Sprintervals

Iโ€™m traveling to Barcelona later today for work. I have a full planned week ahead of me with hardly any private time. While Iโ€™m bringing along my running gear, that isnโ€™t a guarantee that I will be able to do any running until Friday.

Because of my schedule for this week I thought it would be a good idea to start the Monday with a series of sprint intervals on the track. This run was about not going out too long to ensure recovery from yesterday’s 12.5 km, yet long enough to build up some additional strength.

๐Ÿ”ฅ 5:00 warm up followed by stretches
๐Ÿ‘Ÿ 0:30 at 1500m pace
โ„๏ธ 0:30 recovery
๐Ÿ‘Ÿ 0:15 sprint
โ„๏ธ 1:00 recovery
๐Ÿ‘Ÿ 0:45 at 1500m pace
โ„๏ธ 0:30 recovery
๐Ÿ‘Ÿ 0:15 sprint
โ„๏ธ 1:00 recovery
๐Ÿ‘Ÿ 1:00 at 1500m pace
โ„๏ธ 0:30 recovery
๐Ÿ‘Ÿ 0:15 sprint
โ„๏ธ 1:00 recovery
๐Ÿ‘Ÿ 0:45 at 1500m pace
โ„๏ธ 0:30 recovery
๐Ÿ‘Ÿ 0:15 sprint
โ„๏ธ 1:00 recovery
๐Ÿ‘Ÿ 0:30 at 1500m pace
โ„๏ธ 0:30 recovery
๐Ÿ‘Ÿ 0:15 sprint
โ„๏ธ 1:00 recovery
๐Ÿ‘Ÿ 0:45 at 5k pace
โ„๏ธ 5:00 cool down

Sunday recovery run

The weather is still not great for running. We have had lot of wind and rain showers and I had to fit in my long run between these showers. I didn’t go for another 21k distance this weekend as my legs are still a bit sluggish from the past long and intense week.

This 12,5 kilometer recovery run was a good one. I split up the distance in three parts making sure that each of the splits I increased the pace. I averaged out at a recovery pace of 5:49 per kilometer with my last split being at 5:21 per kilometer.

On to the next week, again a week with travels and lots of work so I will need to figure out where to fit in my runs.

Sluggish legs can still run

My legs and body were a bit sluggish today. Probably because Iโ€™m busy at work and at home at the same time. All things add up, leading to a little less comfort while running.

Anyhow, I was able to do another 8,5 kilometers after diner today. Iโ€™m happy that I went, and Iโ€™ll see over the weekend where this run has led to for my overall week schedule.

A quick 30 minute easy run

I just got back from two day in Bristol where I unfortunately didnโ€™t have the opportunity to go out for a run. To compensate for the time behind my desk and in an airplane I went out for a quick 30 minute run immediately after I got home.

This was 30 minutes well spend, 30 minutes on reflecting back on the day and getting some โ€˜slownessโ€™ out of my body.

Another half Marathon

I completed another half marathon distance today adding up to a total distance of 42,4 kilometers this week. Overall, my running is improving endurance and pace wise this year, and I like it. Itโ€™s a good outcome of not being focused on pace or distance at all.

Iโ€™m not sure where this running longer is going to take me. I donโ€™t have a specific goal in mind as long as I can keep the consistency of three runs a week going. That in itself will be challenging enough this summer and fall due to lots of long haul business travel being planned.

7k to start the day

I went out for a third run this week just now. The weather is good for running (not to hot or windy) and I had the time for it this Saturday morning. I went for a 7km run on the track and did a few 100 meters of different Fartlek paces during the third quarter of the run.

Every run is a run and all kilometers add up. On the next long run which is planned for tomorrow.

Another day, another run

Time to start working on pace and endurance again, this time by doing ‘2 minutes of hard running and 1 minute of easy running’ on the track. I followed with a 15 minutes run at 5:49 per kilometer. This was a nice run as I wasn’t alone at the track and temperature and humidity were really comfortable.

๐Ÿ”ฅ 5:00 warm up followed by stretches
๐Ÿ‘Ÿ 120 seconds at 5k pace, 60 seconds recovery
๐Ÿ” Repeat 7 times
โ„๏ธ 2:00 minute cool down
๐Ÿ‘Ÿ15 minutes at 5:49 per kilometer
โ„๏ธ 1:00 minute cool down

40 minute easy recovery run

I started the day again with a run. This time an easy recovery run to loosen the legs after Sundayโ€™s half marathon run. While getting the body in motion was a bit tough today (I returned home late last night after working a day in Italy), the overall run was a good exercise for me. I kind of found my rhythm at a pace of 6:20 after 10 minutes or so and I could have gone further if I had the time this morning.

Half marathon distance

I went out for a 15-17 kilometer recovery run today but decided to go longer when I passed the 15k mark. My body and legs were feeling good and going for the half marathon today was a good decision in the end.

Iโ€™m happy with completing this distance at 5:45 per kilometer recovery pace. I’m in doubt now if I should train for more distance. It’s the right season for it after all now that we are going into the summer season with long days and good temperatures.

6k to start the day

I wanted to finish the month of May strong by adding just a little bit more kilometers to my overall distance covered this month. May was a good month for me. I covered over 120 kilometers in total, and I’m experiencing that my body is getting fitter and recovering faster. It’s a good feeling, leading to resilience in both my personal and professional life.

I’m not setting any distance goals for June. I’ll go for a frequency goal next month where I average 3 runs a week. Twelve in total for the month of June. That goal will be a challenge given the amount of business travel that I have planned for next month.