ZR Track

A 90-minute run, and a reasonable pace at 7 minutes, including the 10 minute cooldown. And at 13km, it’s my furthest distance so far.

ZR Track

ZR Track

ZR Track

Today was certainly a change. The run was meant to be 1 hour 20 minutes, so I decided a while ago to aim for a 10K run and my target was 1 hour. However, considering my current timing for 5K is 35 minutes, meant I should hit 10K at 1 hour and 10 minutes. Considering this run was 10.25K in 1 hour 9 minutes and 15 seconds, I’m pretty pleased. And it didn’t feel too bad. Yes, I stopped a couple of times as my 10K route had to cross busy roads and I’m not dumb enough to run straight across without looking. And my overall pace at 6:45 was quite good –although I terminated the run early. This run had two 10-minute blue zones, and I terminated my run at 1:09 – 1:10 to 1:20 would be the final cool down.

Blue zones are a pain because you can’t run them adequately, as they’re warm ups, but since you’re running slow, your overall pace value suffers as miCoach takes these speeds into account when calculating the overall pace.

My usual miCoach pace is around 7:00 to 7:30 per KM because of the blue zones. Take out a 10-minute blue zone, and you can see a 45-second improvement in the pace value.

One of my favourite parts of running is route planning - deciding where to go on my next route.

I was experimenting with different routes via Endomondo and found a route that was just slightly over the Half Marathon. A HM is  21.0975 (Wikipedia), but the route I found was 21.13 KM – 0.0325 KM over. I guess I can live with that. :)

ZR Track

Tried a different route today, and comfortably increased my pace, but as a consequence, spent more time above the blue zone so miCoach penalised me for that and scored me at 70%.

My current Half Marathon training plan finishes July 10th. By then, I should hopefully be able to run (or at least jog) 1 hour 40 minutes. At my usual pace of 6 minutes/KM, this should get me 17 KM. Half Marathon distance is 20 KM, so if I can do this, my next trial is to get the last 3KM.

Okay, can’t argue with this…. :P

*smacks head against table*

I was cleaning up some of my runs off Zombie Link (the web site for Zombies, Run), and it seems like I've deleted one of my completion runs for the first run of Season 2, so I'm now going to have to run it again. I've run that run several times already, and I don't mind running it again, but it does mean I won't get as many materials out of it this time, as a result of the update to the ZR app.

I guess I could always wipe my S1M1 runs of ZL, wipe my installation cache from my ZR app and resync, but then I'd have to redownload all the missions....

Quite a shocking revelation in today’s ZR track

A couple of days this week were missed due to weather and O/T at work, but still managed to get a reasonable score today.

Threshold run – and messed it up.

Another day of torrential downpour so another missed run. I guess I could run in it, but I’d rather not catch a cold - we’re already stretched at the office as it is…

This run felt pretty good. I touched Yellow again, and pretty much stayed in Green the whole time I needed to be. My average speed went below 7 minutes for the first time in a while, but the blue zones at the start and end always skew the average pace.

Endomondo (which I use in conjunction with miCoach) told me my fastest KM was between approximately 1.25KM into the run and 2.25KM into the run, and that was in 5min 20secs/KM. Still a way to go to beat my Personal Best of 4min 44secs/KM.

This is a joke. Hope this doesn’t happen when I eventually run a marathon….

Marathon Runners Sent On Wrong Route.

I’m not sure how the hell my heart monitor registered I was running at 210BPM when I wasn’t even sprinting. For the first 8 or so minutes of this run I was fiddling with my monitor trying to seat it properly as a result of the OTT BPM.

I missed my hour run today because of the rain. :-(

Run!

Mo Farah confirmed to appear in Bupa London 10k race http://news360.com/article/183198377

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Just didn’t feel up to it…. V_V

Never thought I'd have Web Comic, Comedy and Fitness tags all used at the same time. :P

Couple of thoughts I have on running training. These are totally my opinion and do not reflect any training plan

1. Start with a small lap near your home and jog that to get used to the feeling. If you have a public park nearby, use that.
2. Plan a route using Google Maps or similar, try to find a route that is 1 KM or 1 mile. It helps you with distance training when you know how many laps you have to do.
3. If you have a specific distance in mind (e.g. 5K, 10K), then try to plan that as well. Remember that a small lap can double-up - so a 10K can be two laps of a 5K route.
4. Try not to include any hills to begin with -- find a flat route so you are comfortable with the distance before introducing hills. Then, keep working the hills until you are comfortable with it, then work it up to a steeper hill, and try to match your time from the flat route. Then, take up the distance a notch and revert to flat terrain and repeat. e.g.: 3K flat, 5K flat, 5K light hills, 5K steep hills, 10K flat, 10K light hills, 10K steep hills, 20K flat, etc.
5. Some people find monotony counter-productive. I am one of those. Running laps around the same area repeatedly gets pretty boring, especially when your lap is a small 1KM. If you're like me, then run on the pavement/sidewalk, and plan your running route in advance. Use this opportunity to explore your area, you may find places you never knew existed.