was aiming for, to dip me under that 4.30 average pace.
I set off faster than intended, feeling fine, but by the end of KM 4 I was hanging in there, almost gave up, but carried on - the last KM slower than I'd have hoped.
To think three years ago I was doing 4.00 - but I guess this is 2.5 years off and just getting back into it, 4.29 is OK for me for now!
And I've only just started doing the harder training, so I think my pace will come back.
Whether I get to 4.00 again I don't know - I am three years older and pushing 50, we'll see, I feel fine.
Thursday - track intervals
It's a little sad to say but I was very excited to get back to the track for these.
It's a nice routine - about a 2K natural warm up to get there, and then I did 5 400 Metre intervals - 2 not so hard, 3 a bit harder, although none of them especially hard - then I did a couple of 200s at a faster pace. I was happy with the paces over all, I wanted to take these a little easier as I was adding in distance to the previous weeks.
10K long run
It feels good to be back up to 10Ks for the long run again - really the min distance I'd want to call a long run.
I took this very easy - walking when my heart rate got above 150 on the flat and nearing 160 on the hills.
I did get a bit confused about the direction at one point, so almost paused 2/3rds of the way round but then things started to look familiar again and I figured out where I was going!
Next weeks plans...
I'm gonna keep this up, maybe a drive out somewhere new for the long run on Sunday, and I might add in some strength training/ circuits during the off days, just building things back up really, I've been a bit slack since getting back from Portugal!
!LUV seeing that steady pace increases, that is great control. I am usually all over the place. !LOL
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Holding something back is the key I've learned, and I'm regaining form from a few years back which helps!
Cheers!
BEER
You're doing very well for your age. I ought to get back into intervals, but I'm getting over a little tendon issue. I'll keep up some running to maintain my fitness.
Looking a little cooler this week, so the running may be easier.
Cheers! I'm quite happy TBF - sitting here just waiting for the school run to clear then I'll hit the track in about an hour... might even rain by looks of it!
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5 KM is cool. This is something we should appreciate and tell others about it :)
I have been doing some intervals myself this year and find it enjoyable as well. Plus works well for weight loss which is always my goal!
Well done to you though. This is some great performance all round. Keep it up and you'll shave down those seconds in no time!
!PIZZA
I think they're the way to get faster for sure keep us posted on ur progress!
It's winter now so have not been running much, sticking to the indoor workouts! But as long as we keep building on the fitness it's all good. Summer body loading ....
!PIZZA
Looking good!
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@mimismartypants(1/5) tipped @revisesociology (x2)
Creating time for some exercise is good for our overall well-being, especially running, even a 10 mins run daily, can have a huge impact on our health, if we stick with it for a long period.
Indeed, while walking, running or cycling up to hill we have temporary tasikardi :)