Week 2 – Berlin to Chicago training

After feeling really positive about my Week 1 training, I was really looking forward to Week 2. I know if I put all the training in, I’ll be able to reach my goals and maybe even more.

All this week I’ve tried to go for my runs around mid day – 1pm. I knew if I go any later, then there’s a chance I won’t go at all. Also I’ve decided to do all my long runs early mornings, so on saturday I went out at 6.30am.

So what was the plan for this week?

Monday – 21.05.2018 – 5 miles easy run

Tuesday – 22.05.2018 – Cross training

Wednesday – 23.05.2018 – Track training

Thursday – 24.05.2018 – 4 miles easy run

Friday – 25.05.2018 – Rest

Saturday – 26.05.2018 – 8 miles long run

Sunday – 27.05.2018 – Cross training or Rest

I knew at the beginning of the week that I will need to swap over my thursday – friday sessions. I had a doctor’s appointment with my plantar fasciitis. Got an X-ray appointment, so will see what they say next week. Hopefully nothing bad.

I still don’t really plan my exact running routes, so a few times this week I managed to get lost. But have to say still really enjoying the sessions.

Also just realised that my Garmin Fenix 5 is a really smart watch. I’ve added all my future training in the calendar, so on the day I just need to press Run – and it comes up with the correct traninig session. I don’t even need to check my watch during, i still do , just to make sure my pace is not too off.

21.05.2018 – Monday 

5 miles easy run

I’ve tried to run the same 5 mile route as I’ve done it a week ago. Not too sure why, but I felt good really good about it. probably because I had a great long run in the past saturday, or probably because I realised that my run/walk/run plan is the way forward.

Because last week I was circling around the pond a few times at the end, today I’ve decided to go for a slightly different way. Which meant I’ve ended up in a business park, and then next to a busy main road. went through stingy nettles, and other different plants, but other than this the run was enjoyable.

Probably went out a bit too fast, because the first km was 7.10mins, but managed to keep all of them well under 8 mins. So was pleased with it. Some of them was a bit longer, whilst others shorter, but this is totally due to waiting by traffic lights and zebra crossings.

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22.05.2018 – Tuesday

Cross training

I’ve decided they west way to cross train is to sit on my turbo and cycle for an hour.  I was already half way watching Spiderman Homecoming, so the second half went more quickly. I’m getting better with this cycling malarkey as well. I’m felling pretty confident that I won’t have many issues with my Ironman next year. It was a hard but good decision the defer from this year to next.

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23.05.2018 – Wednesday

Track training

If it Wednesday it only could mean one thing: Track training. To be honest I still find these the hardest. Because in my normal session I can easily ‘ jeff ‘ when I do track sessions I can’t do it all. I can easily ‘ jeff ‘ the warm up and cool down part, but not the important ‘ speed ‘ session part. otherwise it wouldn’t work. So today I had to do the below:

2 mile easy warm up

2x 1/2mile (800m)  repeats ( 2 mins recovery between )

1 mile easy cool down

As I said earlier we don’t have any proper tracks in Andover, I mean I haven’t found any. So I started my warm up with a good pace, 7.17mins/ km and 7.23mins/km. To me it’s a really good speed. Hopefully I’ll be able to keep this up for longer and longer distances.

I was a bit worried about the ‘ speed ‘ part, I didn’t really believe in myself that I’m capable to run 1/2 miles fast without stopping. but I just kept thinking about the end game, I can do anything for Half a mile, will have a 2mins break after, can sit in a cool bath after, it will all worth it at the end, the pain is temporary. So I really pushed myself in these speedy parts.

The first Half a mile (800m )  was going on and on and on, I really thought I never get to the end of it. To my surprise it took me 4.29 mins which is a 5.39mins/km pace, I really felt tired after this, but I knew I can’t give up this easily, so instead of sitting down to catch my breath for the 2mins break, I’ve decided to just walk it. I thought if I sit down I won’t get up again. Then I’ve found myself at the beginning of the second Half a mile speed session, I did feel a bit slower this time, but I still gave all I could. Second time I’ve got around in 4.46mins which is a 5.56mins/km pace. I was 17 seconds slower, but I’m still pleased with it. I really run as fast as I could, and this was all I had this day.

After this I had a 1 mile long cool down, and I really took this easy. I mean I didn’t have much speed left in me. But overall I felt good about this session. I know already that I will struggle with these more than with my long and steady runs. But also know it that I need these sessions to get better and much faster.

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Highlighted the 2x 1/2mile speedy parts

 

 

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Finally my charity t-shirt arrived.

 

24.05.2018 – Thursday

Rest day due to doctors appointment

25.05.2018 – Friday

4 miles easy run

Most days I only work part-time hours, 6am – 10am. But today was different, I had to stay in till 2pm due to a meeting. So my 1pm planned run was way out of the window.

By the time I got home it was 3pm but I know I had to change and get out to do my session.

To my total surprise this session felt really good. Not too sure why, I was totally knackered from work, walked just over 10000 steps already at work. But did have loads of energy for this run. I don’t really like running this late, because the school is just finished and loads of people were around. I like running when no-one is around, and noone sees me.

My pace for this session was 7.26mins/km. Went out a bit fast again, because the first km ended up being 7.02mins/km. but the 4th one turned out to be an 8.02mins/km. I need to try to be more consistent, otherwise I can burn out easier. It’s easier to be said then done, because my last km ended up being 7.05 , ohh dear me. But it feels great , that I do have in my the speed. Would be great to have a constant 7.05mins/kms, but I’m not there yet.

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26.05.2018 – Saturday

8 miles long run

Saturday could mean only one thing, Long run time 🙂 This week I had to run 8 miles, I woke up at 6am, ate my porridge and I was out on the door by 6.30am. I knew that I need to go out early otherwise I won’t do it later on.

Have to say the whole run went pretty well. My pace was really consistent, 7.33 – 7.23 – 7.27 – 7.21 ect.

When I got back to the town centre my planned route was cordoned off, loads of police car and ambulance. Tried to go through the little park next to it, but police tape was everywhere. I knew something serious had to happen. It turned out that they found a body in the river. This threw me off a bit, but then I thought I’ll run for that lady, because she can’t do anything anymore.  Poor her.

Seen loads of runners, walkers and dog walkers. To my surprise everyone was really friendly and said “Hi” to me.

I haven’t taken any water with me, but took a few gels, and decided to consume them after every 2.5miles, not too sure if they worked or not. But when I ate them I felt I got more energy.

My slowest km was done in 8.05 mins, but this was the one when I bumped into the police. But to my biggest surprise my 12th km was completed in 6.40mins. I really don’t have any idea how I managed to do this fast, i had a few kms just above 7mins, but this one turned out to be way below 7mins. Hopefully one day my normal pace will be in and around the 6mins mark. But till then I’ll work extra hard.

I’ve finished this session with a 7.28mins/km pace.

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If you look through all sessions this week I was able to stay in the 7.20-7.30mins marks. Onwards and upwards from this, I’m already looking forward to Week 3 🙂

Love,

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