Weekly Running Update - Picking Up Speed

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Last week was my first three run week for a couple of months, even if the Wednesday midweek run was only 1K - deliberate so I build back distance slowly.

Just been gradually picking up speed, resisting the urge go for it!

I track most of my runs with Garmin, which auto uploads to Strava.

Weekly running summary:

  • Total kilometres this week: 10 (not including warm ups)
  • No. of runs: 3

Monday's Run - 5K slow

Monday.JPG

I'm still taking it easy on these runs, happy enough to keep 5K as my long run while I up the distance on Wednesday and the pace on the Friday.

Wednesday's Run: 1K middle, will be intervals

Wed.JPG

Really just a little tester to see if my body could handle this plus the two 'proper' runs - it felt odd just heading out for a couple of laps of the local park - it'll be four next week, then six, and then I might think about injecting some pace with intervals!

Friday's Run: 4K 'fast'

Friday.JPG

I'm upping my pace a little every week - 4.35 average for this week, or thereabouts, 4.30 for next week planned, and then I might take it a bit slower up to 4.20 - TBH I think a 4.20 pace for 4Ks is not a bad 'recovery pace', so I'll be happy to hold it there, and then up the distance on Monday.

Overall pace increase for July

KM Minute.JPG

I made the above Spreadhseet, not sure if it's the best way to display the running data, but it's easy enough to maintain, I guess what I want going forwards is to maintain the 5K pace and quicken the 4K pace.

Next week's plans

Being disciplined enough to hold the pace slow-ish on Monday and the distance down at 5K, limit myself to 2Ks on Wednesday and then gradually faster on the Friday.



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5 comments
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It looks like Garmin have resolved their issues now. We may see more attacks like that on popular services.

Fast/slow is relative. It makes me smile that your slow runs would be a sprint for me, but we each have our own pace.

Hope you are recovering well. By the time parkrun comes back you should be much quicker.

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(Edited)

Pace is always relative!

I'm kind of glad Park Run isn't on the agenda anytime soon, that would just make me run harder.

On the other hand it's a shame, the next month or so is my absolute favourite time of year for the Park Run, when it's warm enough to lounge around on the grass afterwards.

I think I may be out of the country before it comes back.

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