ZR Track: Here

RK (RunKeeper) Track: Here

A pretty good run at 93%. Quite a few blips, but still kept mostly in zone.

Got a speeding ticket for running too fast :P

http://goo.gl/9ukWB

My last Half Marathon training run took me over the 20,000 kcal burned mark

ZR track here

Scored 95% today. Another good run. Kept a good pace, and one blip. It was a windy day and my cap blew off, so I had to break off my pace to retrieve it :P

ZR track here

Whoo! Nearly hit 100% on this run, and it was a long run too. I had ONE blip in this run near the end of the Green Zone, which took the 2% off, and I pre-empted the 5-minute mark by starting to slow-jog at the Blue Zone, even though I can walk it.

Day 16’s image isn’t available, not sure why, even though I synced my pacer. Most likely it’s because I ended up running a workout that was deleted.

Related articles

• Half Marathon Training - Day 16 (blenderfox.com)

ZR track here

Trying to use the ASICS application was a nightmare. There’s no audio and no indicator to tell you when you are too fast or too slow compared to the guideline pace. There’s no way to even know whether you have HIT the guideline pace either. Used it for about 2 minutes before giving up on it. I’ve logged a suggestion to ASICS about that.

I’ve switched back to miCoach training, but since I stopped the place, I’ve had to restitch my plan from where I left off, and for some reason, the plan won’t sync up properly with the previous runs, so now I’m continuing with workout # 19 (Saturday) instead of 17.

I’ve just found out that ASICS (whom all my running gear is from) also have a mobile app and training plans, including plans for various distances and paces. And yes, Half Marathon is included in them.

I’m going to switch off miCoach for a bit and try out the ASICS plan. They have structured the plan into phases to add variety to the plan and I like that because you can see exactly what phase you are in and keep yourself motivated. Unlike the training I was doing via miCoach, this one, like most mobile/web training plans, is pace-oriented.

1. Pre-Conditioning - The Pre-Conditioning Phase is an important one to get your body ready to train for the half Marathon distance. There is lots of jogging in this phase so enjoy this pace and don't be tempted to speed up, you will have plenty time later to train harder.
2. Balanced Training - The Balanced Training phase mixes fast paces and extended distances, creating a well rounded set of endurance and speed exercises to prime your body for the more focused phases later in the plan.
3. Getting Faster - The Getting Faster Phase uses a variety of speed focused training sessions to boost your running pace. These are first around 10km long and build in length as the weeks go by. They will gradually allow you to build speed for long distances.
4. Going Further - During this phase you will continue the high pace training done in the last phase but you'll extend the distance the pace must be maintained for. This phase will help to build your leg strength and stamina.
5. Race simulation - This phase has practical training for the race. You should try to complete the fast paced sessions wearing the gear you intend to use on race day. This phase will prepare specifically for the physical and mental demands of race day.
6. Tapering Off - The Tapering Off Phase is all about bringing your body into peak condition. Both the mileage and intensity of training is reduced to allow your body to recover and overcompensate. Race pace training is added to keep your body accustomed to the pace required on race day.
7. Recovery - Having reached your goal, take the next 2 weeks easy to let yourself recover. Take plenty of rest and then try Jogging and Comfortable runs to ease back into running. Judge how fit you feel with the faster paced runs at the end of this phase. Then you're ready for the next challenge!

ZR track here

Threshold run. This was really difficult today, for some reason. I couldn’t get my heart rate up to yellow zone, even though I was pushing myself.

ZR track here

85% today, so a reasonable run, but surprisingly, it took a long time for my heart rate to reach Green Zone.

I have two Half-Marathons I’m setting my eyes on:

Ealing Half Marathon (29th September 2013)

Royal Parks Foundation Half Marathon (6th October 2013)

ZR track here

30-minute run. Surprisingly, burned out pretty quickly. But I guess that’s what happens when you don’t have a decent lunch…

My run was later than normal because of training at the office which delayed me, not to mention an accident at the Brent Cross junction with the North Circular Road….

ZR track here

Shorter run today, and scored pretty well – got 95% and I think this is probably because I actually pre-empted the start of the Green Zone.

ZR Track here

Reasonable run today. Only scored 81% though. I used the larger, steeper lap this time, but managed to keep my pace more consistent.

ZR Track here

Scored 90% today. Did a longer lap of my local park this time, which had the steeper incline. Harder work, but better for pacing.

ZR Track here

Made a complete mess of today’s workout. Burned out too quickly and ended up walking most of it. Got a long way to go before I can do a Half Marathon…. :(

ZR Track here

Today’s run I dropped below 90% for the first time in a while. I can maintain a heart rate, but trying to get up to that rate, or dropping it down is difficult….

ZR Track here

Day 7 of training. Again, 90%. Tried running up a steeper hill compared to my previous days runs. Not such a good idea since I burned out quicker - have to make sure I pace myself better.

Managed to stay in zone for most of the run, but it was a little slow to get up to Green, so I guess that’s why I only scored 90% on this run. But still, 90% and above, and I’m pleased.

First long run of the training. It was only 30 minutes, but it’ll go up next week. Interestingly, even though I managed to settle into a comfortable pace, my heart rate kept climbing. Then, just towards the end of the 20-minute Green Zone, my pacer beeped me, telling me to slow down. If my heart rate hits that limit in 20 minutes, then next Saturday, when the duration gets upped to 35 minutes with a 25-minute Green Zone, I’m going to end up hitting that border more often in the last 5 minutes.

Also, here’s an interesting fact. Today, I covered 5.26 KM at 00:06:52 min/KM. Yesterday, I covered 3.56 KM at 00:07:53 min/KM. So, I covered a longer distance at a shorter pace.

Oh, and if you’re interested, I also had Zombies, Run! running during this run. That run is available here (can’t embed it)

Tomorrow is the first Long Run of my Half Marathon training. It’s a simple 30-minute Green Run. I should be able to get around 4 KMs out of this run, but considering my training is by Heart Rate, and not pace, I won’t be running very fast.

The Long Runs are on Saturday (I picked that day for them), and whilst this week’s run is 30 minutes, the Long Run time goes up, until on the last week of training (which will be in July if I can last it), the Long Run is 1h 40mins. I have done a run of 1h 30mins, but it wasn’t non-stop, so it will be interesting to see how well I last, and that’s assuming I can last the distance.

Green Zone Run. Comfortable and easy. Wobbled a little to begin with as my heart rate tried to settle into a comfortable pace.

Overall Score: 90%

No run today – rest day

Day 3 of training: Threshold Run. It was very difficult to keep within the yellow zone on this run, and even harder to maintain the zone. 5 minutes, and I was burnt out.

Overall Score: 57%

I’m trying to train up for a Half Marathon – not for any charity in particular, but as a goal, so I’m using my miCoach equipment for logging the runs. Here’s Day 2. I haven’t posted Day 1 because logging it went somewhat wrong and the data was skewed.