Journey to Fitness Chapter #12.2: Repeat of the Tempo Run – Part 2

Program Adjustments Again!

Miles is getting used to the new program. Working out 4 days in a row wasn’t as bad as he thought. The weekday runs ended with a 4.8 km short run on Thursday. These days, 4.8 km (3 miles, thanks to the Americans) seems to be the minimum distance.

Macro Week #9 (10km Intermediate)

Micro Week #03, Session 4 –

Plan: Run 4.8 km

Actual: Run 4.81 km (40 mins)

Miles kept the run at a leisurely pace, achieving an average HR of 138 bpm.

For the 2nd week in a row, Miles had to train on Friday as well. Due to a family gathering on Saturday, he had to make adjustments to his plan again. Bringing Sunday’s 1 hr cross training forward to Friday. And pushing Saturday’s long run to Sunday.

Micro Week #03, Session 5 –

Plan: Cross Training 1 hr

Actual: Run 2.62 km (35:01 mins)

Miles original plan to break the 1 hr cross training session into 2 parts, ended up with him only completing the first 35 mins of brisk walking. Yet again, more adjustments had to be made and he had no choice but to skip the subsequent 25 mins of cross training in the evening.

Micro Week #03, Session 6 –

Plan: Run 9.6 km

Actual: Run 9.62 km (1:21:16 hr)

After a rest on Saturday, Miles got to meet up with his pals Wade & Gallop for their weekend long run.

“How are you guys adapting to this 5 runs a week program?” quizzes Wade as they started their run at an easy pace.

“Piece of cake! Easier than eating 3 plates of char kway teow!” Wade replied enthusiastically, grinning from ear to ear.

“Oh, does everything have to be connected to food!!!” Gallop exclaimed rolling his eyes at Wade.

“Ha ha ha…” laughed Miles… “Well, seems like we are all adapting well to the program. Though, it’s still too early to tell. But I like that the conversation has changed to food! So where are we going for breakfast after our run?”

“2km into our 9.6km run, and we’re already thinking about breakfast?” Gallop answered in exasperation!

“Eh… I was already thinking about breakfast while on the way to meet you guys! I’m HUNGRY!!!” whined Wade as they continued to run …. into the sunrise.

Everything seems to be going as planned, saved for a few adjustments to the schedule every now and then. The trio is keeping their runs at a very comfortable pace, well, that’s except for the Wednesday speedwork session.

As they come to an end to their Week 3 program, and though none of them have brought it up, their minds have inevitably wandered to the coming week 4 program. Week 4 program ends with a 5km time trial!!!

And yes, they did eventually decide on a place for breakfast. And the clue is 132. Do you know where this stall is?