Friday, June 07, 2013
After listening to the advice from folk here on Sparkpeople, I set off for a long run with two goals: to keep myself at a 6min/km pace (about 3.5 miles, think) and to run for 70 minutes - my longest distance so far. I knew that would get me to about 12km (7.5 miles, I think).
So, off I went, and I loved every minute of it! I reached the 60 minute mark with no leg pain and got to 70 minutes feeling quite strong, which was wonderful - quite a difference to the last time I tried it!
Although I've only slowed down by about 30 seconds per kilometer it has absolutely made a difference to my endurance. I cant believe how much more I enjoyed the run because of it.
I did not take water with me, simply because I couldn't find any water bottles in the house. It was a cool day, though, with a bit of a drizzle for the entire run, so I didn't really need it. I will next time.
I have signed up for a 15km (Just over 9 miles) race at the end of July, which is a good stepping stone to prepare me for the half marathon in October. After today I'm feeling much more confident about it.
Here is my plan leading up to the 15km:
Week 1: 13km (+/- 75 minutes)
Week 2: 12 km (70 minutes)
Week 3: 14 km (+/- 80 minutes)
Week 4: 12 km (70 minutes)
Week 5: 15 km ( +/- 90 minutes)
Week 6: 15km race
Obviously, there will be shorter runs during the week as well. This is just what I'm thinking with regard to building up my longer runs.