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Week G day 3 / Week H day 1
Feb. 18th, 2013 04:13 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
livEven though it's been gorgeous weather these last few days, it's still too cold for me to run outside. I think I'm getting somewhat better at making myself keep going on the treadmill – in Week G I managed 30 minutes at 7.2 kph without slowing down, then 7.7 kph for all the running intervals on day 2, and 6.8 kph throughout for my continuous 5k on day 3. That last allowed me to improve my best 5k time to 44'17''.
I've still got a long way to go for 5 km in half an hour! But even if I'm improving slowly, I'm stretching myself with each run, not just doing stuff I know I can do. I know everybody says you're supposed to concentrate on the exercise itself, not the numbers, but I really need the goal of beating my "high score" as motivation, otherwise I just convince myself I'm too tired to keep going at my planned maximum pace. Anyway, I'm not quite sure what to with Week H because I'm intimidated by going much faster than the paces I'm doing at the moment.
Today, my 30 minute day 1 run, I alternated 5 minutes at 7.5 kph and 5 minutes at 7 kph. I am not sure 7 kph is really slow enough to help my lungs recover, but psychologically it was good to think that I only had to keep going at the faster pace for 5 minutes at a time. That gave me the same total distance as last week, 4.1 km including the warm-up, not surprisingly as the average of 7 and 7.5 is pretty close to 7.2 kph! But it felt like I was working harder, I was actually really tiring by the end rather than just fed up. This seems the most likely plan for being able to improve to a faster, steady pace over 30 minutes.
I've still got a long way to go for 5 km in half an hour! But even if I'm improving slowly, I'm stretching myself with each run, not just doing stuff I know I can do. I know everybody says you're supposed to concentrate on the exercise itself, not the numbers, but I really need the goal of beating my "high score" as motivation, otherwise I just convince myself I'm too tired to keep going at my planned maximum pace. Anyway, I'm not quite sure what to with Week H because I'm intimidated by going much faster than the paces I'm doing at the moment.
Today, my 30 minute day 1 run, I alternated 5 minutes at 7.5 kph and 5 minutes at 7 kph. I am not sure 7 kph is really slow enough to help my lungs recover, but psychologically it was good to think that I only had to keep going at the faster pace for 5 minutes at a time. That gave me the same total distance as last week, 4.1 km including the warm-up, not surprisingly as the average of 7 and 7.5 is pretty close to 7.2 kph! But it felt like I was working harder, I was actually really tiring by the end rather than just fed up. This seems the most likely plan for being able to improve to a faster, steady pace over 30 minutes.
