10 Mile Race Training Week 2

Monday

The week starts with a 45 minute run, my instructions for today’s run were 14 minutes running a steady pace and walking for 1 minute.

My legs where a bit heavy for the first mile but eased off as I got into my stride. The strong cold wind took some of the fun out of today’s run, the total distance covered was 3.7 miles.

My split times: –
1st 11.6
2nd 12.35
3rd 12.26

Tuesday

Today’s run was a tempo run, it was slightly different from tempo runs I had done before, my instructions were to run at a moderate pace for 10 minutes and recover at a jog for 3 minutes and repeat this giving me a running time of 26 minutes.

I enjoyed running at the faster pace and noticed that my legs did not feel as heavy as they do when I am running at endurance pace, I would like to be able to run at that pace all the time.

The weather was better for running today, I have been really lucky with the weather since started running, there has not been a day when I have looked out and thought I am not running in that.

Total distance ran today 2.4 miles.

My split times: –
1st 10.07
2nd 10.50

Wednesday

No running today instead it was a 20 minute strength and conditioning, I had never heard of most of these exercises and when watching them on the video, I did not think they would be of any use but they got my heart rate up and a bit of a sweat going.

Here is a list of the exercises how many are you aware of, Caterpillar Walk, Cat Stretches, Scorpion, Prone Knee To Elbow, Squat, A-walk with hands above head, Monster Walk, Aleknas, Skip for 1 minute (without a rope) Squat Jumps and Skip again.

Thursday

This has been the hardest session I have done so far, the task today was to run uphill for five minutes and repeat 3 times, as you can see from my split times I really attacked it the first time, by the time I got to the turnaround point I was breathing heavier than at any time during my training.

On the second attempt I kept my breathing at a manageable level, my pace on the third attempt felt good. I think I should have ran the other two at this pace but the instructions where to run uphill hard 3 times.

My split times: –
1st 9.44
2nd 11.59
3rd 11.39

Friday

Steady cardio day just a 20 minute bike ride at the gym plus abs and core exercises.

Saturday

Parkrun, I had a good run today the first time up the hills I got behind a group they were running slowly and I was tempted to go past them, I decided to stay where I was and let them pace me up the hills and see if I managed the hills better on the third lap.

It worked because I still felt like I had a lot left and was able to pick up the pace on the run into the finish, unlike last week where I could hardly breath when I reached the top and it took me quite a long time to get my breath back but I still managed a sprint to the finish.

My split times: –
1st 10:37
2nd 11.07
3rd 10.55

Parkrun result new PB 33.48 came in 183 out 214 runners.