Training with Garmin

Always looking for a fresh idea, I’ve had a look at the new training plans on the Garmin website. I’ve uploaded two to my watch; a half marathon one starting in a few weeks and a 10k one starting tonight with an easy 30 minute run. I’m coming in half way through the 10k programme but I’ll let that overlap with the half programme. I’m sure it’ll not matter, but I think a bit of 10k action might just give me the boost I need. At the moment I’m waiting on my dinner settling and the temperatures to cool a tad. It’s not often I can say that, but running in the heat isn’t something a red headed, pale skinned runner should do, unless they want sunstroke!

This week’s plan looks like this:

Week 6
03/06/2013 Rest  

 

Rest day.

 
04/06/2013 W06D2-Recovery Run 

 • Run, easy pace, 30 minutes.

• Run, easy pace, 30 minutes.

• Cool down, 5 to 10 minutes.

• Stretch.

 
05/06/2013 W06D3-Threshold Run

• Run, easy pace, 20 minutes.

• Run, threshold pace, 20 minutes.

• Run, easy pace, 20 minutes.

• Cool down, 5 to 10 minutes.

• Stretch.

 
06/06/2013 W06D4-Cross Training

Cross train, 20 minutes. Repeat 2 times. Stretch.

 
07/06/2013 Rest

Rest day.

 
08/06/2013 W06D6-Intervals

 • Warm up, 10 minutes.

• Run, 10K pace, 3 minutes. Recovery jog, 2 minutes. Repeat 6 times.

• Cool down, 5 to 10 minutes.

• Stretch.

09/06/2013 W06D7-Long Run

• Run, easy pace, 80 minutes.

• Cool down, 5 to 10 minutes.

• Stretch.

Now my first issue is that my long run day will probably be Monday instead of Sunday and I can’t alter that on the plan, but I’m sure I can survive that!

My second issue is running for 80 minutes will land me a certain distance from the house, depending on my pace. My plan, therefore, is to run for 40 minutes and turn round, although I can do my favourite loop in about 40 minutes, so doing that twice would be a solution.

It’ll be interesting to see what I make of ‘easy pace’ after having Jeff Galloway telling me how fast to run and when to do it, but I’m happy to give it a try! I might even like it.

 

Getting towards the End of the Road

This time last week I was writing about upping my distance, running into unknown territory and the feelings that running without the security of the technology that I rely so heavily upon stirred up. This week almost ended the same way. Having spent yesterday at my gallery, I discovered this morning that I’d left my treasured iPhone there, sitting on the window sill, still trying to get a signal.

Once the feeling of mini-panic had passed I realised that as I was planning to run intervals on the treadmill (the local track is still snowbound) I could download the app again only this time onto my iPad and use that instead. Ain’t technology great?

As it happens the iPad worked as well, if not better, than the iPhone. As it is bigger I could sit it up further from the treadmill and still see and hear the speed changes. After a warm up, I started with a 10 minute slow run at 9.7 kph. Then came four acceleration gliders (working between 9.7 and 10.3 kph) and then 12 x 800m intervals at 11.3 kph with 3 minute walk breaks separating them.

That was the plan.

I did 4 x 800m at 11.3 kph and started to feel tired. Bearing in mind that on Thursday I had to abandon my run because of dizziness (more than usual), I decided to temporarily lower the pace to 10.3 kph. I ran 3 intervals at this lower pace before increasing it again, completing the rest of the intervals with more ease, justifying my decision to back off a bit. I’m starting to get used to reading my body and working with it, rather than pushing it and paying the price.

The run finished with another 10 minute slow run, before cooling down with a walk. In all I covered 10 miles, bringing my weekly total to a lowly 17 miles, thanks to the early finish of Thursday’s run.

An added element to today’s run was that after the first run I stopped and did some dynamic stretches and rotations to loosen off my joints and muscles. I definitely felt better afterwards, so I’ll try and remember to do this every time. Honest.

Next weekend I venture into even more virgin territory. On Easter Sunday I hope to complete 17 miles. I may be some time, but I will get the job done. And then I will eat a very large Easter Egg in celebration!

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Yes, that’ll do!