Tuesday, December 2, 2014

Running by effort

You would be surprised to know that running in -13C/8F feels extremely balmy after those brutally cold days. Well maybe not balmy but it did not feel cold at all.


I'm training by effort. That means that I do not go by speed. Going by speed in this cold and all this snow on the ground means only frustration. No way you can keep the same tempo as when the temps. are fairly normal. Also all the snow makes it feel like you're running on a sandy trail. 

I guess runners who live in an extremely hot part of the world do something similar in summer. 

A gps watch is a great training tool. However I know myself and have the tendency to check it way too much and that way not be so much in touch with how I feel. Last year I started doing all my easy and unimportant runs without a gps and I have to say I loved it. It felt more relaxing and I had more time to actually enjoy my surroundings.

This winter I will run mostly by time and effort. This is how a week could look like:
Monday: rest
Tuesday: 50 minutes
Wednesday: speed, 6 X 3 minutes at 85% effort with 2,3 minutes recovery (plus warm up and cool down off course)
Thursday: 40 minutes
Friday: 50 minutes plus pick ups (fartlek)
Saturday:  40 minutes
Sunday: long run, time equivalent of 13 miles (probably around 2 hours)

Obviously I have to consider the weather every day. If Tuesday is a beautiful day with little wind that would be the day I do my speed and not wait for Wednesday when disaster can strike again. Flexibility and ready to adjust without freaking out will be key.  I know I will also miss runs here and there and that's ok too.

If any of you have other tips or experiences please let me know!! It's a lot of trial and error for me. 

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