After is rocky start in January due to the Flu, February is progressing very smoothly with regards to the Amber Tree Leaves Running Challenge. From past experience training for a 10km run, a mixed workout regime and a very healthy diet are the key to success.
The mixed workout regime for me consists of actual running, cycling and indoor cardio workouts (Insanity, P90X or similar – go for the plyo type workouts). The goal is to workout at least 3 times per week, less would not allow quick enough progress to run 10km in under 45 min by June of 2016.
After essentially started from scratch early February, I have been able to do about 13 workouts in the last 30 days. An quick overview of the activities is provided below:
For workouts I use a Garmin 310XT with heart rate monitor to track routes, durations, speeds, heart rate and calories (albeit the last is a bit of a useless unit, after all, if you are eating correctly this unit does not matter one bit). The above figure came from GarminConnect, an online database where all the workout data is stored. Handy.
You don’t actually need one of these toys, but they are very useful to guide and tailor your workouts and keep track of progress and improvements. There are many similar systems out there, the only reason why I bought this one is because of the massive discount bought on Amazon (after having done some research on what features were preferred on the unit). It set me back about CAD 175 (~€110) at the time. Still think it is worth its weight in gold, love it!
So, with regards to running, here are a few plots with data from the last month and targets to be achieved. The first one shows running distance vs. pace. As you can see, the pace is still around the 5:30 min:ss/km. For training purposes this should get down to around 4:45 to 5:00 min:ss/km.
The next graph is a plot of duration vs. distance, with pace lines plotted for reference. Also added are the training events from February. As noted above, the goal is to increase pace and distance. The preference is to first get the distance up, followed by the pace. But it may be that both will happen at the same time, depends on how I feel when running. (Yes, “linear” is not spelled incorrectly on the graph, it’s the Dutch way and I could not convince Excel to change to English).
The goal for next month is to jack up the running distance to around 8 km, while keeping the pace around or below about 5:30 min/km. Update to follow by the end of next month.