Block 1 – Week 5
Last week was a complete wash out. Never been so disappointed with my complete lack of commitment to a training schedule! Granted, there were a couple of days where it was less convenient than others, but there was a time when if it meant getting up at 5:30 to make sure the week’s mileage was completed, that was what happened.
I have committed to knocking some serious minutes off the appalling GNR time in September, so it’s time to knuckle down. This week’s mileage target MUST be hit. Thus begins the final week of Block 1. Next week it’s time for some quality.
Key: E=Easy Pace | F=Fartlek | H=Hills | I=Intervals | L=Long Run | M=Marathon Pace | T=Tempo Pace
| BLOCK 1 | WEEK 5 | Morning | Lunchtime | Evening |
| Sunday | E 6.5 miles | ||
| Monday | E 4.0 miles | E 6.5 miles | |
| Tuesday | E 4.0 miles | E 6.5 miles | |
| Wednesday | E 4.0 miles | L 11.0 miles | |
| Thursday | E 4.0 miles | E 6.5 miles | |
| Friday | |||
| Saturday | H 6.0 miles |
Sunday
Nice, easy run on a beautiful autumn day, with the wind blowing leaves in every direction. Another one of those runs which makes you feel great to be alive – or as @davidmcsherry described it, like a labrador!
Garmin Connect Log
6.5m | 1:02:49 | 9:34 | 156bpm | Marathon Pace
Monday
First of today’s two runs was with Elisa. Nice and easy. Weather not quite as dramatic as yesterday. Gentle breeze, gentle drizzle, gentle pace.
Garmin Connect Log
4m | 42:00 | 10:34 | 143bpm | Easy Pace
Monday
This evening’s run was wonderful! Really enjoyed myself tonight. Felt very comfortable indeed (which it should given the pace I’m running during this first training block) but nonetheless, had a little more spring in my step tonight.
Garmin Connect Log
6.6m | 1:03:50 | 9:40 | 155bpm | Marathon Pace
Tuesday
Quicker pace than yesterday’s lunchtime run with Elisa. Nothing much to report on this one, so I won’t type for the sake of it.
Garmin Connect Log</strong
4m | 40:01 | 10:00 | 146bpm | Easy Pace
Tuesday
Well, the dog caved after 6 miles tonight. Having stopped twice en route to let her get her breath back, I decided we’d walk for the last half mile or so. As I mentioned on Twitter, why does she find it so easy to bound all over Lyme Park, probably covering at least 50% more distance and sprinting for a good chunk of the run so long as she’s off the lead but plant her backside squarely on the floor after six miles when on the lead and point blank refuse to go any further at all?
There’s no doubt at all, Buffy slowed me down – and it won’t be too frequently that you read that on my blog!
Garmin Connect Log
6.1m | 1:01:52 | 10:07 | 149bpm | Easy Pace
Wednesday
Doh! Can’t record a time or heart rate for this lunchtime’s run since I left the Forerunner at home on my desk. I know it was 4 miles and I’ll have a guess at the other data.
4m | 38:00 | 9:30 | 153bpm | Easy Pace
Wednesday
Second run of the day and a midweek long run at easy pace. Felt a little daunted tonight heading out the door – don’t know if that’s because I’d already completed a marathon’s worth of running since Sunday, but a mile or two in I settled into my pace and it was fine. Despite the unseasonably warm weather during the day (office windows open all day today), I’ve taken to wearing gloves in the evening and I’m quite pleased that I did again tonight.
What is odd about the final week of this foundation block, is that the running feels easier and I do feel like I’m running faster than I actually am. If anything I’ve slowed a little and my heart rate isn’t particularly low (a couple of beats either side of the top end of easy zone). It feels like I’m making progress. I feel stronger, fitter and more “flight of foot”. But that’s not what the hard statistics are showing.
I do hope that when I start to add the tempo runs next week, all this painfully slow running will pay dividends. Because running at this pace is a bit of a ball ache.
Garmin Connect Log
10.9m | 1:46:52 | 9:48 | 155bpm | Marathon Pace
Thursday
Decided to switch today’s runs and do the longer one at lunchtime with Lee.
Garmin Connect Log
6.5m | 1:01:02 : 9:24 | 153bpm | Easy Pace
Thursday
Another nice, easy run. Exactly the same pace as lunchtime (give or take a second). Only one more easy run left before Block 1 is over and I can begin to throw in the odd tempo run! Hooray.
Garmin Connect Log
4.1m | 38:30 | 9:23 | 154bpm | Easy Pace
Saturday
Hilly run at Lyme Park with the dog today. Once again, felt as though I was going a little faster than I actually was. Never mind, fun anyway (even the climbs!). That said, I think the Forerunner 405 lost its signal, because the route is shown on Connect as 5.8 miles and the 305 always recorded this one as 6 miles.
I never worry about times on this. The terrain is challenging. Hilly, muddy, wet, slippy, severe climbs and descents, tree routes, deer, cattle, sheep, walkers with aggressive/friendly/terrified dogs which shock/entertain/amuse Buffy en route, water stops (dog in river), etc, etc.
Garmin Connect Log
5.8m | 1:04:02 | 10:56 | 158bpm | Marathon Pace
Block 1 Week 5: Data
Activity Count: 10 Runs
Total Distance: 58.62 miles
Total Time: 9:39:32
Elevation Gain:4,930 ft
Average Pace: 9:53
Average Running Time: 1:00:10
Average Heart Rate: 153bpm
Calories: 7,119
Weight: 82.3kg
Body Fat: 18.6%