Summer is almost over and we are starting to feel and see the process (I am now out in the dark just before 6 am after a period of glorious run in the sun at 5 ) and it is time to summarize what has been accomplished and how we take it from here! Time for reflection and planning.
I am going to write a bit about me now, but you can just skip this (mainly for me) long story and reply with your memories of the summer and your plans for the future
So the summer began with a nice HM, half prepared, but well ran in 1:42 (great considering the hills!) and an overall placement as 172 / 700!!! I then started to plan ahead and wanted to get some more miles in (in May I hit the wall in a marathon so hard that I could not understand what was going on... and I want this to stop and get a better time in that distance). So I looked at the Dublin marathon and got inspired for the training plan. When I started the first week of July I also looked in the mirror and realized how big and fat I became in the last few years. I jumped on the scale and got scarred: 96 Kilos!!! (211.6 pounds!!!). My BMI? over 30 and close to 31. My waist? 107 cm (42 inches!!!). This not only was bad for my running but also for my health! So I looked around, I found this forum and started to look more at calories intake (this happened toward half July).
In July I ran my first Longest Streak
- 22 days and 178.5 miles. This resulted in 205 miles run in July. My speed went up a bit as well, 7:55 / mi. But the real change happened in August. at the beginning I had lost a few kilos and started to push a bit, but I still wanted to build resistance and stamina with many miles in that month to create the basis for a 10 k training in the summer (I would really like to get fast on the distance and then faster in the HM). So I still ran 170 miles in August, but the surprise came in the last week, in which I started going faster and faster, until I got to run 4 miles in 26 (6.30 per mile!). Final result for August 170 miles on an average pace of 7:49 / mile.
Finally this week I did my first long interval with 2 miles warm up 4 miles strong and 2 miles cool down, resulted in a new PB on the 8 (well the course is 7.9) miles of 59 minutes (and can be improves and I did it running 4 miles - warm up and cool down - at 8/8:30 per mile and 4 miles - the strong ones - at 6:30 per mile!!!).
I dropped 12 kilos in the meantime (still 6 to go to healthy BMI and 14 to go to my runner's healthy weight) and I think this is what made the difference in the speed work (for the healthy fit ones, have you ever tried to run with a back pack full of 12 kilos (12 liters of water for example??) Ain't easy
So the future looks good I guess. I have the miles for basis to build up on (1000 in 2016, of which 120, 205 and 170 (tot of almost 500 miles) in the last 3 month. So now it is the moment for interval and speed work to prepare my first (and therefore fastest) 10K. I give my self 8 weeks on it. will do 1 session with repetitions such as (8X400 mt. fast with 2or400 recovery jog or 6X800 with recovery jog), 3 easy runs, 1 out and back run (this is interesting, never done it: I will go out fast for 10/15 minutes and come back on the same course trying to go further! Interesting change isn't it?) and one long run (1 rest or recovery day). Will try to include some core and muscle strengthening exercise... 40/50 miles per week.
The goal is running a fast 10K race on the 6th of November. In the preparation I will attempt my personal best on the 5K (park run). Aims (not sure if possible) 20' for the 5k and 40' for the 10K (never ran faster than this, even in my teenage, on these distances )
Looking forward I will try to prepare a fast HM for the beginning of 2017, the belfast marathon in may 2017 (cannot be fast given the hilly course) and the Dublin marathon in 2017. Any other race will be optional
Hope this post wasn't too boring, it will be for me a reference point where I will try to put updates in reply as motivation to keep running... as Autumn has always been my problematic period for running (usually, I simply stop...)
Enjoy your running and have a nice weekend!!!