Getting back up to speed

Last Wednesday, I did my first interval session since a long time – must have been more than half a year or so.

 Photo of a Roadrunner by Nick Chill from flickr

It was not an all out session as I did the run with my cousin Kai who decided to try to run his first half marathon at the end of October and asked me for some advice.

He had run the Stadtlauf in Bad Oldesloe a few weeks ago, so I had a recent 10k time to work with. He had run about 48 minutes for a pretty accurate course, so I looked up the corresponding half marathon (about 1:50) and marathon times (about 4 hours). Of course, these times would require a good, proper training for the events to be realistic. As this would be his first half marathon, it may be a bit aggressive, but he already indicated that he would be happy with a time of under 2 hours which should be totally realistic if he does some solid training the next few weeks.

As his biggest problem is pace control (he ran a bit too fast for the first loop in Bad Oldesloe), I’ve put together a session for him to teach some pace control.

We did a 13k run that included 3 time 3k (with some easy running in between). Each of these 3k blocks would consist of 1k at marathon pace (about 5:40/k), 1k at half marathon pace (5:10 to 5:15/k) and 1k at 10k pace (about 4:50 or a bit faster). In addition to be fairly long, if the paces are too quick, you will notice in the last repeat. Of course, this session is almost impossible to do without a GPS, but my Garmin 405 made it easy to hit the proper paces.

For my own goals, these paces are about one step too low (i.e. the marathon pace would be my long run pace, his halfmarathon pace would be my marathon pace and the 10k pace would be my half marathon pace). Still, this would be the longest run for me since my IM, and also (apart from the 10k race) the first quicker session for ages.

Everything went really well. It was a bit rainy during the day but when we ran we even had a bit of sunshine. It was warm enough to run in shorts, but a stiff wind required a long sleeve. When we started, we still managed to talk a bit, but only exchanged some grunts during the intervals. With some adjustments by the Garmin, we hit the paces almost perfectly. The second 10k section was quite hard, but that was mainly due to it being uphill and into a strong headwind. We even managed to run the last 10k in 4:38 without going all out.

We were both really happy with the session. Kai has a much better understanding of what his half marathon pace feels like, and I didn’t have a problem hitting the paces and still having enough air to offer him some encouragement. I guess we’ll do this session again, and maybe also share a longer run before the half marathon.

I’ve also lined up some races for the rest of the year. While my main goal remains to loose some weight, I’m registered for the Alstertal half marathon, Lübeck Citylauf and the Lübeck Half marathon – all races I managed to do last year (and also write some short blog posts about it). If all goes well, I’ll try to run a fast Adventslauf in Ratzeburg – a race I couldn’t do last year because I hurt my knee. Hopefully, my preparation will work better this year!