Weeklyish Running Update... wind adjusted!

It's bee a cold and windy week, and it was mainly thanks to the wind that I opted for two treadmill runs out of three this week, on Tuesday and Thursday.

Sunday wasn't too bad wind wise and it's the group run which helps with moral, rather than going out solo and spending half the route battling the wind with the cold in your face and, worse, your chest!

This weeks three runs:

Run 1 - 5K struggle treadmill
Run 2 - OK treadmill intervals
Run 3 - 10K Group actual run run!

Tuesday - 5K treadmill

I found this tough...

So tough in fact I slowed down to walking pace for a couple of minutes at KM 3 and then called it a day around 4.5Ks.

I say 5Ks though as I did 10 mins to warm up on the cross trainer first, and then 400M at the same pace I ran at.

I don't know why the map has put me all over the place, it really was just cross trainer and then treadmill!

I only managed 11.5KPH for the duration, which I was disappointed with as I had been hoping for 12, but that was with a 1 degree incline, I think this is a case of going back to go forwards after a good week last week, that's just how it is sometimes!

Thursday - O.K intervals

I had a better time today... I did my 10 mins on the cross trainer to warm up and then 1K at 11.5KPH, then I did alternating walking for 100-150 metres interspersed with 5 400 metre intervals, the first two were really warm ups:

1. 12.5 TO 13 KPH
2. 13-13.5 KPH
3. 13.5 to 14 KPH
4. 14 KPH
5. 14 KPH

When I got to 14KPH I felt OK, I didn't want to push it too much further.

Even though I was faster than this outside the previous week, I really only had been aiming for the above pace, which I'm quite happy with.

Also I think now it's clear that my outside pace is WITH wind assistance, I thought that had been unrealistically fast the previous week!

This felt OK - I put 3/10 for effort on my Garmin, I'd wanted a relatively easy session, not THAT easy, I mean I was puffing, but I didn't feel anywhere near 'done' after!

Interesting how Strava inverted the pace for the static treadmill - the lower the peak the faster the pace above! I guess it sort of makes sense for a static run!

10K Long Run...

I just couldn't be arsed to get up in time for the group run's 8.00 start so I went out solo at around 9.30....

Thankfully it wasn't that windy, and what wind there was was winding on the way out so that was the right way around.

I took it nice and easy, taking a leaf out of @steevc's book and keeping my heart rate low by taking four short walking breaks (only 50 metres) - one half way and then three more at the top of the three hills on the return leg - you can see that it's mainly downhill on the way there and then uphill on the way back from the profile.

I made a point of getting around 80-90% of the way up the hills first then resting towards the top for heart rate lowering purposes.

I wasn't about to let myself off the hills!

Running - this week's final thoughts next week's plans

A tough week to start, but getting better.

It's another cold one next week so I might do another two treadmill sessions again, it's easy to have a sauna and steam after which is nice!

I'm also thinking of maybe jacking in the long run and doing a walk on Sunday instead...

And then three shorter runs in the week maybe...

I'll see how it goes, I don't really need the stamina a long run gives me TBH, I think a walk would do just as well.