Recent Training: 23 K Jog & Intervals: 7 Sets by 1 K @ 4:25

Oct. 4, 2020

23.66 K: 2:20:57

I ran with a friend followed by another friend who was on a bike. Together we ran the 5 K loop below 5 times with two brief breaks after 10 K and 15 K. Five by five makes 25, but the Garmin on my friend's wrist said 23.66 K, because in the first lap we missed the small loop inside the park. We realized that while running the 2nd lap, and from that point on ran the entire 5 K distance with each lap. It was a fun ran without any target pace. We went with the flow as we chatted along the way. 

When we finished the last lap, I bought a bottle of sports drink from a vending machine and quenched my thirst. It felt great. After that me and my friends hit a nearby ramen restaurant and enjoyed having lunch together. 

It was drizzling early in the morning, but the sky cleared once we started running, and it remained sunny during our run. All in all, it was a fantastic fun run. I thought I should train with friends more.

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Oct. 5, 2020

After the long slow run yesterday I had a good rest and ate well to recharge my body's batteries. By the night I felt fully recovered, so I decided to go for some fast runs. It wasn't in the plan. I just followed my instinct. But the training proved fairly good. Two months ago when I got my right foot slightly injured, I figured it was because the target was too high, and also because the transition to the higher target was too soon. 

So tonight I raised the bar of my interval target only by 5 seconds from my previous target of 4:30 when I was aiming to run a sub 3.5 marathon. 

It turned out to be optimal. It felt reasonably challenging, but not painful to the point of being demotivating. 

I will stick to the pace for a while. And I will increase the number of reps to increase the challenge, instead of raising the bar in terms of target time. 

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Interval Training: 7 sets by 1 K @ 4:25 with 1-minute rest

3.4 K Jog: 19:09.59

Rest: 1:00.31

1st K: 3:56.60

Rest: 1:03.50

2nd K: 4:08.19

Rest: 1:00.31

3rd K: 4:15.54

Rest: 1:00.08

4th K: 4:19.46

Rest: 1:00.17

5th K: 4:20.54

Rest: 1:00.33

6th K: 4:20.94

Rest: 1:00.07

7th K: 4:11.46

Rest: 1:08.30

3.4 K jog: 20:32.86

Total 14.29 K: 1:17:28