This third week starts today with fartlek session. Then a couple of easy runs and on Saturday I´ll test to see my current fitness. I still have to discuss with TheEd what sort of test I´ll perform this Saturday and I know it won´t be a 4k time-trial. Let´s see what´s coming.
Sub 45min – Cycle 02 – Week 03
Mar 1st – 3x5min @10k pace 1min easy – day 15
Mar 2nd – 1h easy – day 16
Mar 3rd – 1h easy – day 17
Mar 4th – Off – day 18
Mar 5th – 15k paced – day 19
Mar 6th – 1h easy – day 20
Mar 7th – 1h easy – day 21
Updated: TheEd suggested a 15k paced run and I´m still thinking how fast I should go. 🙂
On this weekend I went to Guaruja, a beach city near Sao Paulo. We go there everytime we can, especially when there’s good chances of a sunny weekend. This time wasn’t different.
A warm Saturday was waiting for me, and I had a 5k run to be done under 22:30. We stay there only 3 blocks from the beach, so I used this distance and a little more as warm up. But I wasn’t going to run on the sand as I normally do on easy runs, because I don’t have a GPS watch and wouldn’t know for sure when to stop. I used Map my Run to measure 2,5k from my starting point and the result was very similar to the 10k race that happens there (it’s two 5k laps) and used the bike path.
I started and found a comfortable pace. Luckily, there are some trees along the way and ran under a blessed shadow for some moments.
My comfortable pace was a just little slower and I noticed it only when I reached my 2,5k mark, I was 10 seconds behind. No big deal, I thought. At that point I saw one of those street clocks showing 28C. I speed up a bit and kept going, only now the heat was making feel tired. Praying for some trees, I reached them and continued up to my starting point: 22:29.
After the run, I realized it wasn’t as tough as my first 5k this year. And could confirm that checking my heart rate, 173bpm average vs 181bpm 3 weeks before under a nicer temperature. Apparently, things are working well here.
After the great session I had last Thursday (5x2k) I knew (I hoped) this session would be great. And I was right.
This time I was going 10 seconds per km faster on this second cycle. Six reps of 1k at 4:10/km with 60 seconds rest. I also hoped my heart rate monitor would work properly (last time it gave me strange readings on my rest average heart rate RHR).
The first and second reps were fine. They never gave me any trouble. I could find the pace and went steady most of the time. The third and fourth it’s when you start feeling tired. Then you still have two more to go. Here’s the challenge. It’s when I tell myself I have to keep going because these two reps will make all the difference. That’s how I go through this session. This time, I felt it easier than the last one.
I have just finished week 01 of this second sub 45min cycle. I did all the sessions and got really happy with my 5x2k session last Thursday. The long run went very well, almost 19k in 2 hours. Also got my bike and rode it for almost 28km on Sunday. It was a total of 60,5km running, plus the 28km of bike.
Week 02 begins with a quality session this Tuesday. Very excited about this run.