8-14 January 2018
Monday – workout #4
10x 0.35 mile at approx. ½ min slower than 1 mile goal race pace* with 2¼ min walking recoveries
1 ¼ laps around two recreational football pitches.
I felt early on that I was not matching my 1 mile goal race pace by the half way mark of each rep.
I adjusted my expectations and kept working hard.
I finished each rep strong but the extra distance played on my mind.
I used the mantras “stay strong” and “keep your form” to remain positive.
Wednesday – workout #5
3x (3x approx. 20 sec hill sprints at faster than 1 mile goal race pace* with 40 sec jogging recoveries downhill) with approx. 2 min standing recoveries between sets
My first 2018 workout with my work running group saw me running Kenyan Hills.
My new Vibrams felt slippery on the stony gradient. So I switched to grass.
I stayed strong, using my arms to propel my way to the end of the straight at the top of the hill.
A fellow runner, a young 400m athlete from the local club, training on the same stretch reminded me of the power and form I needed.
I kept a little in reserve, unsure of the effect of an extra workout in the week.
Thursday – workout #6
11x 0.25-0.3 mile at approx. ¼ min slower to ¼ min faster than 1 mile goal race pace* with 1-1½ min jogging recoveries
Again I led my running club from the start as I navigated through the twisty path along the perimeter of a pond.
Despite the dark and sharp turns I soon knew my way.
I stayed fast along the last curve until I could jog.
I didn’t look around until rep nine when I had to pick up the pace to finish ahead of a fellow fast runner.
I had proved my speed and didn’t worry about him passing me the last two reps. I was pleased to stay within my pace range. I shook his hand in appreciation of his indirect support.
Saturday – workout #7
5x ½ mile at approx. ½ – ¾ min slower than 1 mile goal race* with 2 min walking/standing recoveries
My relatively straight route on the grass along a stretch of my local river walk felt long. Then I headed back the other way.
I couldn’t help but slow the last half of the distance for the first two reps.
I better managed my fast start the next two reps.
I kept telling myself “no pain, no gain”.
My final rep was hard.
I embraced the gut-busting effort and tried to control my breathing.
My week also included 2 rest days (Tuesday and Sunday) and 1 day of recovery running (Friday) amounting to 5 km.
Although I didn’t suffer much calf and quad ache throughout the week, I felt slight pain half way up my right fibula, requiring rest.
I accumulated 9.65 miles (51 mins and 14 secs) between 4:29 – 5:50 min per mile pace. My maximum heart rate recorded was 190 bpm.
* 1 mile goal race pace is 5:00 per mile.
Grounded Runner Coaching 