Training – part two

Started back on the training yesterday with a slow run out around to Balaena Bay from Queen’s Wharf then back via the hill and Oriental Bay. Took around 45 minutes with a friend from work to cover the 8km. Went out alone today and ran a slow five minutes followed by a quick 10, repeated, then finished with another slow five. All in all running for 35 minutes, covering slightly over 7km.

The waterfront route that I usually run has a few leftover kilometre markers so I was able to time a kilometre today at the faster pace. On the way out and back I ran it about 4:20. Translated using the McMillan running calculator makes that pretty much a 1:30 400m. I’ll use that as the basis for some of the speed training I’m doing in the weeks ahead.

For the training I’m basing it on the Runners World programme, starting at week 4 of the intermediate programme. Expect I’ll be running slightly more than the distances in the programme but will stick to the overall shape.

Blue sky

Blue sky seen for a brief moment while I headed out to Oriental Bay again. Pretty much a re-run of Monday’s jog to Grass St and back. I may be imagining things but it feels like I overtake more than I’m overtaken. That feels good.

Should also note that I’m feeling good despite not stretching anymore; going on the theory that as long as I start slowly and warm up my muscles will stretch to the right amount just through running. Running’s what I want them to do after all, and it’s not like I’m trying to be some kind of contortionist. I’ll probably come back to this at some point when I’ve had more of a chance to read and think about barefoot running.

Today’s run: 5.5 km, 25 mins

Up tempo

Five minutes warm-up, then stretch. Ten minutes jogging followed by 20 minutes up tempo. Five minutes jogging, very slowly.

Not sure I’ve mastered the meaning of up tempo – I just set off as fast as I thought I could run for 20 minutes. The training guide ranks it as the middle pace (jogging, steady, up tempo, hard, sprints) and defines it as ‘conscious of your breathing and difficult to talk’. I was on my own so I wasn’t trying to talk but think I’d have had a hard time. Maybe ‘breathing laboured and impossible to hold conversation’ (hard) is more appropriate.

Today’s run: 40 mins, 8km

Training

Today’s the start of training for the half-marathon in June. I was pretty confused by the various bits of terminology on the training schedule – today is a jogging day, tomorrow it’s up tempo, and later in the week it’s steady. Fortunately the PDF version linked at the bottom of the page has the full key.

It’s cold and miserable in town today but I set out for the 20 minute run wrapped up warm and ready to get on with the training. Twenty minutes didn’t seem quite enough so I thought I’d start with 5 minutes warm-up, then stretching, then the actual run. All went well. Finished the warm-up just this side of Te Papa, stretched a bit, then headed out to Oriental Bay and around nearly as far as Point Jerningham before turning back. Running slow, as instructed, until the southerly brought the rain in and I had to pick up the pace and kept running well past the 20 minute mark. Probably running for 30 minutes all up, including the warm-up.

Today’s run: 30 mins, 5.5km