Mile Repeats

What the hell?! My running mojo has come back with a bang this week! For the third day in a row, I got a run in… well, three runs to be exact.

Ok, so they were only three one mile runs on the treadmill, but the breaks between them were short and each mile was run in full without walk breaks.

So what possessed me to run mile repeats on the treadmill this evening? Well, as part of the Virtual Running UK Race Series, we have been doing 1 mile races every month. Usually, I just take a mile from a longer run but, since I’m trying to improve my pace anyway, I thought it would be fun to do some  miles on their own.

The results:
Mile 1 – 10:03
Mile 2 – 09:50
Mile 3 – 09:36

OK, so I know I wouldn’t be able to maintain that type of pace on a longer run, or even when running outside (not yet anyway), but it was fun anyway and hopefully it will help with my general pace in the weeks to come.

How’s your training going? Do you run repeats of shorter distances to help improve your speed? Please share your thought in the comments.

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Just Because

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I got an extra run in today just because… I’m not sure why, but I kind of just felt like it.

I was going to run outside, but unfortunately the Garmin isn’t working very well. I thought it had died completely until I rubbed the contact points with an eraser and it jumped back to life! But it’s still not charging properly, so I ran on the treadmill instead.

It was a bit of a challenge after yesterday’s run. The old legs were pretty tired but still managed to get me to 5K in 32:02, so another good improvement.

Also, I’ve decided to do a Virtual Running UK 100 Mile Challenge this month. The idea is that the first person who gets to 100 miles will win a free medal. I know I won’t be first, and as I’m supplying the medal it would be a bit wrong to win it, but it will be fun to have a bit more of a goal this month.

If you want to join the challenge, just click the link above to get started. It’s totally free and anyone can join.

How’s your running going this weekend? Are you taking part in any on-line challenges to keep your running on track? Please share your thoughts in the comments.

 

First of the Month

keep-calm-and-get-faster-quote-cdToday is that start of a whole new month and I’m feeling pretty good about this running lark. OK, so I didn’t manage to run as much as I’d planned in September, but I did managed at least one run a week, so that’s something of a routine, right?

And I even managed to achieve September’s goal of running 5K in under 35 minutes, with a nice 34:01 on the treadmill last weekend.

So, this month I need to up my game a little bit more. Knowing how hard I’m finding it to get back into a routine, I’ve decided to just add one more run per week. I’m already running every weekend, so I reckon it wouldn’t be too hard to make sure I run on Wednesdays too.

I’m still aiming for my sub-30 5K, but as I’ve not managed to run as much as I would have liked, I’m going to start upping the distance on the weekend run by half a mile each time to try to build up my stamina. Also, it will help to push myself a bit harder as running on the treadmill is a lot easier than running outside.

I started off this morning as planned, with a 3.5 mile run using a 7:1 run/walk ratio, resulting in a time of 36:14. I also noted that my time at 5K was around 32:23, so it was good to see a big improvement there too.

How’s your training going? What are your running/training plans for October? Please share your thoughts in the comments.

 

Running For Fun

It’s so nice not having a race to train for at the moment. OK, so I still have a goal and a plan to reach it, but the pressure is off and, strangely, my lack of upcoming races is giving me the motivation to get off my backside and run!

Under normal circumstances (i.e. having a race to train for) I would feel guilty about running on the treadmill instead of going outside, but not today. Today I was supposed to have a 5K run outside, but I didn’t feel like it, so I ran inside instead.

My goal was to run 5K in under 35 minutes, so I upped my ratio to 5:1, keeping the pace nice and slow. It felt good and I could have done more and could probably have gone faster, but I knew I would pay for it later. So I stuck to the plan and finished on pace at 34:46.

How’s your training going? Are you running for fun or working towards your next race? Please share your thoughts in the comments.

 

Easy Means Easy

I had to adjust the training plan this week due to a social event at work, so I ran this evening instead of yesterday. It should have been an outdoors run but I wanted to eat first and then it got dark, so I opted for the treadmill instead – a bit of a cop out, I know, but at least it was still a run.

In this phase of the plan, the idea is to run easy to make sure that I have enough time to recover before the next one. I still aim to do a bit better each time, whether it’s reducing the ratio or improving the average pace, but ultimately I need to make sure that I can run every third day.

The aim for tonight was run 3:1 ratios and to try to hit something around the 36 minute mark. That would be a huge improvement on my last run, but with the treadmill it’s much easier. Apart form the fact that there’s no wind, hills or obstacles in the way, the fact that the machine controls the pace makes it much easier to keep things nice and even.

In the end, I completed the run in 35:50 and felt pretty good afterwards. Of course, the next run will be tougher as it will be outside, but it’s still good to get it done.

How’s your training going? Do you keep your ‘easy runs’ easy or are you tempted to push harder each time? Please share your thoughts in the comments.

A Sporty Sunday

After a couple of days rest, the old calf was feeling much better this morning, so I headed to the seafront for  a nice easy 5K

The temperature had dropped a bit over night and it felt lovely and cool when I set off. My aim was to run/walk 5K in something between 35 and 37 minutes, using a 3:1 ratio.

This worked well for the first couple of kilometres, but as the temperature warmed up, I found that I was starting to struggle. Not to be put off though, I reminded myself that this was supposed to be an ‘easy’ run, and dropped the ratio as and when I felt like it.

Not worrying too much about pace, I started to settle in to the run and enjoyed watching the activity on the seafront. The Brighton and Hove Triathlon was taking place this weekend, so it was inspiring to see some of the triathletes running past as I plodded my way along the promenade.

I completed my 5K in 36:45, which was just within my target time, so I was happy with that and enjoyed the cool down walk back along the prom and home again in time to watch The Great North Run from the comfort of my couch.

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Then, to top off this Sporting Sunday, today is the first weekend of the new NFL season. The Giants (my favourite team) don’t play until 9:25pm, so I’ll probably watch The Bengals (my second favourites) at 6:00pm and catch up with the rest tomorrow.

How’s your weekend going? Did you get a run in today? What’s your favourite spectator sport? Please share your thoughts in the comments.

If In Doubt…

Today was supposed to be a run day, but the niggle I picked up on Sunday is still there. Much as I wanted to get running this evening after work, I figured that it wasn’t worth risking it. I’d rather wait a few more days than take the chance of doing some real damage.

At the same time though, I didn’t want to set myself back before I’d even started, so I decided to do a session on the exercise bike instead. It was pretty much the same session as yesterday, using the C25K app, taking it easy on the ‘walk’ sections and pushing harder for the ‘run’ sections.

As with yesterday’s workout, it had no impact whatsoever on the calf strain and I felt pretty good when I’d finished. I even managed to get my heart rate a bit higher than yesterday, so that’s got to be a good sign.

According to my Training Peaks stats, even though the workout is improving my general fitness levels, it doesn’t have the same benefits as a run would have. So, going forward, the rule is that if I have to miss a run, I’ll do two sessions on the exercise bike instead to keep things ticking over.

How’s your training going? What do you do if you are unable to run? Do you skip the session or do something different instead? Please share your thoughts in the comments.

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