I've decided to bring my weekly running updates back to my main blog... running is a massive part of my life, and reflecting on it on a Saturday morning is something i just love to do. Also I've had a particularly good week's running this week, despite missing my Park Run PB by one second today!
I track most of my runs with my Garmin, which uploads automatically to Garmin Connect, and I also upload my walking/ running totals via my alt account (
Weekly running summary: WB 21/01/19
Total KM this week: 18K (w/out warm ups!)
No. of runs: classic 3: long (ish), intervals, 5K race.
Tuesday's Run - 8K slow 'long' run around the river in Hereford.
It may look like 'nothing remarkable', but this was a 'historic run'... it is the first ever run I have EVER done where I've deliberately aimed to keep my heart rate low... it never went above 150BPM....
The reason for this being that i discovered spin classes this week, and I did a couple of brutal spin sessions on Monday and Wednesday where my HR most definitely DID go above 150!
Thursday's Run: 5Ks of intervals on the treadmill.
Not a lot to say about this... I deliberately brought my resting pace down to 10KPH from 11KPH to try and make the intervals more distinct. The 800 metre 15KPH pace was hard.
I wonder if I'll ever get this pace back. When I was proper into running in my late 30s I used to go to the gym after a week of work and bash out 10Ks on the treadmill - I'd always end up at 15KPH and run the whole thing in around 42 minutes... as in every week! I think my 5K treadmill pace was just 15KPH + for the whole thing.... unless I'm mis-remembering?!? Something I'll look up when I'm in an idle mood.
Saturday's Run: 5K park run...
I was well up for this today... bit annoyed that I missed my PB by 1 second, especially since my previous PB is only where it is because on that particular day we started several metres forwards of where we should have started from! Still, 4th in my age category, age grade 63.13%, round about where I usually am.
Good turnout with almost 300 people.
I'd planned to run the last 800M fast (it's downhill from that point) and I jokingly said to a guy I'd just caught up with at the 1K to go point 'sub 4minutes to the end then?" - his reply" 'that's the plan" - and fair play to him, he dragged me to end, at that pace! I couldn't have done it without him!
Great run... I actually feel quite fresh now, so maybe I should've gone out harder? Or maybe not... the pace chart above is a 'nice' way for me to run 5Ks... start off easy for the first 1.5Ks, honestly I feel like I'm dragging my feet and can actually chat to people at that pace, then ramp it up a little, and then just sprint for the last K... that last KM was hard though.
Final thoughts....
I've just had a great week's running, everything went to plan, no niggles, and two circuit sessions followed by 40 mins of fairly brutal spin, and four yoga sessions.
Now it's time to chilax! I might treat myself to another coffee and few pints laters.
My weekly running posts defo belong here!