100 km in a month.

I’m not good at following a plan. Anyway I’m not giving up, and chaotic as it is, this is my training week-and-a-half:

Monday: Transitional run, 5 easy km, because I didn’t want two long runs in a row. Monday is my long run day from this week.

Wednesday: Tempo run. Sort of average attempt at keeping 5:00/Km.

I canceled Fartlek Friday, had to work all weekend.

Monday: Very nice long run. I aimed for 12km, but ran 14, and at decent pace.

Wednesday: Supposed to be a tempo run, but I ran 5km to work and 5km home again. Too slow for a tempo run anyway.

And I’ve hit 100km’s this month which is a new record by about 22km’s.

http://runkeeper.com/user/etyrmi/activity/128333443

http://runkeeper.com/user/etyrmi/activity/128099527

http://runkeeper.com/user/etyrmi/activity/128100845

http://runkeeper.com/user/etyrmi/activity/128100104

Planning

OK I should have tried this before. Seems like having a training plan lets you get the most out of running. Great trip today, and after just two sessions of intervals it feels easier to go fast. he week started badly with a tempo run well below tempo, then an interval session with heavy legs (both runs with a backpack, I should add). And then a great 10k today. I had a good deal of extra energy at the end, and it just felt light and good. I’m heading towards the best running month ever, and I haven’t even worked that hard for it. Planning can be a good thing.

Also, according to coach Jay Johnson’s lecture (mentioned in an earlier post), it’s good not to drop too low in tempo, as that changes your efficiency. I can really feel that when I’m running. It’s also by his recommendation, and that of a team of Norwegian scientists at NTNU, that I stick to the 1km (or approx. 4min) intervals. 800 meters can be good too, but doesn’t improve results as much.

http://runkeeper.com/user/etyrmi/activity/126152534

http://runkeeper.com/user/etyrmi/activity/125759856

http://runkeeper.com/user/etyrmi/activity/125215689

Weekend warrior

What was I thinking when I made this schedule? I put the long run in the weekend! As a musician that is the most busy time of the week. A rehersal went over the time today, and I had to abort my long run after only 8km. I’m going to have to move it to monday (also known as the musician’s sunday). But what about my all-important alliterations? Will it work? Mileage Monday works, but for now I’ll set the schedule first, then put in the catchy names. Or just draw a boring scedule. Anyway nice run among lots of tourists. Beautiful day. I might update with some pics.

http://runkeeper.com/user/etyrmi/activity/124596850

Update:

Intervals

1: 04:28
2: 04:31
3: 04:40
4: 04:40

1 km laps, active rest. Goal was 04:30. Felt like it wasn’t hard enough, but when I look at the times, I think I set the right tempo. Might move it to 04:35 if I can’t keep the speed on the last two laps.

It’s definitely more fun to run faster than I usually do. And I’m glad I’ve started to take rest days seriously. It means I can run a bit faster without worrying.

http://runkeeper.com/user/etyrmi/activity/124235366

Fartlek Friday, anyone?

Sometimes it’s great to have a running blog. Yesterday I read my old posts, and saw one post where I happily stated I could take an easy run every day, and one post asking why I wasn’t getting any better? Then I googled around a bit, and found this video:

The title says it all. Of course I learned again what I’ve always known and never really practised: There is a perfect time to go for the next run. And now I have a catchy graph to picture in my mind, while I’m making a training schedule. I always get so fired up every time I run, that I inevitably go for a run the next day. And the next. And the next. And then I rest for a week or more. What would coach Jay Johnson say? No, no! So I read up a bit on training schedules and I’ve made my own, which is like this.

Tempo Tuesday. (Comfortable distance, MUST be run at race tempo.)

Tough Thursday. Intervals. Four times 1km, at 90% of max pulse, active rest.

Satisfying Saturday. The longer the better.

And the rest is rest. Hopefully this will get me in shape. I think this concludes my endeavours to adapt to minimal shoes. From now on it’s a little bit more about progress and results.

I started today with a big success. My race tempo is 05:00/km and after 5km averaged at 05:01! The trick is to learn to know and love this tempo as “my” tempo.

Comments on how to build a better training schedule are welcome!

http://runkeeper.com/user/etyrmi/activity/123769574

Progress?

Am I getting better? Not really, according to my times. I’m getting more and more comfortable, while running more and more. But my 10k is still at 52 minutes. Maybe it’s time to step it up a bit when it comes to speed. Or at least get more systematic. In the meantime, here are some photos from my last couple of runs.

Looking for some wilderness @ Kastellet.

I’m five meters from the road, but at least I can pretend I’m running in the forest.

http://runkeeper.com/user/etyrmi/activity/123041670

http://runkeeper.com/user/etyrmi/activity/123033899

Evening by the cruise ship harbour.

My camera phone is not the best, but I really enjoyed the view this evening.

http://runkeeper.com/user/etyrmi/activity/122215031

Congratulations!

Runkeeper congratulates me with a new record! 1 km in 4 seconds! The real record however, was “farthest distance ran before the GPS finds its location.” Unfortunately.

The good news is I can now go for a (short) run every day without injuring myself. It’s taken me over a year to get here. Until now I’ve always taken a full day’s restitution between runs, or paid the price in sore legs. This makes things easier. And I feel more and more secure in the minimal shoes. I am a little sorry that I didn’t run barefoot more this summer when I had the chance.

Also I’ve started playing with intervals again. My system is to jog along at a comfortable pace. Whenever I feel like it, i run fast for about 30 seconds. And then back to the slow tempo. My slow tempo is at about 5:30/km and the fast is at about 3:00/km. This is a lot faster than I can run a km, but still feels comfortable, and more important: Fun.

I am going to alternate with some longer intervals, ideally a km at about 4:00 min/km. But I’m not there yet. Anyway my ideal half marathon race pace is at about 5:00 at this point.

http://runkeeper.com/user/etyrmi/activity/122074933

http://runkeeper.com/user/etyrmi/activity/121738805