rmc28: Rachel smiling against background of trees, with newly-cut short hair (Default)
[personal profile] rmc28
I managed to get up and out fairly promptly today and it was an ok run, but I was a bit disappointed afterward to find that I was only marginally faster than on my long run on Saturday.

The good thing is that I no longer feel as though 1 minute is a terribly long time to run, so I should be able to move up to 2m:1m next week, and week 5 of my return-to-running plan.   Here's it is, for future reference:

Week 5: 30 min at 2m:1m.  30 min at 2m:1m.  5k weekend run at 1m:1m
Week 6: 30 min at 2m:1m.  30 min at 2m:1m.  15k weekend run at 1m:1m
Week 7: 30 min at 2.5m:1m.  30 min at 2.5m:1m.  5k weekend run at 1m:1m
Week 8: 30 min at 2.5m:1m.  30 min at 2.5m:1m.  18k weekend run at 1m:1m
Week 9: 30 min at 2.5m:1m.  30 min at 2.5m:1m.  5k weekend run at 1m:1m
Week 10: 30 min at 2.5m:1m.  30 min at 2.5m:1m.  20k weekend run at 1m:1m
Week 11: 30 min at 2.5m:1m.  30 min at 2.5m:1m.  5k weekend run at 1m:1m
Week 12: 30 min at 3m:1m.  30 min at 3m:1m.  10k weekend run at 1m:1m

Week 12 is about where I was before breaking the toe. 

I'm conscious that I haven't actually managed two consecutive weeks of running 3 times since I broke the toe.  Just managing that this week will be its own special achievement.
rmc28: Rachel smiling against background of trees, with newly-cut short hair (Default)
[personal profile] rmc28
So, another two-week running gap, for boring reasons of ill-health and/or children.  Yesterday I got as far as bringing my gear to work, but didn't actually feel well enough when it came to it.  Today I did.  So I ran! 

1m:1m run:walk throughout, and an average pace of 8:09.  I enjoyed it and I will do it again on Thursday, body permitting.  And on Friday I (finally) have my weights-planning session.

I'm getting more used to running for entire minutes at a time now.  Way back in August I was talking about redoing Magic Mile to reset my training pace, but the trouble is I don't think that would actually get me out of the rut where I've got really really good at only running 30s at a time, and kind of rubbish at running for any longer interval. 

So I think what I need to do is run more at 1m:1m, and just do my long slow runs at that ratio, and then work on increasing the running ratios on my short runs.  I don't think Magic Mile is going to be helpful until I can run at least 3m:1m on my short runs.

Although I've not run much in the last month, I have been keeping up the regular walking.  My weekday routine now includes 20 min, 30 min and 10 min of walking, and is likely to continue doing so.  This is usually enough to hit 10,000 steps a day, which seems to be the magic minimum amount to stop my pelvic girdle pain flaring up.  So all lunchtime / weekend running or walking on top of that is a bonus.


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