Peter’s Blog

Today I ran my first 10km of the year and it went quite well. It’s not an official 10km as it was just one of my training runs and the route length is only measured in google earth.

I have been adding 0.5km each week over quite some time now and finally today I went for the 10km. It’s my long distance of the week and therefor I do not try to run it fast, actually I try to keep it semi slow (witch is hard for me) so I don’t get an injure. I try to do it in 50 minutes or just below that and today the watch said 49 minutes and 12 seconds.

I will keep the 10km as my long run for some weeks before I stat to add 0.5km again each week. This year I will try (again) to not run into trouble with my knees or shins as I have had so many years now….

Are you wondering about the title ? Don’t, I will explain…

Started by running 22 minutes with Tine in her pace and then doing my tempo training as it’s Thursday.

Until now I have runed 5.54Km tempo each Thursday, but as I started to get into too much trouble with my shin, and don’t want to go down again with real shin problems, I have decided to break this training into 0.88Km warm-up, 3.68Km tempo and 0.88Km warm-down which adds up to the 5.54Km in total. This should be easier on my legs I hope.

So the explanation of the title is 5 minutes warm-up, 15 minutes tempo run and 5 minutes warm-down. Yes 5 minutes warm-up isn’t enough but remember to add the 22 minutes I run together with Tine, see now it looks ok.

Ok, first time running 3.68Km tempo…. it’s rather short but don’t get me wrong, it’s my hardest run at the week! I’m both looking forward and not looking forward to it…. Looking forward to see if I can match the time or even do it better and not looking forward as it really hard and exhausting.

Well today I’m really happy, did the 3.68Km in 15:05 which gives a pace of 4:05 minutes/Km !

Btw. my groin is much better today, still a little tender but it almost nothing.

First Tine and I did 23 minutes together in her pace and then I went to the park on my own for 5 rounds.
Normally I’m not running in the park Tuesdays but as I didn’t get to run there last Sunday I decided to go to the park today. Besides that, I thought that my shins would be better off by running 8.3Km in the park than 10.3Km on my normal route. Even that the route is harder, it’s shorter and the foundation is softer.

I did the 8.325Km in the time 41:10 which gives 4:56 minutes/Km. I’m very happy with the time as I had set a max pulse of 155 which was almost impossible to keep when running uphill - it felt more like walking up.

Downside was that after 3 rounds my right groin started to get sore. After 5 rounds (yes, you know me, I have to be in great pain before I stop) it was rather sore but not as bad as you could call it pain so I’m not that worried.

No - I’m not happy. Both my shins are complaining. They are rather moan and I do feel a little pain from time to time but they are not directly painful, have been like this for a while now but I feel it’s slowly getting worse. It’s always hard to tell when the pain is sneaking up on you little by little.

So I decided not to run the 8.3Km in the park as planed (yet again arrh!!) so the only running I did today was with Tine and that was 24 minutes in her pace.

I could have gone to the park and the 8.3Km but I know that it could make my shin problem even worse so I decided not to. Now I will see how I feel Tuesday…..

I wasn’t looking forward to my run today as I was not feeling too good, mostly because of too little sleep.

Well Tine and I went out for 23 minutes together in her pace and after that I went for my speed training. Today I was allowed a pulse of 180 but now this max is more or less unimportant as I’m running as fast as I can. The first 2Km I’m not even close to 180, the next 2-3Km I’m a little under 180 and the last 1Km or so I have to back off a little to keep the pulse under 180 but on the other hand I’m so exhausted that I just have to back off anyway….

Today I was a little faster on the 5540 meters route that last Thursday as my average speed was 4.17 minutes/Km compared to 4.19 minutes/Km last Thursday.