Maneuvering the Second Half!

Everyone was feeling good after last week’s 5km Trial Run. It was tough, but definitely worth the effort. It was indeed a feel-good run for the Trio.

This week marks the start of the second half for the 10km Intermediate training program. Miles is looking forward to the next four weeks, but at the same time feeling a bit uneasy. Workload from the office has started to increase and he foresee that his work may take precedence over his training.

“It’s all about adaptation” Miles consoled himself, thinking he should be able to adjust his schedule around his work and still be able to train.

“Let’s take it one week at a time” Miles convinced himself as he starts his Monday warm-up run.

Macro Week #12 (10km Intermediate)

Micro Week #05, Session 1 –

Plan: Run 4.8 km

Actual: Run 4.8 km (38:01 mins)

Just another Monday warm-up run. 4.8km is fast becoming a staple in their training routine. So much so that they can easily run a 4.8km anytime without much effort.

Micro Week #05, Session 2 –

Plan: Run 8 km

Actual: Run 8 km (1:05:01 hr)

Tuesday’s run is a more serious run. At week 5, it has become an 8km run. Miles was careful to run it at a more consistent and controlled pace. Focused on keeping the average HR below 140 bpm.

Micro Week #05, Session 3 –

Plan: Tempo 45 mins

Actual: Run  6.34 km (45:01 mins)

His 3rd Tempo, now extended to 45mins.

It wasn’t easy to keep increasing pace, but Miles had set an easy target. For each 5 mins interval, his intended pace were

8:20, 7:40, 7:00, 6:30, 6:15, 6:30, 7:00, 7:40, 8:20

Somewhat of a pyramid where he warm up at the beginning 10mins, run faster and faster in the middle, and cool down in the last 10mins.

Actual pace ran:

8:29, 7:24, 6:51, 6:21, 6:04, 6:24, 7:05, 7:29, 8:44

The actual pace wasn’t too far off from what Miles had planned. It was a good strategy and it felt good being able to hold on to the fast pace in the middle of the run.

As he was in the midst of his Tempo Run, he couldn’t help but wonder if he will be able to achieve his target 10km race pace of 6:45 mins/km in 4 week’s time.

….. (to be continued)

Disclaimer

This is a work of fiction. If you think you recognize yourself in here, you’re probably mistaken… or you have a very unusual life. Names, characters, places, events, and incidents are either made up entirely or borrowed from the author’s overactive imagination. Any resemblance to actual persons, living or dead, is purely coincidental — and if it’s not, well, that’s just awkward.