Block 1 – Week 2
Delighted with the first week’s running. Didn’t quite manage to keep the heart rate at the desired level, but only 5bpm over which isn’t so bad really. Felt very comfortable at 9:40 (and so it should). I think the target for this week is to try to maintain – or perhaps even slightly improve on the average pace – whilst bringing the heart rate down to the 154 target (easy pace).
I’m looking to increase the mileage by 10 per cent this week, before a step back week next week. Step-back weeks will happen every third week. During a step-back week, mileage from the previous week is cut in half before proceeding to the next 10 per cent increase. Here’s the plan for week commencing 4th October.
Key: E=Easy Pace | F=Fartlek | H=Hills | I=Intervals | L=Long Run | M=Marathon Pace | T=Tempo Pace
| BLOCK 1 | WEEK 2 | Morning | Lunchtime | Evening |
| Sunday | L 12.0 miles | ||
| Monday | E 4.0 miles | E 3.0 miles | |
| Tuesday | E 6.5 miles | E 3.0 miles | |
| Wednesday | E 4.0 miles | E 3.0 miles | |
| Thursday | E 3.0 miles | L 11.0 miles | |
| Friday | Rest Day | ||
| Saturday | H 7.0 miles |
Sunday
It’s great when you begin to reap the rewards of systematic training, even after just seven days!
As I mentioned in this post, I’m determined to keep this first five weeks at easy pace. However hard that is (and I hate posting slow times), that means focusing on AHR and completely ignoring pace.
Compared to seven days ago, I’ve increased the distance by 10%, reduced my heart rate by around 10% and only sacrificed 6 seconds per mile on the pace. May not seem a lot, but to take 13bpm off my AHR is very pleasing.
Garmin Connect Log
12m | 1:52:38 | 9:22 | 154bpm | Easy Pace
Monday
Beautiful weather and a beautiful running partner for the first of two runs today. Was joined by my lovely wife for a gentle four miles on an unexpectedly sunny Monday afternoon. Took things very easy and plodded round in a pedestrian forty minutes, but hey, what’s the rush? This is base training after all.
Garmin Connect Log
4m | 39:41 | 9:57 | 148bpm | Easy Pace
Monday
Second run of the day, this time with Daniel. First time out for him (other than a cross country race with the school on Saturday) so we took it very gently. Lovely to run with the family today.
Garmin Connect Log
3.1m | 33:12 | 10:55 | 144bpm | Easy Pace
Tuesday
More cardio-building, fat-burning, injury-avoiding (soul-destroying!) slow running today (and for the next three and a half weeks – sigh).
Didn’t look to be quite as “in control” as I was on Sunday though, judging by the fluctuations in heart rate and pace. More importantly, I pushed the AHR over 154bpm, but that should be cancelled out by yesterday’s much slower/easier runs.
Garmin Connect Log
6.5m | 1:01:26 | 9:24 | 156bpm | Marathon Pace
Tuesday
Run today and a repeat of yesterday’s trot around Bramhall Park with Buffy and Daniel. Danny decided he was going to pick up the pace and took two and a half minutes off yesterday’s time. Impressive, particularly as he seemed much more “together” today.
Buffy was all over the park – pleased as Punch to be hitting the trails, diving in and out of the river, chasing squirrels, ducks and dogs whenever we gave her the chance.
Garmin Connect Log
3m | 30:32 | 10:13 | 152bpm | Easy Pace
Wednesday
Not too much to report. Beautiful weather, very gentle pace. Bus driver who deliberately tried to kill me. Much of a muchness. Hey ho.
Garmin Connect Log
4m | 36:31 | 9:09 | 154bpm | Easy Pace
Wednesday
A full house tonight – Elisa, Danny, Buffy and me. Quite a formidable mob running through the park (not least, the dog!).
A touch slower than yesterday with Daniel but really enjoyable nonetheless.
Garmin Connect Log
3m | 32:24 | 10:40 | 150bpm | Easy Pace
Thursday
The most perfect conditions for a run in the park today. Chose a slightly different route from the normal one so that we could cover enough distance for Elisa to get another 5k in before heading off to the gym. Despite this being a strict easy five weeks – no “quality” sessions other than a hilly run on Saturdays – I couldn’t resist a little blast up the hill in the park at around 25 minutes. This is really clear on the Garmin Connect Log and (very naughtily) I kept the pace up for the last 0.8 of a mile or so (7:55).
Garmin Connect Log
3.85m | 37:44 | 9:49 | 154bpm | Easy Pace
Thursday
Midweek (almost) long run. Nice and easy.
Garmin Connect Log
11m | 1:42:45 | 9:26 | 154bpm | Easy Pace
Block 1 Week 2: Data
Activity Count: 9 Runs
Total Distance: 50.3 miles
Total Time: 8:06:58
Elevation Gain:3,032 ft
Average Pace: 9:41
Average Running Time: 54:06
Average Heart Rate: 153bpm
Calories: 6,569
Weight: 81.3kg
Body Fat: 21.0%