Update 2 Interval run on treadmill. This was a short intense run for 20 minutes on the treadmill with 5 minutes at 10km/h, then into intervals of 1 minute, switching between 14km/h and 10km/h for 10 minutes with another 5 minutes at 10km/h at the end. Total distance covered was 4.05 km and my heart rate average was 155. I felt good although the 14km/h intervals were tough. The run went very quickly as all interval runs do as you always look forward to the slower interval to get your breath back and wish the fast interval speed was shorter in time!

I stretched for 10 minutes concentrating on my legs. I performed the following stretches hamstrings, glutes, hip flexors, quads, calfs (gastroc and soleus), IT Band and Frog stretch. For demonstrations of all these stretches check out this link – running stretches.

Update 3 Seafront Long run. What a beautful day for the 1st seafront long run of the 1/2 marathon training. We started at Fitforall at 9a.m, with a 5 minute dynamic warm up concentrating on exercises that warmed up the legs including, squats, running on the spot, but kickers, heel flicks and side to side steps.

The plan was to run 8 miles. 4 miles to about half way along Madeira Drive and the same route back to Fitforall. A touch chilly to start but we soon settled into about 10 minute miles. Being along run we kept a steady pace with a mile of two run at 9 minute miles. In total the run took about 1 hr 18 minutes.

As always, one back at Fitforall we stretched for 10 minutes to warm down and stretch our legs. Tomorrow, sees a short run of 20-25 minutes.

That’s all fokes. Happy running.

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