Weblog Alex Reuneker

This week is a recovery week, which means less miles in order to recover form the last three weeks of mileage build-up. Less miles does not mean no running, though. Instead of weekly totals of 80+K, this week totals at 45K.

Photo by Martina Misar-Tummeltshammer on Unsplash

The workout

A short 5K recovery run. I never run 5K, so it'll be interesting to see what the effect of such a short run is.

Afterwards

Well, 5K got to 7,5K. I just messed up the route and I should've known, because I usually suck at routing. Anyway, not a very big deal, as I kept the pace and heart rate low and steady. My legs were a bit tired, but that's not a problem for a recovery run, of course.

Workout data

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

Today, the day after the first tune-up race, I'll do an easy longer run. I propbably shouldn't, but I want to get to a week total of 83K, which means running 15K today. Smart? Probably not, but I can't help it, I'm afraid.

The workout

An easy 15K run. As I have plans for the morning, I'm going to wake up early and run right after the sun comes up.

Afterwards

Running felt okay, a bit sluggish, but no real aches. I didn't really feel my knee this times, but the left leg was definitely stiff/tired. I ran at 4:55 in heart rate zone 2 at a somewhat lower cadence of 186spm. That just felt about right.

Workout data

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

Today I ran a tune-up race to check how things are going.

The race

I was planning on doing a 5K, but I got together a team from work to do a relay of 4.44K each. (Yes, that's a weird distance, but it's in celebration of our University's 444th birthday.) The race was a sponsor event to support the UAF for refugee students. Running for such a good cause is great, of course.

Afterwards

I find it hard to do short races and this was no exception, especially because the wind was brutal (several races got cancelled this weekend), as was the rain, and the course was quite tough, with lots of small bends, corners, and even woods and fences. I was planning to run at an average pace of 3:25, but I ended up at 3:35, which was mostly due to one long stretch of windy road and the fences and woods I had to travel through. That being said, I should keep working on maintaining speed for the next tune-up race, which hopefully provides me with better conditions for a proper test run.

Apart from that, I felt the running went pretty okay, although I should pay attention to proper breathing. That said, form was good, as were stride and a nice, high cadence of 200 spm. Funny thing is that I started the first relay and I immediately took the lead and after I think around 1 kilometer, I didn't hear the runner-up and I have not seen him again, although I heard his trainer (on a bike) say to him right after the start: 'just hang in steady, that guy [me] will drop pace in a minute or so'. That's actually good advice, I think, but it did work out a bit different.

The start of the race. I'm the one in front wearing the blue 444 shirt

I ended up crossing the line first, which meant getting a medal from, having a chat and getting a photo with the Rector Magnificus of the University, Carel Stolker. I think it's great he's so involved with these kind of events and I even like it more that he kept cheering and presenting medals until the last runner finished, supporting both the running teams and the UAF.

Of course, I did a warming-up of 2K including dynamic stretches and a cooling-down run of 2K and some static stretching afterwards.

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