"Weekend" run: 3 miles with Magic Mile
Jan. 7th, 2014 12:03 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
rmc28 posting in ![[community profile]](https://www.dreamwidth.org/img/silk/identity/community.png){kind=small}
c25kThis should have been a weekend run but family visits and fractious toddler got in the way. Then it should have been my Monday lunchtime run, but I forgot to pack my sports bra in the running kit (and no, cannot run in my everyday bra).
So it was a Monday evening run. A slow mile to warm up, a mile "as fast as I can" and then half a mile walking to cool down and half a mile slow running to finish the distance. Rather than set up a mixture of timing and distance intervals in RunKeeper, I just set up the distances, and used SIT to set the run-walk intervals for the whole run.
My previous MM time was 10:36, so I set my walk breaks for an 11min pace: 2:30m run: 1 min walk. On the warm-up I deliberately ran slowly as well as taking the breaks. The switch to the fast run came part way through a running interval. Each run interval of the fast mile felt very long and each walking break very welcome. I felt limited by my ability to breathe more than anything else, but managed to keep going along the edge of that limit, recovering in each walking break.
I was very very grateful for the walking cool down when it came, and it was at that point that all my muscles started letting me know that they were tired too, thank you, not just my lungs.
I made myself wait until I'd finished the whole run to check my splits for the new MM time, and was pleased to find it was 10:16 - twenty seconds faster than four weeks ago. (Approx 6:23 min/km.)
This brings down my long-run training pace and predicted race times a bit too - the training pace is now 9:31 min/km, my 5k pace 6:43 min, and my half-marathon pace 7:39. I have signed up for a half-marathon on 2nd March, which is now less than 8 weeks away.
So it was a Monday evening run. A slow mile to warm up, a mile "as fast as I can" and then half a mile walking to cool down and half a mile slow running to finish the distance. Rather than set up a mixture of timing and distance intervals in RunKeeper, I just set up the distances, and used SIT to set the run-walk intervals for the whole run.
My previous MM time was 10:36, so I set my walk breaks for an 11min pace: 2:30m run: 1 min walk. On the warm-up I deliberately ran slowly as well as taking the breaks. The switch to the fast run came part way through a running interval. Each run interval of the fast mile felt very long and each walking break very welcome. I felt limited by my ability to breathe more than anything else, but managed to keep going along the edge of that limit, recovering in each walking break.
I was very very grateful for the walking cool down when it came, and it was at that point that all my muscles started letting me know that they were tired too, thank you, not just my lungs.
I made myself wait until I'd finished the whole run to check my splits for the new MM time, and was pleased to find it was 10:16 - twenty seconds faster than four weeks ago. (Approx 6:23 min/km.)
This brings down my long-run training pace and predicted race times a bit too - the training pace is now 9:31 min/km, my 5k pace 6:43 min, and my half-marathon pace 7:39. I have signed up for a half-marathon on 2nd March, which is now less than 8 weeks away.
(no subject)
Date: 08/01/2014 01:08 pm (UTC)And yay for you actually committing to a half marathon! Are you collecting sponsorship or just running for your own sake?
(no subject)
Date: 08/01/2014 02:11 pm (UTC)The half-marathon is the Cambridge Boundary Run which
My signup isn't tied to sponsorship but I am planning to set up a fundraising page on JustGiving to mark the occasion. I wrote and checked with the run organisers that this would be ok back when I signed up, and they were fine with it, but I haven't got around to sorting out the page. However, with less than 8 weeks to go, I probably should get a move on!