Starting a New Strategy
21-27 May 2018
Week 1 of my training block for the Clacton Half Marathon based on Jack Daniels’ Running Formula.
Easy Miles – Monday, Wednesday, Friday
>15.5 miles at 7:25-7:50 per mile pace
— David A. Church (@GroundedRunner) May 21, 2018
I also purchased a new Garmin sports watch.
‘Long Run’ – Tuesday
7.5 miles at 7:33 per mile pace
Ecstatic about fitting in 7.5 miles this lunchtime at an easy pace. The midday heat made it tougher but my left calf felt much better than yesterday.
Hope everyone's running is progressing. Don't forget to hydrate before and after hot runs. 👌#HotRun pic.twitter.com/3dJQWSR6WU
— David A. Church (@GroundedRunner) May 22, 2018
‘Quality Workouts’ – Thursday, Saturday
Ran a tough workout tonight with my running club. 10x (1 min tempo, 30 secs faster, 30 secs sprint, 1 min walking recovery) on a grass track.
Sweaty but enjoyed the evening light and relative warmth.#Workout pic.twitter.com/j7z0BFovgJ
— David A. Church (@GroundedRunner) May 24, 2018
View this post on Instagram
Ran my second quality workout of the week in the heat today on pathways through my local River Walk. Ran 2x 1 mile at half marathon race pace with 1 minute standing recoveries. After a short rest I ran 4x 0.15 mile sprints with 0.15 mile jogging recoveries. Based on @runsmartproject training plan. • Photo by @GroundedRunner.
Rest Day – Sunday
Visited Clacton, the location of the upcoming race.
Truly enjoyed my single rest day of my first week of half marathon training. Walked along Clacton seafront in glorious weather and accumulated over 33,000 steps.
Hope everyone is having a fabulous weekend.#LongWalk pic.twitter.com/U6UQGKpKO6
— David A. Church (@GroundedRunner) May 27, 2018
I accumulated over 29 miles in just over 3 hours of running, and foam rolled daily.