400M Repeats

Ring or Kerry training run Day 2, 9% completed so far (11.7 miles)

400m repeats

I started with a 800m warm-up run at around 14:00 min/mile then went on run 6 lots of 400m intervals going between fast (8:50 min/mile) and Recovery pace (13:00 min/mile). I never checked my watch for pace though I just pushed myself on fast pace and went at a nice jog for the recovery pace.

My Garmin seems to be sending the steps I walk to the Conqueror App towards my virtual run, Not sure if I like this but I suppose it is a run / walk challenge it just feels strange to include it.

The Ring of Kerry

I have signed up for the above virtual run, 124 miles (not all in one go) around the ring of Kerry, I have a app that shows me where abouts I would be on the map if I was actually running in Ireland.

Today was my first run, 6 miles down, just 118 miles left.

We get postcards along the route and I received my first one today.

I only intended running about 4.5 or 5 miles at a easy pace since it was a recovery day but I ended up running a 10k run instead, still cold outside but dry.

I am so pleased that I found out about this virtual run, It is £30.00 but it’s fun and hopefully it will help keep me motivated, expecially since my mother and sisters have also signed up.

Progression Run

This was the first progrssion run that I have done.

It did take a while to get used to the very slow speeds but enjoyed the relaxing part of the run.

I was listening to my music while running which I always love.

I did love the last FAST RUN, probable the best part of the run, only 10 minutes so I did not get too knackered but long enough to feel I did a run.

The cooldown walk was VERY COOD!

Total time 35 minutes

JOG:

EASY run at 13:00 minutes per mile for 10 minutes

RUN:

MODERATE run at 10:10 minutes per mile for 10 minutes

FAST RUN:

FAST run at 8:50 minutes per mile for 10 minutes

RECOVER:

RECOVER run at 20:00 minutes per mile for 5 minutes.

Fartlek Run

Today’s run was a 30 minute Fartlek run

I found it difficalt to keep to the speeds asked for so in the end I just ran hard (not sprint) when on FAST run and slower on RECOVERY run, I found it much easier than keep looking at my watch all the time.

WEATHER UPDATE – COLD COLD COLD !!!!

Start off with a warmup run for 5 minutes at 14 minutes per mile

Then jog for 5 minutes at 11 minutes per mile

Fartlek interval 1:

FAST: 1 minute at 8:50 minutes per mile for 1 minute

RECOVER: 1 minute at 13:00 minutes per mile for 1 minute

(x2)

Fartlet interval 2:

FAST: 1 minute at 8:50 minutes per mile for 2 minutes

RECOVER: 1 minute at 13:00 minutes per mile for 2 minutes

Fartlek interval 3:

FAST: 1 minute at 8:50 minutes per mile for 1 minute

RECOVER: 1 minute at 13:00 minutes per mile for 1 minute

(x2)

Fartlek interval 4:

FAST: 1 minute at 8:50 minutes per mile for 2 minute

Cool down at 14:00 minutes per mile for 6 minutes

Short recovery run

Today was my recovery run day.

I started out with 30 minutes in mind but when I got to the end I had ran just over 2 1/2 miles and was still enjoying myself so I continued on to finish a 5k instead.

I think I got the speed right, they say it should be 2 min/mile slower than your usual pace so I almost managed it which is good.

Oh and for a change I will mention the dreaded WEATHER – Bloody hell it was cold, I might need a extra layer soon if it gets any colder, Great way to wake you up though 🙂