I've decided to start doing the Jack Daniels 10k plan to try to get some structure to my running, and, hopefully, be on top form for Ebersheim Adventslauf on December 13th, where I want to try to go for the win.
I haven't followed a running plan before, but as I have the Jack Daniels Running Formula book, and I have heard good things about it, I chose that one. It will also be a stepping stone towards Rotterdam marathon in April 2016. The problem was that I have to select my VDOT. My garmin showed that my 5k time recently was 18:20 (VDOT 55), though the course was long so I actually finished in 19 (VDOT 53). I also ran a bumpy 10k in 40:08 (VDOT 52) but I was tired post Ironman and it wasn't so flat, so I have decided to go for a VDOT of 55. My PB half marathon scores best on the VDOT system, and that would be a 57.
Now that I have selected my training paces, I can follow the plan. The week starts with a long run, but only up to 25% of the total mileage I run per week. This week I just did a normal 11.5km run to ease into things, in the future it should be a 16-20km run at easy pace (about 5:00/km pace). On Monday I had a day off as I was climbing for several hours during the day and was pretty tired. Tuesday was the first workout day: 2 sets of 8x200m in R pace, i.e. 40 seconds for 200m. I went to the Willy Wacker track to do the workout and was consistently under 40s for the intervals, apart from the first interval, where I was basically guessing the pace needed!
I felt good post-workout, but I had really bad muscle ache in my calves for a few days afterwards (along with arms, chest and shoulders from climbing!!). On Wednesday I did an easy run with strides, 10.9km with 8 strides. My guts weren't happy with the gap left between eating and running, something to remember for future runs. On Thursday I was exhausted, but got out to run 7.3km, it was actually at a decent pace, even though I was planning a really slow run.
Friday was workout 2. 4x200m R pace, then 2×1 T pace, then a final 4x200m R pace. I had seen this in advance and knew that Jack meant for me to run 2x1mile at T pace (3:56/km) but as I am easing into the quality sessions, I went for 2x1km instead. I also messed up the paces so ran 3:41 and 3:46 for the 2km. My legs were still feeling tight before the workout, but actually felt better afterwards! The T pace was ok, though I was still happy to cut it short this week. Next week I will have to push through.
Today I ran an 11.5km route at E pace with 8 sets of strides. I feel like I am getting into my rhythm already as today was much better than the other E days. I ran at a decent pace (4:55/km) but my HR was quite low at 145.
I plan to follow the plan as closely as possible for the next 11 weeks. I did 62km in the first week, that will rise to at least 66km this week, maybe 70km. I will keep the day off for a few weeks, then add in a 7km run, then increase it to a normal run, so I'll be up over 80km by that point. I don't want to do too much too fast, so increases will be gradual. I want to try to lose a bit of excess weight too. I have started well this week, my appetite isn't so high when I just run, cycling always seems to be the killer!
Tomorrow I will run 16km or so at E pace. I think my calves are recovering well, my Skechers Go Ultras are on their way too, so I am confident I will start hitting all of the prescribed workouts in the very near future.