Building Capacity
The training program is moving right along... and this far, I have managed to maintain the discipline set out by my coach. Today was another 10k run. 10k is a daunting distance, but I know that I am building capacity, and will find my 5k run on December 2nd that much easier. I really pushed hard and finished 10k in 68.28.80, admittedly on FLAT terrain.
One week from now the race will be over. I'll need some new goals later.
Thanks for the encouragement and support thus far.
Increasing the Pace
Tuesday, November 14: Target 5k in under 35 minutes.
Bad weather outside put me on the treadmill again. I increased my base speed to about 5.5 mph, and realized near the end of my run that I would not make my target time. I increased the pace 400 metres before the finish to 6 mph and then to 7 mph for the final 200 metre sprint. Finishing time: 35.20. Not bad.
My goal is far enough off that I still have to work at it. The novelty of training is fading quickly and so my mind has turned to new preoccupations. Raising funds for The Salvation Army Christmas Appeal. If you want to sponsor my run, you can actually pay on-line by credit card and get an "instant" tax receipt.
www.santashuffle.comWednesday, November 15: Target 5k - Intervals. Running intervals involves running at a base speed and incorporating 1 minute sprints at a higher speed. If I am to reach my race target of running 5k in under 35 minutes, I really need to increase both my stamina and my base speed. Hopefully the intervals will help.
I initially set my base speed at 5.5 mph but on the second series had to lower (5.2 mph) it for fear of not being able to finish. Sprint speed for most of the intervals was 6.3 mph. I managed the final spint at 7 mph. Knowing it was the LAST one helped.
Thursday, November 16: An easy-paced 3k run.The weather is still not very cooperative and I had to run on the treadmill. I ran the entire 3k @ 5 mph. That used to be my top speed, and now comes easier.
Friday, November 17: A day of rest and recuperation for the muscles.Saturday, November 18 is scheduled for another stamina day (10k run / walk).
10k and Recovery
10k on a treadmill.My training schedule called for a 10k easy run / walk. I really wanted to run outside but the weather was not cooperative. I prepared my water bottle, my MP3 player, and my stop watch, and set out with a plan: SuRvIve!! I did. Running 3 minutes @ 5 mph and walking for 1.5 minutes @ 3.8 mph carried me through the first 63 minutes. Then I had to change stategy, running 3 and walking 2. 10k - 6.25 miles, in 82 minutes 20 seconds.
That's a long time to run... but I managed to find the mental toughness to stick to it. There were huge temptation moments when my mind screamed to abandon this folly. Having survived, I am committed to the 5k run in December. I'll finish, no matter what, and maybe make my target time.
More Training Results
Wednesday, November 8thScheduled training - 5k (sprinting 6 x 1 minute intervals)
It took me 36.30. I think I need to work on increasing my "base speed". Weather was terrible so I ran on the treadmill again.
Thursday, November 9thScheduled training - 3k (easy run).Weather was OK so I ran outside. It was fun to run the shorter distance, and although my training schedule indicated an "easy" run, I made exceptionally good time: 19.57.55
Friday, November 10th.
No scheduled run. This is time for the body to recuperate.Saturday will be a huge challenge. As a stamina builder I am supposed to run/walk 10k. Hopefully the weather will cooperate.
Training Results
Tuesday, November 7thScheduled training - 5k in target of less than 36 minutes.
Got home a little tired, and had to fight to get myself ready to run. I opted for the treadmill instead of running outside. I did NOT make my target time. It took me 36.20. When I started running a year ago, I found it so much easier to run on the treadmill than to run outside. These days, I always seem to be better outside.
Yesterday I discovered that the path we run on December 2nd on the top of Mount Royal starts with a descent from the Lookout. Guess how it ends? With a climb!.... Hmmm. I may need to revise my goal upward.... but then there is reason to keep training, right! I'm not there yet, and still have time to get this aging body ready.
I'm still looking for other runners to compete on December 2nd, or to join me for my training runs in Brossard.
Getting ready for the Shuffle
I will be running a 5k race (
http://www.santashuffle.com/) on December 2nd. My buddy and coach has set me up with a serious training schedule. I’m posting it for a number of reasons: to help myself commit to the discipline of training; to encourage others to train; and to allow you to function as my cheering section. Follow my progress, join me for a run, cheer me on, whatever. Earlier today I did my first 8k training (easy run + walk), and survived.
Mon., Nov.6 x x - Rest & Recovery Time
Tues., Nov. 7 - 5k <35 min
Wed., Nov. 8 - 5k Intervals - (6 x 1 min)
Thurs., Nov. 9 - 3k - Easy run
Fri., Nov. 10 - Rest & Recovery Time
Sat., Nov. 11 - 10k - Slow run / walk
Following another runner.
We who have run for our very lives to God have every reason to grab the promised hope with both hands and never let go. It's an unbreakable spiritual lifeline, reaching past all appearances right to the very presence of God where Jesus, running on ahead of us, has taken up his permanent post as high priest for us, in the order of Melchizedek. (Hebrews 6:18-20 The Message)
It seems easier to run and keep up the pace when we can set our eyes on the one running ahead of us. Jesus has run ahead. Keep your eyes on Him.
The truth about running!
"There have been times when I couldn't wait to run and times when I couldn't believe I had to run (as well as times when I simply refused to run). ..."
"And there have been runs I wished would never end and runs that seemed would never end. During the latter, I'd often toy with the idea of collapsing just so that I could get a ride back home."
"But even the longest runs end. Even the worst races are over eventually. The days and the miles and the races keep adding up. And before you know it... you are someone you never expected to be. You are a runner." (www.johnbingham.com)
True of physical and spiritual running.
