Double digits - getting comfertable

Now, the 11Km run has become easier then before. I don't cramp in the legs or stomach throughout the run. Probably that's a good signal, simply means that i have become comfortable in that zone. And yes, i don't consider the timings, i will have a better timing if i race the same distance. I have raced just one 10K, with a timing of around 57 min. So if i go for timing then i have to do at least a 55 min - 10Km run, but that's not important now since i am training for a half marathon. I would rather increase my long run distance. And when i could do a 15km long run, i would go for a 10Km test run, say something like a tempo and try to break 55min. So, to target that I plan to do a run of around 13Km this Saturday, and by next weekend improve to do a 15Km run. And, if i can do that, i will be more that happy.

Airtel Delhi half marathon

An alarm to all those who have been looking up for the Delhi half.

The registrations are going to open from tomorrow, check this out

http://adhm.indiatimes.com/articleshow/3458603.cms

I am going to register for this one as soon as possible.

Entering the double digits

OK, here is a milestone, for me obviously:)

I ran 11 Kms yesterday evening in a time of 1Hr 8 min.

The weather was good if not perfect. It was raining the whole day, was a bit humid by the evening, no rain and good quality air(because of the rain).
I have been looking for such conditions, so that i can just jump over the mental barrier of the double digits. So, with a plan, i started out slow, remained patient and concentrated on my breathing throughout the run. Overall, a fruitful long run.

I am concentrating on my speed training also. Just trying to run sub 5 min Kms on tempo days and around 4min 30 sec per Km on interval days. Need to keep doing the stuff and do it wholeheartedly.

The next target is to do a 13 Km in the time period of 1Hr 15 min. (That chops off 5 min from my usual long run pace.) I am giving myself 2 weeks for that.

I am enjoying running like never before. It's on!

Importance of Warmup and Stretching

Mostly i'd do a 5 min stretching before a run, tie my shoe lases properly and start running.
Yestready was the day when i realised what mistake was i doing. I could do only 2.5 Kms at a 4.5 min pace. And at the end my legs feelt like mud! SEERIUOSLY.
I have made it a point to do good warmup and stretching before starting to run. And the result is really really satisfying. I think stretching releases the tension in the muscles and warmup gives a signal to the body that there is going to be more work load.
Now i do a routine of streches for around 15 min before and after the run. Warmup is usually a slow jog of 1 Km, which i do only on the days when i inend to run fast.
And that has helped me a lot, i must say. An advice to everybody.

Coming close to the double digit

To day i did a 9KM run. I kept it pretty even paced until in the last lap when the sun came shining to its best, already the humidity was high, where i lost around 10 seconds. But sometimes tough conditions are good tune ups for the actual races.

Following were my splits.
2.2 km - 12.41
4.4 km -13.09
6.6 km - 13.09
8.8 km - 13.20
4oomtr- 2.13
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9.2 km - 54.34
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It was a commitment, well accomplished in time.

So what i think is that i am not far away from the 10Km mark. Not bad!

Running workouts

It feels great to do all kinds of running workouts.
I am trying my hand at both slow, fast and mixed pace workouts.
At the slower side, i try to maintain momentum at around a 6 min per Km pace.
The fast days to me are intervals of 1 Km at a sub 5min pace.
And medium days, i try to run around 5Km, starting with 6 min pace, then gradually build to 5 min pace and finish the last 800mtrs at a 4 min pace. This gives kind of a good practice for a strong finish.

Bottom line is to maintain a good form and get the most out of the day, have a sweaty but smiling face.
-Happy running

800s Workout

Today was an interesting day. I was on my regular maintenance slow run. Started with an easy speed of just under 7 mins per Km, did 4Kms(No stops). Then thought of trying something interesting. On the road where i run, there a section which measures approx 800 meters. So, thought of running that. Went on to do 2 * 800s. Did both of them under 3 min 20 sec, with a recovery of 2 min in them. Ended the day with an easy walk-run for 1 Km. Felt very strong doing the 800s. I think i am going to do this kind of a workout very often, once a week will be good.Also, i will plan to reduce the initial warm-up from 4Km to say 2Km and then try to do multiple 800s, will gradually increase the count and speed.

Any comments on this workout are welcome. All this is for a half-marathon training.
Also, i came through Bart Yasso 800 on the internet. Interesting!