This week’s training was just slightly harder than last week. On my Tuesday interval run I decided to give it a try on the treadmill instead of the road. I liked it enough I’ll probably continue to use the treadmill when the running intervals are at least five minutes long. My workout breakdown for the week is as follows:
Monday: 38 minute run. 3.45 miles at 11:01 pace.
Tuesday: Rest day (but still did some walking).
Wednesday: 26 minute interval run. 12 minute fast run/2 minute walk/12 minute fast run on a treadmill.
Thursday: 28 minute interval run. 5 minute slow run/1 minute fast run followed by 2 minutes of walking (x6)/5 minute slow run for a distance of 2.43 miles at 11:32 overall average pace.
Friday: Rest day (still did some walking).
Saturday: 65 minute run. 5.92 miles at 10:58 pace.
Sunday: Strength training & stretching.
The Saturday long run was supposed to be sixty minutes. I like to run in loops where I never or seldom take the same path more than once and I like to finish in the same location as I started. When you do that, you’re not always going to finish with the exact duration planned. I look at my duration goal as my minimum instead of a maximum duration.
I ran a little faster this week too. Not that I was trying to run faster–it just happens.
A few tunes I listened to while on my runs this week:
Juicy Wiggle – Redfoo
Sugar – Robin Schulz
Lean On (Tiesto & MOTi Remix) – Major Laser
C’mon (Catch ‘Em by Surprise) – Tiesto & Diplo
Born This Way (Bimbo Jones Club Remix) – Lady GaGa
Time to wrap up this introduction now. Since that 10K race in 2013 I’ve finished four 5K races and six 10K’s. I’ve got one more 10K race scheduled for the end of February and that will be it until the half marathon at the end of April.
Broad Street Ramble October 31, 2015
I’ve made slow but steady progress since 2013. I ran the Broad Street Ramble 10K at the end of October 2015 and finished the race with a time of 01:04:44. That’s over 11 minutes faster than 2013! My last 5K was almost a year ago and I finished it with a time of 31:10. I feel like I can get that under 30 minutes now.
The upcoming 10K is an event I’ve never ran before. Since my focus is on training for the upcoming half marathon I don’t expect to hit a new personal record (PR) at this one.
I’ll probably never get back to my 10K finish times in the 44-55 minute range from twenty years ago. I’m Ok with that. I do hope to break the 60 minute mark sometime during the Fall 2016 running season though. That’s my goal anyway and time will tell if I can do it.
- 300 Miles Logged
After today’s run I’ve logged enough miles to retire another pair of shoes. While I could probably stretch this out another 25-50 miles but I’ve found with the Nike Free 4.0 and 5.0 shoes and my body build logging 300 hundred miles is plenty.
In an earlier post I mentioned you should keep a diary of your workouts. If you alternate between two pairs of shoes like I do, then you should also keep track of the miles logged on each pair. I have my shoe replacements spaced out so I need to replace a pair every four to six months. Your mileage may vary. If you have a lighter body build and wear shoes with a fair amount of cushion and or motion control you may be able to get 400 miles (maybe more) from each pair of running shoes.
I have never been a fan of Nike running shoes until I tried the Nike Free shoes. The shoes are as close to running barefoot as you can get while still wearing a conventional shoe. I realize they’re not for everyone and they do take some getting used to wearing. If you decide to try a pair start out by running no more than a mile in them and then extend the distance over the course of several weeks.
The shoe experts will tell you this isn’t the shoe for me, however, I’ve worn out three pairs and have over 150 miles on a fourth pair and I think they are great. Since changing to Nike Free I have been injury free. The 5.0 version have slightly more cushion than the 4.0 version. I do fine with the 4.0 shoes but I’ll most likely wear the 5.0 shoes during the half marathon in April.