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Long weekend run
Aug. 24th, 2014 09:55 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
rmc28I didn't run at all from last Wednesday until today, and while I did walk a great deal at Worldcon, we came home on Tuesday and I managed only some walking on Wednesday and then very little at all until today.
My plan had me going to 10k now, but I decided I was ok with going up to 12k given the complete lack of distance run in 10 days. In the end, my phone crashed half way round, so I had another fun job stitching two GPX files together and feeding back to Runkeeper to find out what I actually did, which was 11.65km rather than anything like a nice round number.
I did 30s:45s run:walk ratio and achieved a significantly faster-than-expected pace - enough to make me double-check the mapped route, but it was accurate. Maybe the extended rest was good for me!
Over the next six weeks or so I'm aiming to push my long-run distance out to 20km, and get my run:walk ratio for short weekday runs up to at least 2.5m:1m.
My pace is sufficiently improved that I think I'm going to do the Magic Mile test next weekend to recheck what my training pace "should" be. I was going to wait until had my run:walk ratios back up, but I'm enough ahead of target that I think I'd rather gather some data. (numbers: I ran at just under 8min/km, with a target of 9min/km. If I were aiming for 8m/km, then I should be doing 1m:1m ratios.)
My plan had me going to 10k now, but I decided I was ok with going up to 12k given the complete lack of distance run in 10 days. In the end, my phone crashed half way round, so I had another fun job stitching two GPX files together and feeding back to Runkeeper to find out what I actually did, which was 11.65km rather than anything like a nice round number.
I did 30s:45s run:walk ratio and achieved a significantly faster-than-expected pace - enough to make me double-check the mapped route, but it was accurate. Maybe the extended rest was good for me!
Over the next six weeks or so I'm aiming to push my long-run distance out to 20km, and get my run:walk ratio for short weekday runs up to at least 2.5m:1m.
My pace is sufficiently improved that I think I'm going to do the Magic Mile test next weekend to recheck what my training pace "should" be. I was going to wait until had my run:walk ratios back up, but I'm enough ahead of target that I think I'd rather gather some data. (numbers: I ran at just under 8min/km, with a target of 9min/km. If I were aiming for 8m/km, then I should be doing 1m:1m ratios.)
