Janathon Day 20 – yet more intervals…but faster ones this time

As most of my friends know, I really hate early mornings and I really, really hate doing exercise first thing in the morning. Unfortunately, now that I’ve started back at work, the only time that I have to do exercise is in the morning. This meant that I dragged myself out of bed and straight into running tights and shoes on Monday morning. Luckily the weather cooperated and it was a glorious sunny and crisp day. My goal for the day was:

Warm up, 15 minutes. Run, Z4, 2 minutes. Run/Shuffle Z2, 2 minutes. Repeat 3 times. Cool down, 15 minutes.  Stretch

It was cold and crisp when I stumbled out the door. I was not psyched for running and I think I’m hitting one of the many stumbling blocks that will dot the 12 week training path. I digress. It was cold and crisp – well actually freezing when I left the house. I started the slow warm up with gloves and ear warmers on. The pavement was frosty and a week bit slippy. This worried me because I was supposed to be hitting Z4, which would involve me running more than a shuffle pace. I decided to stick to the sunny, relatively flat roads to try and limit the potential for landing on my ass.

Originally I didn’t intend to stick to the 15 minute warm-up, but 10 minutes hit and I still didn’t feel ready to go for a lung busting sprint. I also learnt that coffee really does mess my heart rate around. I could easily keep in Z2 warming up and in recovery during this run. Clearly, I need to train before coffee. That means doing exercise early. Hmmm

After my 15 minutes warm-up, I still wasn’t keen on the idea of pushing my heart rate but went for it. It was so nice to run faster than snails pace – at least for the first 50 seconds. I managed to get my heart rate into Z4 relatively easily and it did hurt a bit to keep it there. I was happy to slow back down to Z2 for the 2 minute shuffle. After 2 reps of this, I started to run out of road. I had to take a diversion and ended up running down a hill and doubling back on myself.

I got some fairly odd looks by sprinting/shuffling, but I felt so good by the time I finished. I did cheat on the warm-down though. I only did 10 minutes.

Some stats:

  • Distance – 5.01 km
  • Time – 30:18
  • Elevation gain – 157 m
  • Pace – 6:03 min/km

Year-to-date

  • Distance – 71.1 km
  • Time – 8:21:00
  • Elevation gain – 1272 m
  • Runs – 11
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