I intended to use my ZR app to help with the interval training by getting zombie chased, but since the app kept crashing on me (I guess it doesn’t like working with gmusicfs), I had to go without.
Next run: Saturday - 5 km @ 5:48 - 5:40 min/km. Completion time: 29:00 - 28:20 min
Target: 5 km @ 5:48 - 5:40 min/km (Completion time target: 28:20-29:00)
Achieved: 5.40 km @ 5.34 min/km (6 secs faster than target range)
First “Fast” run of the training. Tough trying to break the 30 minute mark, and dropped to a walk several times, but a good start. The only way is up :)
On the downside, I was witness to the arrogance of a BMW driver (they’re normally a nightmare on the road anyway), arguing with a cyclist after he almost knocked the rider over. Of course, the driver blamed the cyclist, even though the cyclist was stationary before the driver even came round! I despair…. -_-
I missed today’s run due to a torrential downpour of rain. So I shifted my run to tomorrow. This means I’ll have three runs back to back - a jog tomorrow, a fast run (5 km @ 5:48 - 5:40 min/km), and my first interval run of the training (3 km @ 5:48 - 5:24 min/km).
The MyAsics website warns me against running “long distances in succession”. Well, I don’t really think 3k and 5k are significantly long distances, somehow….
The ZR app is still playing up, but only on the latest missions. I have a few missions to complete before then anyway, so I’ve raised a ticket with Six to Start about it.
As for the training. Today’s target: 8 km @ 7:12 - 6:38.
Achieved: 8.04 km @ 5:50
Next run, Monday - 5 km @ 7:46 min/km
Also, discovered that AKB48 is a nice band to listen to whilst running. Some comfortably fast beats to keep time to.
Tracks: ZR (None, app still playing up on me), Endomondo
Today is a rest day. But I still ran. I decided to try Endomondo’s fitness scoring. The scoring is a 2 mile or 3 km run, and you are scored based on the time it takes you to complete the run. I scored 35.9, which for me classifies as “Fair” :-/
Back to training tomorrow. Day 3 target: 8 km @ 7:12 - 6:38 min/km
Endomondo have started rolling out training plans for runners. These training plans are dynamic in that they update and change based on your progress and fitness.
You must churn out a certain mileage per week in order to qualify for a training plan. For example, I do around 15K a week, and therefore, Endomondo offers me a 5-15km training plan, but doesn't offer me a Half Marathon or Marathon training plan.
Here's an example of a training plan Endomondo offered me for a 10K. I'm not using this plan for two reasons. First, I'm already in the middle of a training plan with MyAsics, and second, this plan finishes in JANUARY and the earliest I can end the plan is October 25th, which is way beyond the date of October 6th when my first 10K race is.
This run was supposed to have been done yesterday, but I missed it due to the rain. Target today was 8km @ 7:46 min/km. I did 8.30km @ 5:49. The first 5k was fine - a nice, steady pace, but the last 3k I had trouble keeping the pace up. Next run is tomorrow - 5km @ 7:46 min/km
[caption id="" align=“alignright” width=“240”] Mo Farah bids for gold in the 10,000 metres at London 2012 (Photo credit: TerryGeorge.)[/caption]
I’m now starting to prepare for my 10K run in October, planning a set of structured runs with the aid of the MyASICS website. My target is 54 minutes, but I’ll be happy as long as I can get under 1 hour.
MyASICS only allows a maximum of 4 runs a week. I’d prefer 6 max, but I’ll make do with what I have. Unlike miCoach, MyASICS uses pace training. The app is appallingly bad, so I haven’t used it for a while, but I will keep an eye out on it in the unlikely event that asics update it.
My first week’s training is a 5K Jog on Monday, 8K Jog on Tuesday, 5K Jog on Wednesday, and 8K Comfortable Run on Saturday. As with all my training to date, I’ll keep blogging on my progress.
As with most structured plans, there’s 5 phases:
Preconditioning
Getting Faster
Race Simulation
Race Preparation
Recovery
Next week, it's Week 1 of 1 of Preconditioning. I need to stick with this plan because it doesn't look like there's much room for slippage in terms of time.
