So, this week was the second week of my training, towards my goal Half Marathon races in October and November. Unfortunately the yellow dust has returned to Korea with a vengence. Most of the weeks workouts were completed outside, with no dust issues. I had an active day on Saturday, walking around a place called Damyang. The plan was to run that evening after our day out. I kept checking my air app, to check the status of the air. It didn’t reach a safe zone while we were in Damyang. So when we got back to the apartment, we decided to skip the run. It was a recovery run from Fridays workout. I hate missing a workout, but you have to be flexible and have a plan B for these bumps. A day off exercise should be treated as time for the body to recover from the previous workout stress.
Sunday was an unusual training day, I thought the yellow dust would clear up by Sunday. However, all day was in the unsafe zone. Even while out coaching a local baseball team, I could feel that the air was bad. At around 9pm Sunday night the air cleared to a safe level. A minor miracle I thought! I was preparing myself mentally for another missed workout. Out I went for my Sunday long run, just after 9pm. It was dark on the river path, but I was just so grateful to be able to complete a run. It turned out to be my best long run of the year. The pace was good and consistent, my heart rate was on the lower side and I felt strong for the entire 18 kilometres. A great workout can happen when you least expect it. A great workout to me is a workout that hits your goals or exceeds them. A great workout doesn’t have to mean that you are dying afterwards.
So let’s look at how my week of training looked.
Monday: Rest day as always. Rest is just as important as a hard workout, its the time in which the body adapts to all teh training stress.
Tuesday: Hill workout. 3 x 45 seconds fast run on 5% incline, easy jog down recovery. I ran 1km inbetween sets. There were 3 sets overall. Avg pace was between 3.20/km and 3.30/km for the fast sections.
Top Tips: Hills are the most specific form of resistance training a runner can perform. It will increase your stride economy and power per stride. Only include hills once you have a base of running already completed. The work to rest ratio is usually 1:2-3. Comment below if you have any questions regarding hill training, and whether it could be a good fit for you.
Wednesday: Recovery run, done first thing in the morning. 8km nice and easy.
Thursday: It was a bad day of air pollution so this workout was done on the treadmill. The workout was 3x1mile at threshold pace with 1 minute rest inbetween, followed by 2x200m fast with 200m recovery.
Threshold explained: Threshold pace is the pace in which if you run any faster, the lactic acid will accumulate expoentialy and you will soon run out of gas. At lactate threshold pace, you should be able to run a 10 mile race ( for more experienced runners) or 20-30 minutes for beginner runners. Threshold is best improved by training just below the threshold pace, in the form of tempo runs or cruise intervals. Think 5x1mile with 1 minute rest or 20 minutes of a continuous tempo run.
Friday: Recovery run and weights. 7km total of running to start with. After this I lifted weights, and completed 3 upper half exercise and 2 lower half exercises.
Saturday: Day off due to air pollution (our gym is closed on the weekends)
Sunday: Long run, see strava picture above.
Total kilometres run: 55km
Follow me on strava here for more details on my workouts:
Lessons learned this week:
Don’t be a slave to your training plan.
Treadmill workouts aren’t so bad, it makes time go quicker.
If you have any questions about any of the points in this article, please leave a comment below.
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Until next time,
The Health Heads