Hot and humid ... running during the summer is horrible in this country. Peru can get quite humid but the weather here is sticky and even running late at night can be uncomfortable.
I spent the month of July doing track sessions and long runs with Patrick (a 3.45, 1500mt runner). Although we only spent a few weeks training together I have to admit I learned a lot from him, especially regarding pace during training. He would make 1000 mt intervals while I was doing 600 - 800 mt intervals. The idea was for me to pace him ... haha the first couple of times it was hilarious.
"Omar what are you doing!!" I could here behind me.
"Omar why are you going too fast!! no no you are going too slow now" (all this in the starting 50 meters).
"Oh my God, you are a yo-yo, pace up-down, up-down" (all while running at 3 min/km pace).
By the end of the month I could finally hold my pace ... sometimes.
July
*most if not all of the jogs are between 4.05 and 4.25 pace
1.- Jog 18 km
2.- Jog 19km
3.- 3 x 1200 - 4.30 break : total 13 km
3.38 - 3.37 - 3.32
4.- Jog 18 km
5.- Rest
6.- 5 x 400 - 60 sec 200mt recovery jog : total 18 km
1.08 - 1.08 - 1.07 - 1.10 - 1.07
7.- Easy jog 5 km
8.- Jog 15 km
9.- 6 x 400 - 90 sec 200mt recovery jog : total 20km
1.04 - 1.05 - 1.04 - 1.05 - 1.05 - 1.05
4.30 break
4 x 200 - 90 sec 200mt recovery jog
29 - 30 - 30 - 29
10.- Jog 15 km
11.- 4 x 800 - 2min 200mt recovery jog : total 17km
2.24 - 2.21 - 2.23 - 2.24
5 min break
4 x 200 - 90 sec 200mt recovery jog
31 - 31 - 31 - 31
12.- Jog 15 km
13.- Jog 15 km
14.- Rest
15.- Jog 10 km
16.- Track race at Yumenoshima : 4.13.31 PB
17.- Jog 17 km
18.- Easy ladder workout at 1.15 pace all the way
800 (2.28) - 1200 (3.46) - 1600 (5.03) - 1200 (3.45) - 800 (2.26) - 400 (1.01)
19.- Rest
20.- Jog 18 km
21.- Jog 10 km
22.- Jog 13 km
23.- Rest
24.- Jog 15 km
25.- 10km jog in the morning and 10 km jog in the afternoon
26.- 5 km time trial : 16.19.50 PB by 0.4 seconds
27.- Morning: 1500mt easy swim
Afternoon: 10 x 20 - 60 sec 200mt recovery jog : total 15 km
35 - 36 - 36 - 36 - 36 -35 - 34 - 35 - 35 - 29
28.- Jog 10 km
29.- Jog 24 km
30.- Jog 15 km
31.- 5 x 1000 - 90 sec 200mt recovery jog : total 16 km
3.13 - 3.11 - 3.13 - 3.10 - 3.00
Total km : 404km
Total swim : 1.5 km (a start for the upcoming aquathlon season and hopefully my first triathlon)
I was really satisfied with my track workouts. I think soon I will be able to run a mile under 4.20 and a 5 km under 16 minutes.
I spent the month of July doing track sessions and long runs with Patrick (a 3.45, 1500mt runner). Although we only spent a few weeks training together I have to admit I learned a lot from him, especially regarding pace during training. He would make 1000 mt intervals while I was doing 600 - 800 mt intervals. The idea was for me to pace him ... haha the first couple of times it was hilarious.
"Omar what are you doing!!" I could here behind me.
"Omar why are you going too fast!! no no you are going too slow now" (all this in the starting 50 meters).
"Oh my God, you are a yo-yo, pace up-down, up-down" (all while running at 3 min/km pace).
By the end of the month I could finally hold my pace ... sometimes.
July
*most if not all of the jogs are between 4.05 and 4.25 pace
1.- Jog 18 km
2.- Jog 19km
3.- 3 x 1200 - 4.30 break : total 13 km
3.38 - 3.37 - 3.32
4.- Jog 18 km
5.- Rest
6.- 5 x 400 - 60 sec 200mt recovery jog : total 18 km
1.08 - 1.08 - 1.07 - 1.10 - 1.07
7.- Easy jog 5 km
8.- Jog 15 km
9.- 6 x 400 - 90 sec 200mt recovery jog : total 20km
1.04 - 1.05 - 1.04 - 1.05 - 1.05 - 1.05
4.30 break
4 x 200 - 90 sec 200mt recovery jog
29 - 30 - 30 - 29
10.- Jog 15 km
11.- 4 x 800 - 2min 200mt recovery jog : total 17km
2.24 - 2.21 - 2.23 - 2.24
5 min break
4 x 200 - 90 sec 200mt recovery jog
31 - 31 - 31 - 31
12.- Jog 15 km
13.- Jog 15 km
14.- Rest
15.- Jog 10 km
16.- Track race at Yumenoshima : 4.13.31 PB
17.- Jog 17 km
18.- Easy ladder workout at 1.15 pace all the way
800 (2.28) - 1200 (3.46) - 1600 (5.03) - 1200 (3.45) - 800 (2.26) - 400 (1.01)
19.- Rest
20.- Jog 18 km
21.- Jog 10 km
22.- Jog 13 km
23.- Rest
24.- Jog 15 km
25.- 10km jog in the morning and 10 km jog in the afternoon
26.- 5 km time trial : 16.19.50 PB by 0.4 seconds
27.- Morning: 1500mt easy swim
Afternoon: 10 x 20 - 60 sec 200mt recovery jog : total 15 km
35 - 36 - 36 - 36 - 36 -35 - 34 - 35 - 35 - 29
28.- Jog 10 km
29.- Jog 24 km
30.- Jog 15 km
31.- 5 x 1000 - 90 sec 200mt recovery jog : total 16 km
3.13 - 3.11 - 3.13 - 3.10 - 3.00
Total km : 404km
Total swim : 1.5 km (a start for the upcoming aquathlon season and hopefully my first triathlon)
I was really satisfied with my track workouts. I think soon I will be able to run a mile under 4.20 and a 5 km under 16 minutes.
Looking forward for the summer to be over. I have a busy race calendar this September / October where I will take part in about 7 races.
Patrick's (on the left) good bye night
1 comment:
That is a great month of training, Omar. Looking forward to seeing your racing results.
Bob
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