Ronikage

Week 18 Running – 2010 Training

May 8th, 2010
Tags: training

I am ditching the habit of naming my training posts after the plan I’m following. It’s becoming confusing at times whenever I decide to change, repeat or extend the plan. I’ll just follow the week number of the year as a title in order to have continuity as I adapt from plan to plan. Week 18 will cover May 2 to 8.

For Week 18, I followed Podrunner: Intervals’ First Day to 5K – Week 1. Week 1 training starts with a 5-minute warm-up at 128bpm. This is then followed by alternating jog of 60 seconds at 142bpm and a 90-second walk at 128bpm repeated eight times. The training ends with a 3-minute cool down. It’s exactly the same as C25K’s Week 1 plan. What I like about this guide is that it has a podcast of workout music mix with timed audio cue on when to walk and run.

Below is how the training went as I logged it on Daily Mile:

Day 01 – 2.5km in 22:58 [9:11 pace]
I ordered for a grande frap at Starbucks last night. Forgot to mention decaf. Was up ’til 2AM. Woke up 5:20 because of the heat. Had a great comeback run! ^_^ It would have been better if a political motorcade was not assembling at the area. Oh well..

Day 02 – 2.5km in 23:18 [9:19 pace]
The sun was up early today. I can complain about the temperature but come to think of it, it is still within bearable condition. Plus, it made me sweat more.

Day 03 – 2.5km in 21:37 [8:38 pace]
It’s unbelievable how at 5:30AM, light is already breaking. But I’m feeling good because I recorded a better pace this day. :D I’m ready to move on to the next training stage… bring it on!