10k Race Training Week 3

Please Help Me To Raise Some Money For BLISS

Monday
I have read quite a lot of articles on the internet about running faster so I thought I would give one of the ideas a go, there is a road where I live called The Walk it is on a fairly steep hill so I had a go at hill sprints.

To do hill sprints as the name suggests you run up the hill as fast as you can. Then you can ether jog back or walk back down and repeat this as many times as you can.

I had a nice steady run down there from my house and then proceeded to sprint up the hill, the first couple of times felt fairly easy and I managed to do two more before carrying on with my 3.5 mile run.

It was not all running though there was 3 or 4 times when I had to walk who can blame me, I can only see this making me a better runner.

The sprints must have taken it out of me I was falling asleep while watching the tele so I was in bed for 9 o’clock and slept till 6:30.

Tuesday
Today is a cross training day where you do anything but running sometimes called active rest, you do these other activities at a nice steady pace, I chose to go to the gym and ride a bike for a change.

I think the next time I do this I will take a cushion there where certain parts that were hurting more than others, I mentioned in another post about steady cardio and how I keep my heart rate at 101 beats per minute.

I set the difficulty level to 4 and keeping the speed around 70 rpm this was ideal for keeping my heart at plus or minus 5 of my desires heart rate.

When I got off the bike after 40 minutes I could hardly move my legs they were aching in places they don’t normally get sore, a short walk round the gym sorted that out.

Wednesday
I had a session with a personal trainer today, the whole session lasted two hours and he has put me right on a few things.

I mentioned that I would like to run the 10k in under an hour he has told me with my current fitness level this would not be possible.

We did a tempo run this is running just slightly faster than your comfort level you should be able to talk but only getting out 3 or 4 words out at a time, he has told me that this type of run should normally take between 20 and 30 minutes over a two-mile run.

If you feel you are getting out of breath you are running too fast you should slow down for a while till you get your breath back.

It was great to be able to talk to someone who knows what he is talking about. While following the programme that I got off the internet I felt it was not taking me in the right direction and only training me to be able to run the distance.
James is a great guy if you need help to get fitter, lose weight or improve your speed his contact details can be found on his site  http://www.getactivefitnesscoaching.co.uk

Friday
Got up just before 6 to have my breakfast before my run at the recommendation of my personal trainer, this meant I could not go out for my run till 8, It actually came in quite handy as I managed to get some practise in on my guitar while waiting to go.

Up to now I have been getting up and having a cup of coffee and doing my warm-up exercises then setting off and I have been fine. It’s not only James that says you should eat before a run there are lots of articles on the internet that tell you to do this especially before a long run.

Today was a 4 mile run done at a steady pace, I started at the pace I intended to maintain for the duration of the run, it felt a bit slow but that was the whole idea of the run not to get out of breath, the breathing was fine it was my legs that where feeling a bit like lumps of lead.

I kept going and managed to complete the run in 48 minutes for the last mile I tried to pick up the pace it was alright on the flat bits but even the slightest slope took its toll.

I was using the Mapmyrun app again and when I heard it tell me I had done my 4 miles I felt that I could run some more especially at that pace.

Saturday
Parkrun day my legs felt better than yesterday, I was supposed to do this as a tempo run I don’t know if I did it right but I did fell as if I was keeping a good pace and it felt faster than normal.

The weather looked fine here at home but when I got close to Locke Park there was a bit of drizzle I thought of turning round and going to the gym, people have told me that they like running in the rain, I don’t know if I would set off in the rain but if you are not near home when it starts you don’t have a lot of choice.

I will have to run in Blackpool if it rains I can’t see them giving your registration fee back just because the weather isn’t to your liking.

I am still improving in the Parkruns my PB is now 37 minutes, the last lap still takes its toll though at one point going up the hills I thought if I bent forward anymore I would be crawling. From what I have been told you are supposed to stay upright when running up hills, I had to keep telling myself to straighten up.

The total distance ran this week 12.6 miles.

Don’t forget I am running to raise money for Bliss.
If you wish to donate please click here, if you can’t give anything then please click on of the share links, this will be a big help THANK YOU.