3 weeks already? How did that happen?
The diet continues to move on.
Day 1: 81.9Kg
After 2 Weeks: 78.9Kg
After 3 Weeks: 78.3Kg
This week saw the first of my actual physical trainings. Total time on the “track” was 30 minutes.
Running practice was the 5Km in 24mins that I ran on Tuesday and on Saturday I ran my first ever interval training.
This involved running as fast as I could for 400m, walking for 90 seconds, running for 400m, walking for 90 seconds etc. until I had done 4*400m.
Here’s the times…
|
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| 1 | 00:01:41 | 0,40 | 04:14 |
| 2 | 00:01:41 | 0,40 | 04:14 |
| 3 | 00:01:30 | 0,40 | 03:47 |
| 4 | 00:01:37 | 0,40 | 04:04 |
Remember, between each of these there was 90 seconds pause.
This was one of the toughest trainings I have ever done. At the end, I was nearly physically sick and had a crashing headache. Cant believe that the total training was only 1600m and just over 6 minutes. I mean, just last year I ran a 42000m race in around 4 hours.
The difference of course is the aerobic vs anaerobic nature of the training and that’s why I am doing this. My idea is that by doing this kind of short burst training I can raise my “aerobic base” so that I can run longer distances faster.
This goes in the face of conventional wisdom. Most training plans for a half marathon show a 12 week period where you run 5 or 6 days a week and do longer runs (typically starting at 4Km and building up over the weeks to 15-18Km). Good Example of an intermediate level plan where you start with 22Km over the first week and build up to 37Km by week 12.
By using intervals, I plan to train just three times a week. Twice I will run intervals for roughly 6 minutes of sprinting each time and once a week, I will to a longer run (starting with 5Km and moving to 10Km) which I will use to measure my progress (or lack of).
I’ll look at all this again in a few weeks time just to see if I’m heading in the right direction or off on the wrong track, but at the moment it feels good for me to try to get comfortable running at faster paces rather than just go out and run another bunch of 10Ks in 50mins that I know I can already do.
