Long Run

My last long run was interrupted because it was too warm that day on the beach. Today, under 23C most of the time, I was able to have an enjoyable 2-hour run in the park.

I left home a little later than normally do on weekdays (I’m allowed to sleep longer, right?) and started running headed to the park. There, I normally have two choices: run on the 3k asphalt track or 6k trail. As it’s been raining these days, I decided not to run on the track because it would be slippery.  The only “problem” is running 5 laps over the same path (it can get a little boring sometimes). On the other hand, as I don’t own a GPS watch, I can keep track of my pace without any problems.

The run itself was very nice. I really like starting a weekend like this.

Feb 19th – 2h long run – Day 05
18,8km at 6:23/km / AHR:150
Temp: 23C at 7:15am

It´s all about the mind (5x2k session)

Today´s session was the 5x2k, the most difficult of the program. It challenges me like no other run I ever experienced. It´s also the first run of the key period of this training that comprehends day 3 to day 8 (long run on day 5 and 6x1k on day 8).

New times decided after last Saturday´s time-trial and a little fear of not being able to finish it crossing my mind. Yesterday rained most of the day and this morning the temperature was nice (20C). So, I wouldn´t have the weather to blame.

I started the first rep feeling confident. So confident that half the way I noticed I was going faster than I had to. So, slowed down and completed in time. The second and third reps were normal, but started feeling a little tired.

The fourth rep was tough. Half the way I started feeling really tired. From this point on, it was all about the mind. I had to keep telling me I could do it. But I still had the fifth. Yes, another 2k in 8min40sec feeling almost out of energy. But I had to do it, right? So, after a 90 seconds rest (not enough, by the way!), I went for it. I went for it like I never did before. I knew I had to finish because this session would make me stronger, faster. And I finished it, feeling completely exhausted, but mentally stronger.

Feb 17th – 5x2k 4:20/km 90s Rest – Day 3

Rep Time AHR RHR
01 08:37 172 164
02 08:37 177 166
03 08:40 180 169
04 08:39 183 171
05 08:40 181 174
Total 43:13 179 169

Sub 45min – Cycle 02 – Week 01

My first sub 45min cycle ended yesterday and instead of an easy 1h run, I decided to rest this Monday to begin a new one completely renewed.

Today I start a new cycle, and this time there are some changes. My quality sessions are faster. The 5 x 2k session, next Thursday, is to be done at 4:20/km-4:25/km (8:40 – 8:50 for 2k). The 6 x 1k session, next Tuesday, now is 4:10/km-4:15/km. Now I have to go 5s to 10s per km faster. I was doing this last year, but during my night runs. I believe it won’t be a problem. They are tough sessions, but I’ll live!

Sub 45min – Cycle 2 – Week 01

Feb 15th – 70min easy – day 1

Feb 16th – 60min easy – day 2

Feb 17th – 5x2k R90s (8:40-8:50) – day 3

Feb 18th – Off – day 4

Feb 19th – 2h Long run – day 5

Feb 20th – Bike – day 6

Feb 21st – 60min easy – day 7

My sub 45min is modified from this one here. I have 1h easy runs, 5x2k instead of 4x2k and 2h long run.

Nice and easy

Today´s run was an easy 1h. Everyday, after I wake up, I wonder how easy this morning run will be. TheEd (my mentor on Time-to-Run) recommends that an easy run for me would be one with an average heart rate around 145-140. It means running at a 6:15/km – 6:30/km pace. Very easy, right?

Today I was apprehensive because yesterday I was feeling tired and instead of the usual 1h I ran 45 minutes. I was probably tired because of the gym workout the day before (it was very warm then).

When I left home, I quickly noticed that it would be a good day. Heart rate was low even after a short hill on the way to the park. Kept checking if it was still low and “speed up” a bit, reaching the 6:15/km most of the time.

Runs like this keep me hoping that my body is adapting to morning runs. One short step at a time, but always forward.

Feb 10th – 1h easy – Day17
9,5km at 6:19/km / AHR:146
Temp: 23C at 6:30am

The adaptation process

Morning runs are not easy for me. Never were. I feel more comfortable when I race at night. Why? I ask my body every time. My average heart rate is higher, I feel tired earlier, and everything seems to work against me. All races I enter happen in the morning, so because of that I decided to change my training hours.

Since last December I moved my runs to the morning, hoping that my body will adapt, so I’ll be able to have the same performance I have when running at night.

Today I had a 5K paced Run. This session is one of my favorites of the program. It gives me the opportunity to assess my performance and to have an idea of how fast I can go on a 10k race.

Today’s run wasn’t the best one. By the 3rd km I was hoping it would end soon. I managed to finish it, even sub 22:30 like it was supposed to, but felt more like a time-trial than a tempo run.

The adaptation process is slow, but I’m sure it will pay off.

5K Paced Run

Temp:22C at 7:30am

1 04:32 168
2 04:28 182
3 04:30 184
4 04:28 186
5 04:20 191
Tot 22:18 182