Tempo run is my race pace run, essentially my goal is gradually progress into being able to do continuous run and hold the pace in my race.
As now I'm in the early phase of increasing volume, so I decided to do my tempo run in interval format, hopefully this is more easy for my body to adapt the intensity and every week I'll either increase the time run in tempo or the repetition.
Workout: 20' warmup @ 6:54/k
5 x (5' tempo + 1' easy) @ 5:40, 5:37, 5:33, 5:36, 5:36
Great bounce back after setback earlier, started the month looking forward to increase weekly volume from 35K, and gradually brought it up the 54K at the end of the month, I adapted well with balance in training.
This time I took more of a preserve way: • do all run in easy effort in the first two week, never increase volume along with intensity. • add one moderate tempo session started in week 3 to bring in variety, now doing the workout in interval format, and plan to slowly progress into continuous run. • stick with 10% rule, gradually increase distance especially focus on long run. • focus on recovery, did short recovery run after tempo and rest day after long run, planning for a recovery week soon.
Today I did my east long run in the evening, it was quite warm of a weather and I only brought 500ml of fluid with me, really underestimated the amount of water I need.
Pacing and effort was all good until 10K, I had no fluid left and there were still plenty of distance to go, I break into the walk a few times, then I found the nearest petrol station, grabbed a bottle of cool water, it was enough to keep me going to close up my long run.
Respect the weather and remember to keep enough fuel🫡
Occasional day with event is normal and will easily disrupt your routine especially sleep, here's how I adjust my training accordingly:
• I train in the morning, so I skipped my run for later to get in some extra sleep. • I take a short nap, 20-30mins during lunch time work really well for me. • Depend on my energy level, I'll do my run or take a rest day. • If I have a speed work on the day, I'll dial back and switch it up to easy run.
I spent a lot of my easy run with low heart rate training and here's something I learnt along the way:
• always allow yourself to slow down and break into walk. • wear your watch tight properly or invest in a hrm for accurate reading. • use RPE, low heart rate mean relax, conversational and smooth breathing, cross check with how you feel. • run more with discipline and control, remind yourself consistent repetition lead you to your goal.
How to do it: • run slower than normal. • run shorter than usual. • run on a flat terrain. • feel fresh post run.
Today, I started my run from 10" slower than easy pace, gradually picked up and ended at around my easy pace.
I maintained at around 70% of my max heart rate along the run, but I didn't ran on flat route so it pushed up the number and make my leg struggle on the uphill.
Overall remained relax on the flat and body feels great after the run.
I change up and fall into the routine of getting my run done first thing in the morning.
Great experience so far, love the current flow, and it took me a few week to figure out this routine.
• visualize the problem and goal to change • plan and play around with my schedule • prep early for whatever I need • execute by taking small step • adjust and keep the stuff that works
I would say take and stick the things you like, it will be more sustainable.
Coming back from a short break, my watch was showing me my training load was decreasing and today's run wasn't efficient but I felt the other way around, so less data for today and tuning in more on how I actually feel during the run.
I learnt to become less obsessed with the wearable, technology is a nice assistant to have for your training but it shouldn't take you over, I learnt to tune onto my feeling during my run, think about my breathing, running form, and effort I give, when everything were in control and I felt great, I was having a good run.
Russel
Russel
How I make progress with my tempo session.
Tempo run is my race pace run, essentially my goal is gradually progress into being able to do continuous run and hold the pace in my race.
As now I'm in the early phase of increasing volume, so I decided to do my tempo run in interval format, hopefully this is more easy for my body to adapt the intensity and every week I'll either increase the time run in tempo or the repetition.
Workout:
20' warmup @ 6:54/k
5 x (5' tempo + 1' easy)
@ 5:40, 5:37, 5:33, 5:36, 5:36
10' cool down @ 8:09/k
1 year ago | [YT] | 6
View 0 replies
Russel
October's mileage & goal checked
Great bounce back after setback earlier, started the month looking forward to increase weekly volume from 35K, and gradually brought it up the 54K at the end of the month, I adapted well with balance in training.
This time I took more of a preserve way:
• do all run in easy effort in the first two week, never increase volume along with intensity.
• add one moderate tempo session started in week 3 to bring in variety, now doing the workout in interval format, and plan to slowly progress into continuous run.
• stick with 10% rule, gradually increase distance especially focus on long run.
• focus on recovery, did short recovery run after tempo and rest day after long run, planning for a recovery week soon.
1 year ago | [YT] | 3
View 0 replies
Russel
Today I did my east long run in the evening, it was quite warm of a weather and I only brought 500ml of fluid with me, really underestimated the amount of water I need.
Pacing and effort was all good until 10K, I had no fluid left and there were still plenty of distance to go, I break into the walk a few times, then I found the nearest petrol station, grabbed a bottle of cool water, it was enough to keep me going to close up my long run.
Respect the weather and remember to keep enough fuel🫡
1 year ago | [YT] | 10
View 0 replies
Russel
Should you run if you don't get enough sleep?
Occasional day with event is normal and will easily disrupt your routine especially sleep, here's how I adjust my training accordingly:
• I train in the morning, so I skipped my run for later to get in some extra sleep.
• I take a short nap, 20-30mins during lunch time work really well for me.
• Depend on my energy level, I'll do my run or take a rest day.
• If I have a speed work on the day, I'll dial back and switch it up to easy run.
1 year ago | [YT] | 3
View 2 replies
Russel
How to lower heart rate?
I spent a lot of my easy run with low heart rate training and here's something I learnt along the way:
• always allow yourself to slow down and break into walk.
• wear your watch tight properly or invest in a hrm for accurate reading.
• use RPE, low heart rate mean relax, conversational and smooth breathing, cross check with how you feel.
• run more with discipline and control, remind yourself consistent repetition lead you to your goal.
1 year ago | [YT] | 5
View 0 replies
Russel
Recovery day after hard effort run.
How to do it:
• run slower than normal.
• run shorter than usual.
• run on a flat terrain.
• feel fresh post run.
Today, I started my run from 10" slower than easy pace, gradually picked up and ended at around my easy pace.
I maintained at around 70% of my max heart rate along the run, but I didn't ran on flat route so it pushed up the number and make my leg struggle on the uphill.
Overall remained relax on the flat and body feels great after the run.
1 year ago | [YT] | 2
View 0 replies
Russel
Running progress with no injury.
I was lucky and smart enough to not suffer any major injury since I started running for about two years.
As a beginner I made a few mistakes but I corrected it fast to avoid getting hurt.
And after learning from others experiences, I started training properly and made great progress.
Here's what I do:
1 year ago | [YT] | 5
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Russel
What is tempo run?
For me, the term "tempo" is goal race pace, a hard enough effort target to run for 20' - 60'.
Now Tuesday is scheduling as my tempo session.
Start with warmup, I did 25' at easy effort, got the body and leg to wake up and ready for tempo.
The workout, 4' tempo with 1' easy, repeat for 5, gradually working from 5:40/K in rep one up to 5:30/K to close up final set.
End with cool down, 10' of easy run to flush out lactate from the system.
Then back home, stretch and refuel.
1 year ago | [YT] | 2
View 0 replies
Russel
How's the running routine goes?
I change up and fall into the routine of getting my run done first thing in the morning.
Great experience so far, love the current flow, and it took me a few week to figure out this routine.
• visualize the problem and goal to change
• plan and play around with my schedule
• prep early for whatever I need
• execute by taking small step
• adjust and keep the stuff that works
I would say take and stick the things you like, it will be more sustainable.
1 year ago | [YT] | 1
View 0 replies
Russel
Coming back from a short break, my watch was showing me my training load was decreasing and today's run wasn't efficient but I felt the other way around, so less data for today and tuning in more on how I actually feel during the run.
I learnt to become less obsessed with the wearable, technology is a nice assistant to have for your training but it shouldn't take you over, I learnt to tune onto my feeling during my run, think about my breathing, running form, and effort I give, when everything were in control and I felt great, I was having a good run.
1 year ago (edited) | [YT] | 17
View 2 replies
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