Week 4 DRHM Training

Week 4 didn't fare much better than Week 3.

Thats 2 weeks in a row that I've skipped my LSD and settled for an indoor drill instead. Other than that, all that I ran in the week was a speed interval session of 200m x 12. I also ended up skipping two other workouts in the week and so all in all; not good.

Dismal.  

:(

Although I did enjoy some good rains in Trivandrum care of the monsoons.
And lots of sleep.
And lots of food.

.

Week 3 DRHM Training

In the week that went by I didn't get in as many runs as I would have liked. In fact Week 3 was somewhat light and easy on the muscles. Inbetween sessions of Yoga, Upper Body Strength, Pilates & Core Strength, I was able to squeeze in one speed session at SDAT during the week. Over the weekend, social plans made me skip my regular LSD and I had to make do with an indoor run which is definitely less taxing. The highlight of the week though, was a really good, hour-long swim on Saturday.

While training for long-distances, the key workout is your LSD (Long Slow Distance). This is what will help your endurance and this one workout (if done properly) will ensure that you complete the distance (for no one likes a DNF). All the other workouts (speed, hills, tempo) are what will help your timing, your performance and your recovery. So while they are important (especially if you're looking to hit a PB) these shorter, more intense workouts are not absolute essentials if you're just aiming to complete a particular distance. So if you had to skip any workout for whatever reason, I would pick the latter than the former. (Clearly, missing out on the 16.5k run is still grating on me).

I use indoor running (on-the-spot) as a substitute workout whenever I miss an important run. It is a light impact, long duration (depending on how long you go) cardio workout and while it does mimick the running movement and test your ability to sustain the cardio activity for a long time, it is not the same as an actual run. Although the same set of muscles are engaged (quads, hamstrings, gluts & calves) the intensity is lower because of the lesser range of motion. And running outside also has the added advantage of inclines and declines (even the flatest roads are not completely flat) which makes it more challenging. But as they say, something is better than nothing.

I know what you're thinking and yes, running for 2 hours on the spot can be mind-numbingly boring! I have to play a movie or some videos to get me through it. You burn calories and get entertained!

:-) Here's hoping for a stronger Week 4.

Week 2 DRHM Training

Its nice to see the weekly mileage slowly creep up. Its also nice to see the consistent green ticks on my workout calendar.

Tuesday Flyovers - Done
Thursday Speed Session - Done
Saturday LSD - Done

Tuesday's Fyover repeats was quite an interesting session. The Nungambakkam Nitros joined forces with the T-Nagar Trendsetters (Yes, these CR chapter names truly deserve an eyeroll) for a refreshing change in the work-out. Like the Nitros, the TNTs (as they're fondly referred to) also do flyover repeats on Tuesday but with some 50 meter sprints thrown in at the beginning of the session. The sprints were fun but the flyover repeats were another story. The T-Nagar flyover is at a steeper incline than the Cathedral Road one that I'm used to and therefore felt way more challenging. Post-run, the group did a thorough & extended cool down routine which felt especially good after the exertion. 

Thursday's Speed Session was at SDAT as always but this week, one of the veterans in the group took a small seminar of sorts on correct running posture & techniques followed by some practise sprints where he gave all of us some advise on our form. It was an informaton-packed hour at SDAT but with very little actual running done. :-)

Saturday was my Long Slow Distance. Added 15K to my weekly mileage and finished happy. Took 1:51 to complete 15K (was aiming for 1:45) but still happy that I completed the distance. Theres something about completing these extra long distances - I get such a sense of accomplishment at the end unlike the shorter, more intense runs.

I got in three strength work-outs on the other days making Week 2 a good one.

6 to go.

The week that was...

Its been 30 weeks since my last half marathon and since then, I haven't run anything over 10k. So when I got out today to complete my goal of 12k, I wasn't quite sure how it would go. Maintained an even pace of 7'20" and it felt like a moderate effort. Ran all the way to marina, a little bit along the beach and ran back to Haddows Park to meet up with the Nitros folk. Having started at 5:20 (just a bit later than the sun), a kilometer into the run, things started getting hot and uncomfortable. Luckily there was a bit of a breeze now and then to combat the heat.

This week has been a good one - workout-wise. A few weeks ago, we bought a battle rope to add to our collection of ever-growing gym equipments at home. Although I thought it would be mostly used by Dom, turns out I love it as well. This Monday we took it up to the roof and had a short, intense session accompanied by some rain! 

Tuesday I had a quick tempo run. I was running with the Nitros and all I had to do was keep pace with one of the faster runners and voila - tempo for me. 4.5k in 30 minutes. It should have been faster but I am not going to push the pace until the ankle is a 100% ok. 

Kept Wednesday for a total body strength session with Dom. He went really easy on me and kept the workout light considering I'm still quite the novice. Skipped my speed session at SDAT and instead had a burn-out stair workout on Thursday. My calves were screaming the next day (remember: sore today strong tomorrow). A good HIIT & core workout on Friday and my 12K today brings the week to a close. 

Feels good to be consistent

This week officially kickstarted my training for DRHM2017. The event is on July 23rd which gives me seven more weeks to train for that elusive sub-2:30.

Here goes.