After the 61 km last week, I decided to keep the same mileage and same training this week, but with a few tweaks here and there. This morning at about 5:30 am I went out for a 10k run. I was thinking of doing a 42 to 45 minutes 10k, but on second thoughts I decided to make Mondays fast days as I don’t have any outdoor speed work in my training so far.
I pushed the pace a bit over my threashhold, but at the same time listening to my body. I ended up doing a 40minutes 10k, which felt really tough at the end as I gave it all I have and was almost throwing up at the end.
Anyway, it was a great start of week 3!
Today I felt good and I wanted to repeat the slow and sweet run I did before, but this time I went 5k more than the day before yesterday. I did the 20k in 1hr 33 minutes, which was quite comfy.
I felt good all the way, and my chin was up throughout. Legs felt fresh, which is really good gauge of my long run potential. I have to think of 25k and 30k long runs soon. So today was a great start.
The total mileage this week: 61 k run and 12k bike
Few minutes ago I was out for a 42 minutes 10k run. Like many leisure runners, I am not satisfied with my gait and fluidity, and would like to have the gait of Kenyan or Ethiopian athletes. So today I experimented how it feels to have such a forward flowing gait.
I leaned a bit forward and widened my strides. It was quite tasking and I felt like I was using different muscles than when running upright. However, the forward leaning gait seems quite good for keeping a continuous pace as there is no slacking as long as you are not totally spent. I felt like a ball rolling down hill, and every step kind of pull up the next one effortlessly.
As you might have noticed in case you are following this blog, same time last week, I couldn’t do a decent run as my body kind of shut down. This week everything is going as planned. One more day!
Today I went to the gym at about 1pm. I started with cycling 6 Kilometres, that’s about 10 minutes. I came to realize that cycling is really good to warm up and to ready your muscles for speed. However, if you make it tasking, you can open a can of worms. I normally dislike stretching, and when I stretch it will be 1 or 2 minutes. So cycling lightly (50 -60Watts) at full speed act as stretching as well.
Then I went on the treadmill for a 30 minutes run, and I felt my Mojo coming back as the 12.5 Km/h speed and 2% elevation felt easier than last week. Anyway, I opted to run at that pace for 20 minutes and from 20-25 minutes I upped the elevation to 5%. In the final 5 minutes I lowered the elevation to 2% and upped speed to 14.1 for 16th and 17th minute, upped again to 15.1 for 18th to 19th minute and closed with a 16.1 km/h(which is the highest the treadmill at my gym could go) last minute. In total I did 6.3 Ks but I will round it down to 6.
As a warm down I went on the bike again for 6 kilometers. All in all I did 6K run and 12 k bike, and I felt so good!
Although I am typing this early morning Wednesday (Japan time), this is actually a Tuesday late evening training.
I have heard guys talking about how good they felt doing a slow run, but I have never experienced that until yesterday. Normally I like running near my threshhold level and only do it slow when I am totally spent. That means my slow runs are when I am hurting, not fun at all.
Yesterday, I tried to hold my horses. It was a bit chilly with a comfortable breeze, so I dorned my long sleeves. When I hit the road it was about midnight. After Monday’s smart Fartlek, I was in no mood of taking any risks, so I started slow hoping to increase at some point as usual. After about 1 km, the breeze and the rhythm felt good like never before. I could intake my sorrounding, think about various stuff here and there, and felt every twitch in my muscle without feeling spent. That’s when I made the call to keep that pace for 15 km.
I did 15 Km in 1 hour 10 minutes, I went through the first 10k in 50 minutes, and the final 5k in 20 minutes. It was Slow and Sweet! I can’t wait for another Slow and Sweet run. I think I should have one of these once a week or even more.
After skipping Friday’s training following the principle of prevention is better than cure, I resumed training today- a Monday. I started my run about 9pm and the goal was a tempo 10k. However, it turned out to something I call Smart Fartlek.
Fartlek means speed play. Normally runners select a point during a tempo run and speed up to it then slow down to tempo when the point is reached. Some athletes use time or distance for the same. In my case I took advantage of the high number of runners on my course this evening, and used them as moving targets for my fartlek. I picked a runner at a distance, chased him then drop him before slowing to tempo. It was so exciting that I added about 300m on my normal 10 k route. For those interested in time, it was a 45 minutes 10k.
I was just reading about the 100 year old Marathon record holder from the Guardian. The guy, a Mr. Fauja Singh went through the cross line after 8 hours and 25 minutes and 16 seconds of running at the age of 100 and believe it or not, he wasn’t the last guy! There were 5 more turtles coming after him.
Fauja has achieved a lot since he started running at 89 years old when he moved to England from India. He has a list of records from 100 metres to Marathon. According to wikipedia: Timed by officials in Canada, Singh ran the 100 metres in 23.14, 200 metres in 52.23, the 400 metres in 2:13.48, the 800 metres in 5:32.18, the 1500 metres in 11:27.81, the Mile in 11:53.45, the 3000 metres in 24:52.47 and the 5000 metres in 49:57.39. Each time bested the previous record in that age division (some events had no previous record holder as nobody over age 100 had ever attempted to run the distance). Some of his marks are significantly superior to the listed world record in the M95 age group as well.
I also read somewhere that Fauja has 35 years old’s bones and he never drink milk. Mind you he is a pure vegetarian. This contradicts all the nutrition hype for runners.
One more thing, Fauja runs between 10 to 15 km everyday. That’s more than I put in at the moment by far!
I believe Fauja could even run faster without a turban.
I’m coming for some of your records Mr. Fauja. That’s if I get to see the sun when I am 100.