#sport #homeworkout
#krafttraining #core #runner #hmtraining man verzeihe mir das „subtile“ Productplacement, #nike bezahlt mich nicht dafür
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#hmtraining
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Nach einem erfolgreichem 10k Trainingslauf, kann man sich doch auch mal ein erfolgreiches Markengetränk mit Zucker gönnen? Oder? #runner #runnerslife #hmtraining #shirtoff #springiscoming #schleichwerbung
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BRF 5K medal
Final training run! It was set to be 25 minutes but I jogged the Bethlehem Running Festival 5K so I could do it with my son, nice and easy 33:14. The medals this year are super cool!
My first half marathon is tomorrow! #hmtraining #runsky
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Last training run, sorta, since I’m folding the final one into the 5K on Saturday. Today was just two miles at easy pace. I broke out last year’s shirt model to celebrate.
4 days until my first half. #hmtraining #runsky
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Last speed run of the training program, ladder workout. Five-minute warmup jog followed by the following intervals (with 1:00 walk recover after each):
1:00 at 5K pace
2:00 at 10K pace
5:00 at half marathon pace
2:00 at 10K pace
1:00 at 5K pace
5 days until my first half. #hmtraining #runsky
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Race week! I did today’s 15:00 recovery jog with all the gusto of the neighborhood squirrels who were carting acorns the size of their head across the road.
I am running the Bethlehem Running Festival 5K with my son on Saturday, then 13.1 on Sunday!
7 days until my first half. #hmtraining #runsky
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Last long run of the training program. Race is a week from tomorrow and I think I’m going to try for 2:15:00 as a goal, 2:10:00 as a stretch goal.
And I broke in new shoes in advance because … say it with me … nothing new on race day.
8 days until my first half. #hmtraining #runsky
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Reverse speed run intervals today. Warmup jog 5:00 followed by:
1:00 at mile pace (9/10 effort)
0:30 walk recovery
3:00 5K pace (7/10)
1:30 walk recovery
5:00 10K pace (6/10)
3:00 walk recovery
7:00 recovery pace (4/10)
Down to single digits … 9 days until my first half. #hmtraining #runsky
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Run data … 5K in 27:00
5K run today and decided to put my speed/endurance training to the test rather than do slow pace. My fastest race 5K is 29:36. Today’s time was super encouraging; forgot to stop my watch but did 5K in 27:00. The training all summer is paying off.
10 days until my first half. #hmtraining #runsky
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Speed workout today. Five-minute warmup jog followed by interval set:
1. 5K pace for 3:00 followed by 2:00 recovery walk
2. Mile pace for 0:30 followed by 1:00 recovery walk
3. Repeat #2 three more times.
Repeat interval set two more times.
12 days until my first half. #hmtraining #runsky
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Recovery jog today to start Week 13 of the training. Focusing on being relaxed and not pushing the pace so close to the race.
13 days until my first half. #hmtraining #runsky
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Sunday long run today with two weeks to the race. I focused this one on maintaining the pace I need to stay in the aerobic heart rate zone. So a bit slower but managed 88% in Zone 3. Good practice for race day plan to watch effort up to halfway.
14 days until my first half. #hmtraining #runsky
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Progressive tempo run today. Started with 5-minute warmup jog followed by continuous 15-minute tun with progressive speed increases: 5:00 at 5/10 effort, 4:00 at 6/10 effort, 3:00 at 7-8/10 effort, 2:00 at 9/10 effort, 1:00 at 10/10 effort.
16 days until my first half. #hmtraining #runsky
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One-hour recovery run, did it at jog pace. I’m feeling the fitness gains from the ramp-up in miles the past month. I could have gone faster without much effort but am going to focus on staying in heart rate Zone 3 as much as I can as the race nears.
17 days until my first half. #hmtraining #runsky
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Light recovery jog today, 15:00. Flopped this workout with yesterday’s because of work obligations. I like that the ethos of this training program is that you can and should customize as the need arises.
19 days until my first half. #hmtraining #runsky
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Speed workout today. Five-minute jog followed by three sets of the following:
8:00 at 10K pace followed by 3:00 recovery walk, then 4:00 at 5K pace followed by 2:00 recovery walk, then 2:00 at mile pace followed by 2:00 recovery walk.
20 days until my first half. #hmtraining #runsky
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Well I did it, mileage peak for the training plan today (12.43 miles). I tried out my race plan and it was going pretty well until the last mile, realized too late I was finishing on a steep hill. Poor planning. But I hit my pace goal so we’ll see.
22 days until my first half. #hmtraining #runsky
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Speed training today. Five-minute jog followed by a 21-minute fartlek, continuous running that alternated between 2 minutes of hard running (about 9:00 pace) and 1 minute of recovery effort (about 10:15 pace).
24 days until my first half. #hmtraining #runsky
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Recovery run for 45:00 today. It was muggy after yesterday’s t-storms, air thick and heavy and foggier than a Scooby-Doo* episode.
(*never Scrappy-Doo)
25 days until my first half. #hmtraining #runsky
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Speed workout today: 5x5x10
Five minute jog followed by five 5:00 intervals at 10K pace (9:30 for me) with 2:00 of walk recovery in between.
<pedantic prof voice> technically this was my first fall run since the fall equinox was 2:19 pm yesterday.
26 days until my first half. #hmtraining #runsky
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Started week 11/14 of training program with the usual Monday 15:00 jog. Welcome to peak week, culminating with 12.5 miles Sunday. That’ll be my longest ever since I did 10 miles 15 (and then 8) days ago, so I’m trying to positive my way through it.
27 days until my first half. #hmtraining #runsky
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Long run today was a bit over 8 miles. I took it a bit easier this time and will do so much of the week since next Sunday is the big stretch from 10 to 12.5 miles.
Ten weeks of training done, four to go.
28 days until my first half. #hmtraining #runsky
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Intervals today, “Speedurance” in the app
1. 3x2:00 at 5K pace with 1:00 recovery walk after each (8:30 pace for me)
2. 10:00 tempo run at 6/10 effort (9:15 pace for me), 2:00 recovery walk
3. Repeat the three 5K sets
30 days (one month!) until my first half. #hmtraining #runsky
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Recovery jog today, 45 minutes at 4/10 effort.
32 days until my first half. #hmtraining #runsky
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Speed training today, “90s” in the Nike app. Nine 90-second intervals with a 90-second recovery walk in between
5:00 warmup jog
3x90sec at 7/10 effort (5K pace)
3x90sec at 6/10 effort (10K pace)
3x90sec at 9/10 effort (mile pace)
33 days until my first half. #hmtraining #runsky
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Started week 10 of training with a 15-min recovery jog. Not as sore this morning as I thought I’d be. Long run this week backs off on the mileage a bit but I’m building up to a 12.5-miler in two Sundays. That’ll be the I Can Do This test.
34 days until my first half. #hmtraining #runsky
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Finished ninth week of training with a 10-miler for the second consecutive Sunday. Last week that was my longest distance ever, today I worked to get a better pace. Shaved 22 seconds off my pace, good for a 3:44 improvement.
35 days until my first half. #hmtraining #runsky
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Speed run today was an 8K tempo run, which was surrounded by 2K warmup and 2K cooldown jogs (so I ran 12K total). For the actual tempo run the goal was run between 5-6 out of 10 effort consistent throughout. These types of runs challenge me to focus.
37 days until my first half. #hmtraining #runsky
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Recovery run today, 35 min at 4/10 effort. The humidity is making a comeback this week even with the temps being high 50s, so I’m trying to take it easy because I still have to run 17.5 miles in the next four days.
39 days until my first half. #hmtraining #runsky
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