Thursday is swim day around here, and I went to my gym’s pool at opening time, 5:45 AM, to get a 3 KM / 3280 yard swim.
I do this once a week, and I have trouble beforehand every time. Thinking about such a long swim, and not running on top of that, is hard for me. But after about 5 laps warming up, I start to really enjoy my time in the pool, cutting through water, pushing forward, and feeling like I’m swimming so fast. Which I know I’m not, it takes me about 70 minutes to swim this distance.
I’m beat by the end of the workout, but it’s a good feeling.
It was raining hard this morning, and I got to the office really late. It took me forever to take the kids to daycare and drive to work. We are not used to much rain in Israel, so it seems the world stops when it does rain, traffic gets crazy, the sidewalks are empty of walkers.
My next race is the Jerusalem Half Marathon on Friday the 21st, so tomorrow I officially start tapering, one week. It should go smooth, I’m getting good at this race preparation stuff. I don’t feel nervous about the race or worried about tapering. I was a mess before my first race, and to think that was only 4 months ago…
I know the courses of the Jerusalem races (all distances) are tough, with lots of hills, so I’ll definitely be slower than my last half.
After looking at the course map a few times I finally figured out to look up the elevation chart.
Approx 230 meters / 755 feet total elevation gain. That seems like a lot to me.
Yes, I went running, but it wasn’t as short as I had planned, or as easy. I did 10.7K/6.6M instead of the 7K/4.3M I had scheduled, and average pace was 04:55 min/KM (07:55 min/mile) instead of my planned pace of 05:27 min/KM (08:47 min/mile).
That’s what happens when you run in a beautiful place on a beautiful day.
Or when you are freaked out about a race and push yourself instead of taking it easy, like that’s going to prove something.
I threw in some junk miles (junk kilometers, is that a thing?) for good measure today, 7.7KM/4.8M at average pace of 05:16 min/KM (08:28 min/mile).
Actually they didn’t feel like junk to me… it was cold and I still made an effort.
I don’t think any run should be considered junk. Well, at least not anything longer than 20 minutes.
Then I went to the gym for 30 hell minutes of ab work, and 15 laps in the pool (750 meters).
Every day after a workout I make myself a shake and take it on my way to work. This is by far my favorite post workout snack.
I usually base it on frozen coffee (I make it and freeze it in disposable cups), soy milk, a banana, and whatever else is around (strawberries, apples, chia seeds, flaxseed, raw cacao, etc.).
I forgot I had frozen some of the chocolate flavored coffee I got a while ago, and I made today’s shake with it and it was awesome.
I couldn’t figure out why the shake tasted so great and then about 10 minutes later I realized what it was.
I also put it in a large banana, a cup of soy milk, brown sugar, cacao, chia seeds, and lots of ice.
What is the least distance / time you run?
For me it’s usually 7KM/4.3M, once a week, for recovery after a long run.
I officially started tapering today, 1 week away from my next race.
This morning I woke up a bit later than usual, it is Friday and I am tapering after all, and had 2 amazing cups of chocolate flavored coffee. Have you ever tried that? I guess they grind the coffee beans with chocolate beans, yum.
And I went for a very light run on the treadmill, with a few intensity intervals closer to the end. Total distance was 9KM/5.6M. About 45 minutes total running time. The intervals were the last 15 minutes, 5 intervals of 2 minutes running hard, pace of 4:15 Min/KM (6:51 Min/Mile), and 1 minute of easy running, pace of 5:19 Min/KM (8:33 Min/Mile).
Then I went for a swim at my gym’s pool, about 20 minutes.
I took a shower at the gym, which is what I do almost every day, and get ready for work/life there. I’d much rather shower at home but it takes me 3 times the time, with 2 kids running around. At the gym it’s 15 minutes and I’m done. Well 30 minutes including makeup and blow drying my hair. It would take me 2 hours to do it at home, trust me, I’ve tried.
However my locker situation is not a pretty one. I take with me way more than I could ever fit in there.
I have 3 pairs of shoes in that Mickey Mouse bag, running shoes, boots for after the gym, and I took an extra pair of shoes in case I wanted to go to spin class. I’m not ruining my Brooks Flow’s soles on the spin bike pedals.
I was out and about by 8:30 AM, not bad. I love my car and I love driving.
I met a friend for coffee afterwards, and had another 2 cups. 10 AM = 4 cups of coffee already. And I didn’t even like coffee until about 3 years ago… maybe I should go back to that.
I hope the caffeine is long gone from my system by 10 PM because I have to get up early tomorrow: a “long” (by tapering standards) run of 13KM/8M.
My gym opens at 5:45 so if I’m going to the gym, that’s when I go.
Yesterday I did a fartlek run on the treadmill.
I hope I got the definition of fartlek right, because actually I’m not 100% sure.
According to what I read online a while ago, when trying to make a training plan that would allow for some running improvements (instead of just doing whatever, you know?) it is like an interval run but not as structured, so basically you just run harder for a certain period of time, and easy for another period of time, and then do it again but not necessarily the same amount of time for running harder/easier as other intervals.
Whatever you feel like doing, basically? As long as you run harder/easier. Suits me.
Anyway, this is what I did:
I really like this kind of workout because the few easy minutes are enough to let me rest my legs a little and get my breathing back to normal.
It’s a great speed workout as well, I can run paces that there’s no way I can run as tempo yet, so at least I do 10 minutes of it.
Every couple of months, when the paces start to feel more comfortable, I add the speed a little bit so I’m running at a hard pace again.
Today I set up my IPad to wake me up at 4:30 so I could go swimming at the gym pool at opening time, but yesterday I played with the volume and turned it all the way down.. very smart.. so I didn’t hear the alarm go off and woke up at 5:20.
Still early, but late for me. It’s a good thing though because I really needed the extra sleep, I’ve been going to bed after 11:00 every night this week, way too late for the time I wake up.
I considered just skipping today’s workout, but that was a no go for me. Good.
And then I considered going right then, with no breakfast, but decided against it. Good choice again. I don’t know what I was thinking. I wouldn’t have lasted 5 minutes in that pool. I need my coffee!! And I need my food!!
Ended up with my usual 2 cups and oatmeal bar.
I swam 3KM/1.9M, or 60 laps… yes, I do count them… am I crazy? I do 3 sets of 20 laps, and each number from 1 to 20 has a different association in my mind so it’s easier to remember which lap I’m swimming. OK, I just answered my own question, I am crazy.
Going for a long run tomorrow morning, 25KM/15.5M… slow and steady, I hope.
Never run this distance before (the most was 23KM/14.3M).
Hope you are some good weekend runs scheduled. I love my weekend runs.. they give me energy for the whole week ahead.