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alright, i'm enjoying running and want to do more. time for a goal. there are no races in islamabad, so i'm gonna have to do time trials on my own. c'est la vie.

TENTATIVE PLAN SUBJECT TO CHANGE AFTER I COME DOWN FROM THE EXTREME TRAINING ITCH I AM CURRENTLY EXPERIENCING:

GOAL 1: sub-23:00 5k by 21 december
GOAL 2: sub-21:00 5k by 21 february
GOAL 3: sub-20:00 5k by 21 april
GOAL 4: run in the khunjerab pass 10k next summer (http://www.irunforsmile.com/khunjeravpassmarathon/)

currently i'm running 10-15km/week and can comfortably run under 25:00 on the track. first order of business is to continue building an aerobic base.

plan to meet GOAL 1 will be as follows:

- build up weekly distance to 25km/week, 4-5 days running/week
- one day/week of 500m tempo practice at 4:30/km pace (e.g. 500m x 6 in 2:15 with 90s rest)
- yoga/HIIT/gymnastics 1-2 days/week (continue rehabbing shoulder)
- test right before vacation

if my brother gets his visa a few days of that will be replaced by some high-ish altitude hiking. will probably not train much while home for the holidays, apart from long walks.

then, plan to meet GOAL 2 will be as follows:

- build up weekly distance to 40km/week, 5 days running/week
- one day/week of 1km tempo at 4:10/km pace
- one day/week of 500m tempo at 4:00/km pace
- two easy days
- one long easy day
- yoga/HIIT/gymnastics 1-2 days/week
- test

plan to meet GOAL 3 will be as follows:

- build weekly distance to 50km/week
- one day/week of 1km tempo at 3:58/km pace
- one day/week of 500m tempo at 3:48/km pace
- yoga/HIIT/gymnastics 1-2 days/week
- test

plan to meet GOAL 4 will be as follows:

- suffer. the khunjerab pass is at 4,700 meters/15,400 feet. i was there in august and even just walking around made me a little lightheaded. the marathon, which i won't attempt, gains 2300m. not sure how much gain on the 10k. in any case the point will be to finish.

broken down very nicely, great stuff@!!@$ 

further reflections on the plan:

to hit 30km/week, i would need something like

DAY 1 (total 4km)
- warm up 500m
- tempo 6 x 500m
- cool down 500m

DAY 2 (total 8km)
- easy run 8km

DAY 3 (total 0km)
- yoga/gymnastics/HIIT

DAY 4 (total 8km)
- easy run 8km

DAY 5 (total 0km)
- rest

DAY 6 (total 10km)
- very easy run x 10km

DAY 7
- yoga/gymnastics/HIIT or rest

okay! that looks doable by the end of the year.

to hit 50km/week, would need something like:

DAY 1 (total 7km)
- warm up 1km + drills
- tempo 5 x 1km
- cool down 1km

DAY 2 (total 10km)
- easy run 10km

DAY 3 (total 7km)
- warm up 1km + drills
- tempo 10 x 500m
- cool down 1km

DAY 4 (total 10km)
- easy run 10km

DAY 5
- rest

DAY 6 (total 16km)
- very easy run 16km

DAY 7
- yoga/gymnastics/HIIT or rest

gonna take me a good long while to build up to 50km/week.

- yoga x ~60 mins
gf took us through some basics and then into a more challenging pose that she's working on. try to do this right now. you cannot.



i'm not even sure i could get as high as this guy:



anyway feel great, challenged legs, core, shoulders, and breath in a way i haven't been doing enough.

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cheers acole. i don't know if i'd count 2:00 500s as "speed" but i would definitely consider adding shorter sprints in somewhere down the line. for the time being i'm happy to build the base of aerobic and running strength at paces that don't take too much out of me or feel like i'm taking an injury risk.

- run 6.53km in 34:36
niiice and easy. ~5:15-5:20 is a good long-run pace. feel great now. 

- stretch

- run 3.15km in 14:50
road.

- stretch

just to gejuflo and keep educating myself about what different paces feel like. 4:42/km pace on the road feels faster than normal but not unsustainable.

tomorrow morning intervals with gf unless something weird happens.

nice!! what's on the menu for the intervals, more 500's?

also, i've been struggling to figure out what gejuflo means lmao. brain isn't filling in the blank, and the term isn't on google. help!

edit: GET JUICES FLOWING.

 

intended to run this morning but woke up with the same headache i had basically all day yesterday. it's still with me. if i feel better this evening i'll do 6+km.

- run 5.00km in 23:12
didn't mean for this to be a goal attempt but got close anyway. died a little on last two laps but if i'd pushed harder i could have gotten under 23:00 a month ahead of schedule.

- walk 0.5km

- stretch

some very mild tightness in right hamstring. something to monitor, no hard runs for at least a few days. and i'm gonna see if my gf can pick up a foam roller while she's out doing errands today.

will either do a long easy run this weekend or a longer hike.

i didn't set out to push myself -- actually, i hadn't even decided on a distance until a couple of laps in. i looked at my phone for the first time around the 2.5km mark and noticed that i'd just passed 11:30, i.e. running just over 22:00 pace. at that point i figured i might as well keep up the pace as best i could through 5km and see how it went.

could have pushed harder but it would have been draining and i don't want to drain myself yet. still building up strength. patience.

no run yesterday because of worries about tightness in hamstring. leg feels great today though so may run later this afternoon before going to my first (FINALLY) pakistani wedding.