People, I am LOVING running at the moment!!! Totally head over heels in love with it.
Let’s back up. I’m about two weeks into my current training cycle and realized I haven’t blogged about actually running for a while, so I thought I’d do a quick update.
TL: DR….it’s all good!
I worked up a training plan for Q1 which, for the first two months at least, has two big goals. The first is my sub-25 minute 5k goal. The second is my 25k trail race in Oklahoma at the end of February. Those goals are polar opposites. Go fast over a short distance AND go slow over a long distance. Hardly ideal, but I’ve drawn up a plan that I hope covers both.
Each week includes:
- a tempo run
- interval sessions
- a long run
- two easy runs
- strength and ab work
Tempo Runs – I started at just one tempo mile and am building up to five. I’m aiming for at least an 8.02 pace (which would get me sub-25). This week’s two tempo miles were 7.56 and 8.03. I was OVER THE MOON. I was also knackered, but really really thrilled.
Interval Sessions – My plan was to run laps at the local park, which has a running track around the footie pitch. However I run these sessions early in the morning and the park is super-dark and I’m not going there, no matter how safe my town is. So I’m running up and down a residential road, which feels safer. Each interval is 0.25m long and I recover with 0.15m easy jogging. My current average interval time is 1.55 which is 7.44 pace and I’m aiming to drop that down. (I was supposed to run a second set of intervals last night but instead sat down on the sofa with a glass of Merlot. Sorry).
Long Runs – To get me ready for 15 hilly trail miles in Oklahoma, I’m running long. I’m up to 11 miles at the moment and I’m running uphill for 5 miles of each run, with roughly 600m elevation gain. I haven’t run long consistently for a few months now and my legs took a while to get back into the groove but my second long run was longer, higher and a tiny bit faster than my first, so I’m encouraged.
Easy Runs – One easy run is a very easy 3 miles, the other is roughly 6 miles on Thursday morning with Lisa. Those Thursday morning runs are definitely the highlight of my running week, despite the 5.15 wake-up call. It’s so nice to have company.
Strength and Abs – It turns out that the hardest part of this training plan is to do the strength/ab work. The first night, I procrastinated until about 9.30 at night!!! I’m starting to get into a routine now. I do core work every other day – a mixture of crunches, planks and various other things, and I can definitely feel the muscles aching all the way down my front and sides which is encouraging. Strength-work is much harder to get excited about, so I have gone back to my trusty Jilian Michaels 30-day shred workout on the Netflix because I know I’ll get a good workout.
So that’s the plan…and so far, so good. I’m thoroughly enjoying training, seriously loving it. I have a lot of work to do on actually getting faster for tempo miles and intervals but I feel like I’ve had a good start!!!
Onwards! Let’s Go forth And Kick Arse!