Fitness Goal 2011: 4 weeks in

Intervals
Ran one more set of intervals and added some new exercises since my last update.

Again, the times were all over the place but a bit faster than last time.

Weight Training
Although my actual running times are short, I spend about 15 hours a week reading daft training methods online.
One thing I have been reading about is improving running times by strengthening your back and core abdominal muscles. This is something I’ve never bothered with in the past and spending time in the gym doing press-ups and weight lifting is not something you will find me doing.

I have found one set of exercises though that I’m doing twice a week and that takes about 10 minutes each time. I can live with 20 mins a week. More on these another time.

Weight Loss
Not much happening here this week. Weight is 78.3Kg again.
It would be nice to think that my 20 mins of weight training has put on so much muscle that I’m going up in weight again… No chance though
One thing I have noticed this week though is that I have not been eating at regular times and I am back to my old habits of eating dinner between 21:30 and 22:30. I’m going to try and battle this back down to eating between 18:00 and 19:00 again.

Test Run

On Monday I made a little test run of 5Km to see if I could get my speed up. I set my target at 21mins30Seconds which is 4:18 per Km, the same as you need to run each Km of a half marathon to get in at 1h30mins.

I didn’t quite make it, but at 21:40 I was only 2 seconds per Km off the pace. I was knackered at the end though and I dont think I could have done another Km, never mind another 16.

The variation on the lap times are still too big for my liking…

Still it was a significant improvement from my previous 24min/5Km run.