Jack Daniels 10k Plan – Week 2 – Feeling good!

Into week 2 of the plan.  I started the week with a real long run this time, though long might be an exaggeration!  I did 17km to Gau Bischofsheim and back, so it was quite hilly. I ran at exactly 5:00/km pace and felt pretty decent, even with a bit of muscle ache still.

Although I was feeling ok, I stuck with my plan of having Monday free, so I didn't run and went to the pool instead.  Tuesday is workout day.  On the menu this time was 4 sets of (200m R 200m jg, 200m R 200m jg, 400m R, 400m jg).  I stupidly did all of the intervals too quickly, especially the first 400m interval in 75 seconds instead of the prescribed 81.  That made the last set a bit harder, but I could have done another set had it been required.  My calves started to seize up pretty quickly after the run, but no where near as badly as last week.

On Wednesday I ran straight after work, I trusted my stomach so much that I ran in the clockwise direction of my normal 11,5km loop, something I rarely do!  I did 9 sets of strides and had a 4:48/km pace with a 149 HR, not too bad.

On Thursday I ran in the evening as the sun was setting.  In wanted to do more than the 7,3km I did last Thursday, so ran to Klein Wintersheim and back.  It worked out to be 9,3km and a nice run, all slightly uphill on the way out, then an easy cruise home.  My new Skechers Go Run Ultras had arrived so I used them for the first time, just like my old ones, they didn't rub and fit nicely.  I really enjoyed this run it was 4:56/km with a HR of just 138 ave.  It was made all the better by a mention on the Rob Watson show podcast that I was listening too, I couldn't help but laugh.

Friday was workout day 2.  Last week i had made these intervals easier, this week I was going to do it as close as possible to what was described.  I ran to Willy Wacker straight after work and after a quick pitstop did my 3×1 mile T intervals.  They are supposed to be 6:20/mile, I was running 9 metres less, but ran them all a little too fast, but in control too.  6:11, 6:15 and 6:13 were the splits, followed by 6x200m R which were at almost perfect pace, 2 were 40.xs but the others all about 39s.  The whole run ended up being 12.3km at 4:23 pace and a 158bpm average HR.

Yesterday I ended the week with an easy run.  I ran to Bodenheim, which is a hilly route for me.  I completely forget about the strides until I was quite close to home, so only managed 6 sets, though I think the 10% inclines must count as a stride too, so I won't lose any sleep over that.  Again my pace was good at 4:52/km for 11.8km with an average HR of 146.  It was definitely a bit harder due to the inclines, but probably better specific training for Zornheim and Ebersheim as they have a hill or 2 en route too.

All in all I did 71.8km this week.  The next 2 weeks could be a bit tougher as I am going to Ukraine on Wednesday.  I will run everyday until then, have Thursday as a rest day, and see what I can manage when I am away.  The general plan is to get up to at least 80km per week, that would be a long run of 20km and 12km 5 days a week, that doesn't sound too stressful.  I feel great at the moment, I am running sub5/km pace all the time very comfortably.  I want to lose weight as I seem to have settled at 82.5kg, at least 4kg more than I want to to be. I'll see what happens in the next few weeks, if I don't start crawling towards 80kg, then I might have to make some dietary changes 🙁

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