Day four

Day four

I should specify, my running plan is Monday, Wednesday, Thursday, Saturday. Four times a week. So my days are not really sequential but a running day, if you may call it that.

I missed my Saturday run. It was meant to be an easy 15min, 1.33km run, but it didn't happen. I ended having one of the most epic naps of my life instead as it was raining.

I've been looking into what sort of strength training I should be doing on my rest days. I didn't want to do any last week, as having just started a program - going all in will lead to injury. I have started adding some decent warm downs to my run, so that I do get some aid in recovery. Stretching every muscle in the leg for 30 seconds. Followed by some core stretching. side abs, and then some planks. Followed by some yoga stretches, downward facing dog, cat, bird... i really don't know what the real names are but stretches seem to work.

Yesterday's run was harder, my calves tightened up during the run quite a bit, I still managed to continue - but have noted some research into this might be worth checking into.

Yesterdays run:

Plan

Duration:   20:00

Distance:    1.78km

min/km:     11:15

Actual

Duration:   21:57

Distance:   2.33km

min/km:     9:26

Day Two

The second day was great, motivation was still high and yes soreness in the thighs and calves was very apparent.

I started with researching nutritional plans for pre- and post- running. Not really finding much, I decided n my own to do two things - stay hydrated throughout the whole day. Using the color of my pee, to ensure I maintain hydration. I also made sure I didn't skip my carbs today in any of the three meals.

Pre-workout - Cyto-Boost workout drink. 1 small scoop, 400 ml of water.
Post-workout - 2 scoops of protein, 400 ml water, 1 banana chopped up and frozen. Drank half of it be right after working out and the other half just before bed.

I changed up my route today - adding a longer section of downhill and uphill.

Also added a cool-down walk after the run and a stretch down. I've been seeing a lot of bad reviews on cold stretching, so before the run get more intense and longer, I will also add a warm-up walk, followed by some stretches and then begin the run. Stretching, Warming up and down are going to be very important especially in my situation to prevent injury and increase efficiency.

The run:

Plan (same as day one):

Duration:   20:00
Distance:    1.78km
min/km:     11:15

Actual

Duration:   21:00
Distance:    2.30km
min/km:     9:08

Day one

Day one

9th March 2016

I have no idea what format or how I really plan on keeping this blog up to date. But will let it just become creative as I go along.

Most of the day, was spent finalizing the running plan and training schedule. What I found helpful was using google maps to map out "walking" directions and creating running loops from two locations. Work and Home.

This allows me the flexibility to run from home or right after after work. After some creative mapping techniques I came up with about 6 different routes, which I think will be interesting and challenging. A variety of uphills and downhills and flat routes.

I settled with two apps on my phone which i decided are helpful and sync together so I can finalize once using. Gipis - which gave me my training plan. and Runkeeper - which allows me to map out the runs and also provides better summary detail on elevations and pacing during the run.

The Target

Duration:     20:00

Distance:      1.78km

min/km:       11:15

So as soon as I started the run, I realized the pace being set was practically brisk walking. Lot of temptation was there to go flat out but then realising this program helps me keep the same pace over a duration of time - i decided my best to try and stick with it.

The Actual

Duration:     21:58

Distance:      2.37km

min/km:       9:16

Calories:       224kcal

NAME

PACE

CLIMB

1 km

8:58

2

2 km

9:17

3

3 km

10:02

-5

Introduction

You really should read the pages on the left before you dive into my venting.

About this blog - About this blog

The plan - The Plan