Running close to the limit (5k paced run)

Of course the weather had changed, meaning the slush had turn to uneven ice with a little snow on top – nice to run on, huh? But I had to do my 5k paced run anyway, so..

The past few days I’ve had slight indications of a cold under the surface. Today was no exception. I felt a little thick in the throat – energy was high and fine, though. But I decided to go through with the run anyway.

Today I did exactly the same route I did last 5k paced run. It would be funny to through up a diagram of them both just to compare (I’m really into stats! :D) Maybe I will do some day. I’ve actually been thinking about putting up a progress page here on the blog, where I will present the improvements with diagrams and more based on statistics. So look for it in the future 😉

The running itself went great – as earlier paced runs I feel like I almost hit the limit of what I’m capable of. That’s a little disturbing, but I guess the fitness is what it is. We’ll never know if I were able to perform better since I was supposed to only run it at a pace between 3:50 and 4:00. That is under 20 minutes, but not faster than 19.10. But like I said, I don’t think I would’ve done better in that case anyway..

Today’s schedule

  • 5k paced run, under 20 minutes but not faster than 19:10
  • Bodyweight 500 workout

I also weighed myself before the run 67.9 kg – I have gained weight. Don’t know if it’s because of the more intense strength traning or the fact that I eat more. I have increased my intake of bread and also added some nuts in the evening. Nuts are extremely healthy but contains lots of energy.

Detailed Garmin data

Day 12, sub 40 program – 2nd round
5K paced run – aim sub 20:00 5k

Lap Distance Time AvgPace AvgHR MaxHR Cadence
1 0.997 3:51 3:52 160 175 91
2 1.01 3:57 3:55 172 177 91
3 0.995 3:54 3:56 179 183 92
4 0.999 3:56 3:56 181 185 93
5 1.0 3:55 3:54 183 189 93
TOTAL 5.0 19:32 3:54 175 189 92

It’s a little strange – when I compare today a little fast with the last time I ran it, I have the exact same total time, but overall I had higher heart rate today. Could be because of the cold maybe – or I’m just in worse shape.

Anyway, I thought it’d be a little funny to record the pulse data from the Bodyweight 500 workout too, which I did during the evening. There you can see how my heart rate really goes up and down during the excersising. The time was between 22 and 23 minutes like the last time.

Garmin data for todays Bodyweight 500 workout

An urge to extend myself

Luckily they just had plowed when I got out in the evening, so the bedding was a good as can be expected from an highly oversnowed landscape and a couple of plus degrees.

Though, today it was very hard to keep my heart rate even below 140. I think the burglar in the drama (a Swedish expression directly translated. Ain’t I funny..) was that I had eaten a big meal less than an hour before my run. Usually I wait around two hours before running in the evening, but today I very, very much wanted to get home to see The pillars of the earth – a mini series of Ken Follett’s great books taking place in England in the 12th century.

I really love historic and Fantasy adventures. In fact I would like to recommend a great author of a Fantasy series that I’ve seen is to become an HBO tv series – George R R Martin. His book series named A song of ice and fire is very breathtaking for someone who likes adventures with a lot more depth than the usual Fantasy that more has teenagers as target. In his story nothing is just black or white, and nothing is just easily gripped.

Back to my running.. (I kind of got lost there for a while :))
My running was really slow (read really very slowly) – sometimes my waddle felt more like stumbling forward. But like I said before my belly was stuffed with our both girls favorite food – Korv stroganoff (A swedish stew with sliced traditional sausage flavoured with tomato and cream) which we’ve been eating 3 meals in a row now just to keep them satisfied.

Then, after 55 minutes of running I felt an urge come creeping. I felt that I needed to extend myself a little. To once more feel what it feels like to take much longer strides.. ..And I did it!
And it was good! For four minutes I ran at a pace around 3:40-3:50 something. Then I was home. Probably not the best thing to do right now, but I couldn’t help myself 😀

Detailed Garmin data

Day 17, 2nd build up
1hr easy and totally relaxed – at ease through out

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 9.26 55:00 5:56 137 161 89
2 1.06 14:59 3:49 175 183 92
3 0.219 1:17 5:55 167 183 88