My Mentor: “Do you do any speed workout at all”
Me: (Speed workout – what does she mean???)
Me : “No”
My Mentor: “That’s why you are stuck at the same pace”
MM: 1 km warmup 2×200 Meters 2×400 meters 1×800 meters Speed is full out with 60 second walking in between. This will ignite your fast twitch muscles and make you faster. Every week a new speed session.
Goal – Run fast and I did!
During the run:
All was well till the middle of the 2nd 400 – I was blown! I struggled with the 800 and then I jogged back home at snail pace.
There was this mild nausea, but it passed off soon. Post the run, while climbing down the stairs at home there was a tendon pain near the calf – I was worried about the sudden cramp like searing pain that happened about 6 months ago. But no such thing happened, and in about 10 minutes I was OK.
The energy levels through the day were good. There was a mild pain in the right heel and both knees.
This run gave me a new area to focus on – I’m looking forward to the next Tue for a repeat and probably a little push further.
Goal : Weekend long run
- This one took 2 full days of effort – a day of complete rest and a day of moderate strength training. The rest day was tougher – kept the eating super clean.
- I kept a watch on hydration, ensuring that the electrolyte replenishment was on track during these slack days.
- On the strength day, ensured that I paid attention to static stretching the hams and calves as per the advice of my FB friends
- Slept well all week.
- Substituted last night’s meal for a couple of bananas.
- I was in the right frame of mind from the moment I woke up. There are two issues I’m dealing with currently – one with the left knee and the other with the right ankle which is quite sore and I have the tendency to give in to the temptation of not running by rationalize aggravating the injury. And, I have also noticed that the pain usually is gone in a day, notwithstanding the fact that I run or not. So…
- I carried along a bottle of OTC ORS mixed in water.
- A light warm up with dynamic stretched has been my routine.
- During the 1st part, I kept the pace even ensuring I was breathing well. I settled in to an easy rhythm quickly and the body seemed to be relaxed. All along, the run, I tried to maintain this relaxed pace and did not push the pace, though I felt I could run faster on some stretches.
- The breath through the run was good, post the 15 k mark though I experienced a little difficulty momentarily.
- There was a pain in the left knee during the run. The ankle hurt all along.
- Also, around the 16 k mark I experienced a tingling sensation on my left toes – but it went away in a minute.
- Towards the end, around the 18 km, the quads felt tight like it would cramp. Mindful that my posture had changed owing to the fatigue, I changed my stride, lifted the chest and relaxed the legs and that sensation passed away.
- No stretches as there was an urgent family chore that needed attention.
- Post run, meal was 2 bananas – I was famished!
- The energy levels were low through the day – guess the 1st time the body has gone this new distance and hence a longer turn around to recuperate.
- The knee and shins were hurting – ice-pack treatment tomorrow.
- The ankle was slightly less painful post the run.
Tomorrow, we run again – albeit a slower run just to ensure that the muscles are supple and reaping the benefits of the rhythm that any long duration exercise gives you.
I’m excited!!! This is the 1st half-marathon of my life! I’m on track for the race on 15th of Oct.
I’m grateful to my friends on FB and here who have been guiding me with their experience. I hope to improve in the next few weeks while being safe!
“The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy… It is not age; it is not diet. It is the will to succeed.”
This morning’s run was intended to get back in the groove after a 2 day break and an earlier short run. The goal was run 8-9 km at a slow pace and followed by another similar distance but faster pace on Thursday before going 15 km on Saturday. Everything thing was ok till the half way mark. At the 5 km, there was a sudden sharp pain in my right calf – I think it was a cramp and hope that it is not a tendinitis flare up. I walked for about 6-7 minutes hoping to wave down a motorist, and hitch a ride back home – that ploy did not work. So then, I mustered enough courage to give my calf a quick rub, apply the chi/pose running technique: Engage the core, bend slightly forward and use the hamstring. I was able to hobble back home.
A friend informed that Potassium deficiency causes such incidents and one should rely on bananas and coconut water. I intend to put this advice to use tomorrow still hoping to be ready for the 9km fast(er) run on Friday.
So looking forward to get back on Thursday stronger and get a PB for the 9 km mark!
Goal : Weekend long run
- Yesterday, I made a few mistakes including sleeping late last evening and lesser than usual water intake.
- In the morning, as a result , I woke not feeling rested. Also, the advice of gradually and carefully upping the weekly mileage increase played in the back of my mind.
- I decided to go and run despite not being the best of physical state and mood.
- Easy distance and slow speed, with no need to strain.
- The breath through the run was good, never experienced shortness of breath.
- There was a pain in the right knee during the run. After the run there was no pain.
- The heel and the ankle hurt during the run. Overall, my legs hurt and felt heavier.
- No stretches
- the energy levels were only moderately high through the day.
I’ve decided to skip tomorrow’s run and just rest without any other training. Hopefully, I’ll feel better after the rest.
Goal: Complete first 8 km training run as part of plan
- Previous night – light and early dinner
- Morning – a liter of water after waking up
- Dynamic stretches – lunges, side-lunge, high-knee, knee bends, butt-kicks
- Kept a tall upright posture with a very slight forward bend and engaged core muscles – all along the run, I made sure that the posture was correct.
- Even pace all along, with slightly increased pace towards the end
- All along, I made sure that the breathing was even, at the cost of effort.
- Unlike my earlier runs where the goal was only to ensure that I exceeded a certain threshold step count, this run was clearly aimed at doing the distance.
- There was a slight pain in the right knee. Rested it and did not engage in any further treatment. The pain was gone is a few hours
- Energy levels were ok through the day
- I’m now optimistic about going 10k on my next run
As per the plan today was to be the 2nd weekend long run:
The Thu, 4.8 km run was a disaster. I barely managed the distance. I just got the cadence up, up to 180 bpm, on this run assisted by the metronome app on the phone. The distraction of holding the phone in the hand (as it wouldn’t work under a locked screen) and the higher cadence wore me down much faster than I’d expected. While I kept the cadence up after every step on this run, I was very disappointed. The run wasn’t satisfying, I was cramping, the knee was hurting and towards the last part I just walked.
After Friday’s rest, I decided to start easy and try a negative split for a 10K run. 1 liter of water immediately after waking up and intentionally remaining hydrated all the day on Friday was a right step. I don’t carry water on the run as I find that holding the water bottle is not helping me with my rhythm.
I started slow and easy after a quick warm up. The initial phase was slow as usual and then without any conscious effort I was running smoothly with barely any effort. I kept the focus and and a check on my pace ensuring there wasn’t any sudden acceleration. After the 1/2 way mark, I picked up the cadence slightly and it was only at closing in on the final distance did any effort come in.
The run was satisfying and gave me the confidence that I can manage this distance at a better pace.
Drawing inspiration from the only virtual running group I’m subscribed to and with some smart eating and drinking, I should be good for another 10 K on Tue, 13th Jun ’17.