5K Weekly Training Update – Week 2 & 3

I love that I originally started this blog saying that the week hadn’t gone to plan. Well, that certainly was true as I didn’t even post it, so you have week 2 & 3 training together. If you haven’t read week 1, click here to read.

It’s only week 2 and all did not go to plan! I really like ticking off runs in a plan and nailing everyone, so it frustrates me that I haven’t done this during the week. But, life is not perfect and I just have to put this week behind me and work hard in week 3.

Rularuns Action shot

Week 2 of Training.

Monday: It was bitter cold, with the remnants of snow on the ground and I very nearly jumped on the treadmill for this 40 minute run. But I decided to add a poll to my Instagram stories. When the 1st three people to reply all said run outside, I thought what horrible people!

I layered up and headed out. It was VERY fresh and the wind was FREEZING, but I actually enjoyed being outside. There were not too many people about, I think they were all sensible to stay in the warm!

Tuesday: I always reschedule my Tuesday run to a Wednesday so that I run with Christine. Last week I used this day to do a strength workout, this week nothing! I know that strength will make all the difference yet still don’t prioritise them!! 🤷🏼‍♀️

Wednesday: Session time. The plan had set a Steady State run. Basically a tempo ish run. It prescribed the pace and consisted of a 10 minute warm up, 15 minute steady state 8:52- 9:12 and then a 10 minute cool down.

As I left the house to meet Christine, it started to snow! After 5 minutes it was snowing quite hard. I contemplated turning around and heading back home.

As we started our run, the sun was shinning and it was blue skies. We headed for an area that was flat, still anticipating doing the speed work. There was a thin layer of snow on the floor, but it wasn’t too bad.

As we were nearing the end of our warm up, we were stopped by a few walkers and warned about how the snow was covering a layer of ice up ahead! I knew then that the session was a no go! With the session abandoned we just went and explored the snowy area and enjoyed the pretty views.

Thursday: This should have been a rest day, but after a failed session yesterday I felt I wanted to complete the session. My daughter had felt poorly during the night, so I had been up with her and then ended up sleeping in her bed. That meant a very poor nights sleep. I decided that the session would take place in the afternoon.

As the day progressed I kept talking myself out of the session. This sounds really silly and writing it down makes me realise just how silly it is, but I was concerned that I wouldn’t be able to hit the pace. Also, every direction from my house is a hill and the thought of tackling a hill and speed just didn’t appeal!

As it got later and darker, I resigned myself to running on the treadmill. At 8pm I was still sat on the sofa! I was so ready to sack it off, but my husband said “You will feel better after” and he was correct!

Frustratingly, my tread and watch are always SO out. I did a 10 minute warm up, then set the tread to 11 kph. According to conversions this is around 8:50 pace. I completed 15 minutes at 11kph. It felt tough at the start but I managed to get in to the rhythm. 10 minutes cool down and I was done. When I checked my watch, it said my pace didn’t dip below 10 minute/miles. I think the watch estimates pace from arm swing, but I can’t help worry that my tread is not running at the correct speed!??

Has anyone got the footpod? Does this help read the correct speed on the treadmill? Is there an easy way to check the speed on a treadmill?

Friday: After my poor sleep the previous night, I thought I nice lie in would be good. Instead I didn’t sleep too well and woke up with a head ache. I tried to stay in bed, but it made me feel worse. I contemplated running again today, but actually I didn’t feel that great for most go the day. So I took another rest day!

Saturday: I still didn’t feel great. I felt like I had a hang over. Craving all the junk food and not wanting to move off the sofa. So that’s what I did!

Sunday: Feeling better, but still not 100% I hit the treadmill for my long run. That way I knew I could stop if I didn’t feel it. Instead, I stuck on a podcast and just got it done!

Week 3 of Training.

Even though it was half term, I was determine to get this week nailed! The weather was kinder too, so no excuses and all sessions were completed!

Monday: It was exactly a year ago to the day that my mum died. Grieving for my mum has been quite hard, the usual connections you would have with family has just not been their due to lockdown! I will feeling a little sad, but I headed out for a run with my mum’s playlist on. As soon as I set off the tears started. Running and tears just do not go! But I slowed down, smiled and kept going. The sun was out and it was actually a really nice way to remember her. It was as though she was with me on my run! 40 minutes easy completed.

Me & Mum

Tuesday: Rest day

Wednesday: Steady State Run – 10 minutes warm up, 15 minutes between 8:52-9:12 pace, cool down. For some reason when I have a set pace, I can often run faster or slower than the pace, but never keep in that range!!🤷🏼‍♀️ It meant that my watch beeped at me a lot during this run!

My 15 minute section averaged 8:45 min/miles. Trying to find some speed in my legs is not easy. I am feeling very heavy, sluggish and unfit. But I just have to stick with it and hope that this feeling improves.

Thursday: Wow, a run in a t-shirt! I headed out later in the day, but had seen everyone had been running in t-shirt and shorts, so ditched the base layer. I wasn’t brave enough for shorts, but it was the least number of layers I had run in for a very long while.

The plan said 40 minutes easy, so I took a familiar route now, but had to have a little stop for this photo.

Friday: Rest day.

Saturday: Plan said 60 minutes, but I did a little extra. I miss my long ‘long’ runs with my friends. 78 minutes of dodging the mud and puddles. I really should learn not to wear light coloured trainers when I run with Christine!

Sunday: Rest day.

So I good week 3, but I can’t say that I feel like I am improving. Going from running everyday in January makes me feel like I am actually being a little lazy at the moment. My milage has dropped and the frequency of my runs, so this should be the perfect time to think about the other elements like strength, stretching, foam rolling etc. Why can’t I motivate myself to get this sorted.

Considering I am good at following a plan I have considered getting a strength coach/plan. Any experience of this? Please comment below and let me know.

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