Running

    Half marathon block - Week #3

    I am training for my first half marathon

    Summary

    The week started meh with a lot of soreness, but ended quite nice. Four running sessions, two Pilates sessions and one strength training session.

    ~35 km in total. 5km more than last week due to the addition of the easy run.

    2024-04-02

    Steady run on the treadmill. It honestly didn’t feel right, my legs were sore. I guess I didn’t have enough time to recover from the previous week. Also, I tried a new gel, so I wanted to be near a WC, hence running at the gym :P

    • 10’ in zone 2
    • 5 sets of 4’ at 5’00/km & 2’ at 6’40/km
    • 5’ in zone 2

    One hour of Pilates in the evening.

    2024-04-03

    Easy 35' run, short run on the treadmill. Just to put some kilometers on top. Still a little bit short

    2024-04-04

    Hills. Lovely day, perfect to get all sweaty. Not going to lie. It was hard. I was panting at the end:

    • 15' in zone 2.
    • 5 times: 1' of progression with 30" of slow run to recover.
    • 5 times: 100m up hill.
    • 2' slow run.
    • 5 times: 100m down hill.
    • 5' of zone 3.
    • 10' of cool down.

    One hour of Pilates in the evening.

    2024-04-05

    Strength training, I was wasted at the end:

    • Warm up: 10' at the elliptic trainer.
    • Superset
      • 4x(12-10-10-8) Bench press.
      • 4x8 kettlebells deadlift.
    • 15' AMRAP:
      • 10 squats with sandbag
      • 12 plyometric Bulgarian split squats.
      • 10 lunges with medicine ball.
      • 10kcal at the ski-row machine.

    2024-04-07

    Long run. I was scared about this one. Not because of the distance (14km), but because I didn’t sleep well that night, and I was sore all week long. But it went extremely well. I really enjoyed it.

    • 2k at 5'50"/km
    • 3k at 5'30"/km
    • 4k at 5'15"/km
    • 3k at 5'50/km
    • 2k Cool down.

    🏃Hills workout. 20C early in the morning. April went nuts.

    Half marathon block - Week #2

    I am training for my first half marathon

    Summary

    Three running sessions, one Pilates session and one strength training session.

    30 km in total.

    2024-03-26

    Steady run:

    • 15' in zone 2.
    • 10' in zone 3.
    • 5' in zone 4.
    • 15' in zone 3/2.

    I honestly struggle with zone training. Zone 2 mixes with zone 3 really fast. I use my watch to track this and I know is accurate but I am starting to think in trying a chest band. Or maybe not because who needs to waste more money?

    Pilates session.

    2024-03-28

    Intervals:

    • 10' in zone 2.
    • 4 repetitions:
      • 3' at 4':50"/km
      • 1' at 6':30"/km
      • 1' at 4':00"/km
      • 3' at 6':30"/km
    • 5' of recovery.

    2024-03-29

    I hit the gym to do mainly deadlifts and other exercises for the back and legs.

    2024-03-31

    Long run: 12km

    • 3k at 5':50"/km
    • 3k at 5':30"/km
    • 3k at 5':15"/km
    • 3k at 5':50"/km

    For some reason, my pace was all over the place. I ran way faster that I expected, hitting 4':30"/km most of the time. But I enjoyed the run. On average, I did 5':22"/km.

    Half marathon block - Week #1

    I am training for my first half marathon

    Summary

    Three running sessions, two Pilates sessions, one strength training session.

    I matched the first two running sessions with Pilates, so I can use them to stretch.

    I used to run early in the morning before work, but this week I moved the first two running sessions to the middle of the day before having lunch. The reason is to avoid arriving back home starving and do binge-eat. I can arrive and have a proper meal and go back to work. It works for now, although the heat will be a problem soon.

    2024-03-19

    A 45 minutes easy run in zone 2. I usually run these kinds of training in the treadmill. I can put some music or an audiobook, and keep a steady, controlled pace that allows me to be in zone 2. But I ran outside and zone 2 becomes harder, so let’s say it was a zone 2.5.

    Later in the evening I had my Pilates class.

    2024-03-21

    A pyramid session. 20C day. Bad idea:

    10 minutes of warm up.

    The pyramid (fast pace was around 4':40"/km pace):

    • 1 minute at fast pace, 1 minute easy run.
    • 2 minutes at fast pace, 1 minute easy run.
    • 3 minutes at fast pace, 1 minute easy run.
    • 4 minutes at fast pace, 1 minute easy run.
    • 3 minutes at fast pace, 1 minute easy run.
    • 2 minutes at fast pace, 1 minute easy run.
    • 1 minute at fast pace, 1 minute easy run.

    1km progression.

    10 minutes of recovery.

    2024-03-22

    Strength training at the gym. Far from high weight but demanding nonetheless.

    It can be summarized as: Squats at the rack, series of lunges and moving around weights, and stretching at the end.

    2024-03-24

    The not so long run. A 13k run at 5’32”/km (on average). It was a really nice run with perfect weather and no pain whatsoever.

    Worst weather conditions I’ve ever raced in. Wind alert, raining (my number almost fell off), and 9C. But somehow managed to get a PB: official time 47:48. 🏃

    🏃 Llanera 10k 2024

    First race of the year!

    Official time 50:21 (for some reason my watch tracked 9.95km but it was not an official regulated track so it kinda makes sense with all those hills).

    Extremely foggy. Extremely hilly. Quite happy with the result. It is my fastest 10k by far. It’s a bummer that I cannot add those 50m so I can see it compared with other races.

    🏃 Two races in one day. Personal PR in the first one. Good way to end the year.

    🏃a new humble personal best

    🏃early morning run