This week kicked off with a bang, as my wife gave birth to our son on Monday morning. As such, running got pushed to the back seat on my list of priorities for a while. Luckily, the little guy is a calm and tempered one, and is generally pleased with his existence as long as he gets to sleep and eat, and have his diaper changed every now and then.
That meant I could get back to running quicker than I had thought, and I got in a couple of runs at the tail end of the week. The weekly total was 33 kilometres (21 miles) run, with 319 meters (1047 feet) of climbing spread out over 2 hours and 46 minutes.
My first run was Thursday, and it was just an easy 12k. The morning after, I did another, even shorter easy run at 8k. On Saturday I got in a proper workout, and it was a good one. Inspired by a couple of other people over at r/ARTC who had nailed their LT sessions earlier in the week, I decided to do a threshold workout myself. Having not done one of these in a while, I decided to take a page from Jack Daniels’ book and split the LT session into two parts, separated by a 1k float to not let my HR drop too much. According to Daniels’, this offers more or less the same physical stimuli as a continuous session.
The goal of the session was to do two times 4k at around half marathon-pace, which I think is around 3:50/km (6:10/mile) while running a 1k loop which is slightly undulating. For the float, I wanted to keep the pace at around 4:30/km (7:15/mile). I more or less nailed the session, running the two threshold segments just slightly faster than goal pace, while the float was a tad bit slower.
Coming through this session unscathed has given me confidence with regards to my physical shape, and I now believe that my time goals for this fall are within reach. To recap, I want to go below 17:30 in the 5k, 36 minutes in 10k and 80 minutes in the half marathon. The first chance to realise one of those goals is the coming weekend, as I’ll be racing another 5k on September 1st. Very much looking forward to a chance for redemption after my previous 5k fiasco!