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The Jericho Mile

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The Jericho Mile is a tv movie from 1979, in which a man is in Folsom prison – for life. He's not interested in anything other than running and gets scouted by a running coach. After a tragic situation (no spoiler here!) he tries to qualify for the olympics.

enter image description here Still from The Jericho Mile, taken from IMDB. Copyright the respective owner.

The movie is some forty years old and it shows, but apart from that, the movie is great. I sometimes feel not all actors are up to speed, and the dialogues sometimes feel a bit forced, but overall, it's a great watch. The movie did win an Emmy Award, so it's by no means an obscure, unknown movie. A bit forgotten nowadays, I guess.

Oh, something else – The Rolling Stones' Sympathy for the Devil plays at just the right moments in this movie.

10K, workout #39

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Track day!

The Workout

Today I'm doing a speed workout, consisting of 5 times 800 meters at 3:20/5:22. Last time I did this workout, I ran to and from the track, which is an additional 8K. That's too much for today, as the workout itself is tough enough. I cycled a part, so the total running workout was 12K.

Afterwards

The intervals were hard, but running felt good – much better than last time, when I did this workout after a strength workout the same day. I did all intervals in a pace a bit faster than needed, more around 3:10-3:15/5:06-5:14 than 3:20/5:22 (actually, I see now paces were 3:14, 3:14, 3:15, 3:17, and 3:14), but that's because the pace displayed on my watch seemed lower than what is calculated afterwards. That's probably because I use Stryd for cadence (200spm today), speed and distance. This works better on the track, because GPS tends to cut corners. Anyway, it felt like a hard, but good workout.

enter image description here Track in Vlaardingen

Workout data

If you want to see the workout, check it out on Garmin or on Strava.

10K, workout #38

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Today, I'm doing a long run to build endurance.

The workout

A long run of 26K in heart rate zone 2.

Afterwards

Running went well, but the weather sucked. Like last week, a lot of wind and even more rain. Oh well, it's a good mental workout this way too.

enter image description here

Workout data

If you want to see the workout, check it out on Garmin or on Strava.

10K, workout #37

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Today is hill sprint day.

The workout

I'm doing 10 times 400 meter hill 'sprints' (sprints are typically shorter) in a bicycle tunnel near my house today. Slowly running down to the start is recovery.

enter image description here Photo by Matt Duncan on Unsplash

Afterwards

I was used to doing this workout, but with 'only' 8 times 400m. 10 was okay, but muscle fatigue, especially in the upper legs, does strike after 6 or 7 intervals. Oh well, in for a penny, in for a pound. The intervals felt good, but the tunnel floor was wet, so it was kind of slippery, and my shoes squeaked like mad.

Workout data

If you want to see the workout, check it out on Garmin or on Strava.

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