Gear: Nike Pegasus 38
Fast finish.
Came across some beautiful spots so I had to stop to take photos.




No HMR pro, invalid HR, TE and RE.

Gear: Nike Pegasus 38
Finished fast.

No HRM pro, HR data invalid.
Here I am running easy and enjoying my run,
Garmin be like, "heart rate 190" 😂
Invalid RE and TE.

Gear: Nike Pegasus 38
Exploring Barry Curtis Park.
Nutrition: 1 Banana before the run. No water.
I also tried to write SP on the field lol, it looks a bit wonky.


#forestgumpreference

Gear: Nike Pegasus 38
Threw in some high cadence easy Ks

Gear: Saucony Endorphin Speed 2
2k warmup
10k tempo
3k cooldown

Felt totally in control and finished with plenty left in the tank.
This workout gave me a lot of confidence to run a sub 90m half marathon.

Stamina start: 100
Stamina end: 56

Was listening to Episode 2 of Runners Only by Dominic Harvey during this run.

Gear: Nike Pegasus 38
Another fun run with MetroRun 🤗
Felt strong throughout the run

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2
Ran the last 3 kms as fast as I could in the aerobic zone.
What a perfect day for a Long Run 😁

The new alpha update v6.x of garmin added stamina mode support to my watch.
I started out with 98% stamina on this run and finished around 52%. This was my first run with stamina metric. I didn't find it particularly useful on this run. But I'll keep it on there and see if it helps for other runs.
I've shared a screenshot of what garmin says about training with stamina, you can read it if you're interested :)

Nutrition:
1 energy gel at 15km
1 energy gel at 25km
Took a small stop at 19km to fill my water bottle. Drank about 1L of water during this run.

Gear: Saucony Endorphin Pro 2
800m Warmup
8x 1000m @ Cruise Interval pace
With 200m @ rec

It was hard to match the cruise interval pace during uphills, but it was a good workout.

Gear: Saucony Endorphin Speed 2
5k on grass, 6k on road

Gear: Saucony Endorphin Pro 2

Gear: Saucony Endorphin Pro 2

Gear: Saucony Endorphin Pro 2
This 5k felt great, I felt in control of my pace all the way. It was the easiest sub 20 5k that I've run so far.

Gear: Saucony Endorphin Pro 2

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2
Felt great and in control of my pace today. The run felt great all the way.

This video was taken by Kelly after my recovery run. It wasn't shot during my easy run.

Gear: Saucony Endorphin Speed 2

Gear: Brooks Adrenaline
I ran this route on December 16, 2021 with an RE of 63, it was a Tempo run.
Today I ran it faster with an RE of 19, easy run. 😁

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38
I got pace a group of runners for the first time! 😃
I paced the 6:00/km group. We finished right on target 🎯

Gear: Nike Pegasus 38
11x at a fast but not sprint pace.
Just to get in some Anaerobic training for the week.

Gear: Nike Pegasus 38
Running at a slow easy pace helps me realize how far I've come since I started running. I did not feel tired at any point during this run.
Used 1 energy gel at 10km mark.

Gear: Saucony Endorphin Speed 2
Was planning to do fartlek run today, but after the ShoeScience Tempo 10k, I didn't feel like it is a good idea to run another workout. So I took it easy. Will see if I can do Fartlek tomorrow.

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2
Felt easy to run at this pace today.

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Nike Pegasus 38
Soaked 🌧️

Gear: Saucony Endorphin Speed 2
Warmup
5x 1k @ Tempo pace, 3:59 - 4:09/km
Cooldown

Had planned for 8 sets, but could do only 5 today with good form. I'll take that for now.
This run was slightly downhill, that aided my workout.

Gear: Nike Pegasus 38
HR data is inaccurate on this run. I forgot to wear my HRM pro. I had to take off my watch and wipe the HR sensor a few times during this run because it was showing HR above 190 while I was prolly running around zone 3.

For nutrition, I used 2 Maurten gels at the hour marks. Carried a 2L camel bak action pack during this run.

First 17k was with metrorun and the weather conditions were poor for running. The weather was better for the rest of this run.

Due to inaccurate HR, I'll not accept the TE from garmin for this run. It says 5.0 Aerobic overreaching. But I finished this run feeling like I could keep going.

Gear: Nike Pegasus 38
HR nice and low 😃

Gear: Nike Pegasus 38
Focusing on 4 Ps, Posture position placement and patterning
10m x2 with 2m walk recovery
Finishing with 3x Technique Strides.

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Speed 2
20m Warmup
16x 1m @ 5k - 10k pace with 1m @ easy for rec
22m Cooldown
New LTHR pace: 4:14/km @177 bpm
TE: 4.3 Aerobic 2.1 Anaerobic

Gear: Nike Pegasus 38

Gear: Brooks Adrenaline

Gear: Nike Pegasus 38
9k @ easy
1k cooldown

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38
Long run for her

Gear: Nike Pegasus 38
Tried Dion Blundell 's usual route :)

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38
(3m 2m 1m)x2 with 1m rec

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Pro 2
Went out too fast on the first lap, 1:10
And paid the price later, 5s slower than first attempt. Lesson learnt ✅

Gear: Saucony Endorphin Pro 2

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Pro 2
This race was paced perfectly, I'm happy with how it turned out. It is a 7.5% improvement from the benchmark mile!

Gear: Nike Pegasus 38
39, 37, 35, 33 😍
Happy Global Running Day! 😃

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2
Pace++ every 5 minutes

New LTHR pace, 4:15/km @ 177bpm

Gear: Saucony Endorphin Speed 2

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Speed 2
This felt like my current marathon pace
~3:24 to 3:26
I felt like I was in a flow unlike ever before. I'm starting to love this cadence.

Gear: Saucony Endorphin Speed 2
There has been a big improvement in my cadence. I'm so happy about it 😍


5k pace,
3k pace,
Previous best mile pace,
5x @new mile goal pace (3:20/km)
With 1m rest recovery

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2

Gear: Brooks Adrenaline
Running slow to get fast 🏃

Gear: Vivobarefoot Primus lite 2
34m @8km/h
Low HR, high cadence
3% incline, vert 136
Barefoot shoes

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38
Short steep hill for power drills

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38
Proud that I did not stop at any point on the 4km uphill part of this track, no matter how slow, I kept running.
It was a great mental and physical workout.

Gear: Nike Pegasus 38
🤔 GPS doesn't work very well at Victoria Park with all those trees.
Ran in 3 slightly different routes around the park.

Gear: Nike Pegasus 38
Last rep was 200m

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Speed 2

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2
(600, 400, 300, 200, 150 with 90m rest)x2 with 4m rest

Gear: Saucony Endorphin Speed 2
15m warmup
8x 10s [email protected]:30/km, 3m walk recovery
10m cooldown

Avg pace for the sprints was 2:39/km

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38
(60%, 70%, 80%, 90% effort)x3
With rest between reps

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2
10m easy counterclockwise,
2m walk
10m easy clockwise

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38
(3k @ tempo; 1k @ easy)x2
2k CD

Gear: Nike Pegasus 38
3k WU
6k @ easy
3k CD

Metronome for the win! Was able to maintain a steady cadence thanks to the metronome on the watch

Gear: Nike Pegasus 38
4k out and back
Taking it easy this week, last week's training load was too high.
I used the metronome on my watch at 180bpm (beep every 4th step) for some part of this run.

Gear: Nike Pegasus 38

Gear: Vivobarefoot Primus lite 2

Gear: Nike Pegasus 38
This run also rounds off my mileage for this week to 90km :)

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38
My training has been lacking anaerobic workouts, so this should help.
Avg running pace was 2:46/km, 4:27/mi

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Pro 2

Gear: Saucony Endorphin Pro 2

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Speed 2
New LTHR 4:19/km @ 176bpm

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Pro 2

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Pro 2

Gear: Saucony Endorphin Pro 2
My first sub 6min mile

Gear: Nike Pegasus 38
My first run with a head lamp / my first night time trail run

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38
I think 4:35/km will be a good target to train for my marathon.

Gear: Saucony Endorphin Speed 2

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2

Gear: Nike Pegasus 38
This was a trial run for a new route with MetroRun club NZ
And it was also my first run with this club

Gear: Saucony Endorphin Speed 2

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Speed 2
Feels good to be back on track

Gear: HOKA ONE ONE Anacapa Low GTX

Gear: Nike Pegasus 38
I can't believe that I could run this distance without any hydration, pre run meal or energy gels

Gear: Nike Pegasus 38
It was her first run!

Gear: Nike Pegasus 38
My legs weren't feeling fresh today. So I ran at my least effort pace.

Gear: Saucony Endorphin Pro 2
Top speed 2:02/km

Gear: Saucony Endorphin Speed 2
Ended with some rain ☔

Gear: Nike Pegasus 38
No pain or signs of injury. Feeling good enough to resume training :D

Gear: Saucony Endorphin Speed 2
Nutrition
1 up n go before starting the run.
Water break at 10k
1 gu energy gel with water at 16k
1 gu energy gel with water at 26k
Water break at 30k
1 up n go at 35k
Water break at 40k

I paused the timer every time I took a break as I had to unlock my car and get the supplies from there, so the elapsed time is 3:37

Total running time was 3:28:12 for the marathon distance.

I gave it a conservative effort.
Now I am confident that I can run faster than this :)

Gear: Saucony Endorphin Speed 2

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Speed 2
Made it to Napier, next up Taupo!

Lower temperature makes for easier easy runs

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Speed 2
10m easy
24m threshold
10m easy

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38

Gear: Nike Pegasus 38
I got 4.1 Aerobic tempo effect from this run because of the 12 seconds in Zone 3 🤦‍♂️
Garmin why do you do this 😭

Gear: Saucony Endorphin Speed 2
Today I used the treadmill at my gym so I could see the total distance and re-caliberate the treadmill activity type on my watch.

It's weird that the calibrated distance didn't show up on strava.
Distance 5.04km
Pace 5:11 min/km

Gear: Saucony Endorphin Speed 2

Gear: Brooks Adrenaline

Gear: Nike Pegasus 38
Calling it rain tempo because I was running easy until it started raining 😂😂😂
I was drenched by the time I got home.
Ran another 5km on treadmill after this run.

Gear: Brooks Adrenaline
Just finishing off my weekly distance goal

Gear: Saucony Endorphin Pro 2

Gear: Saucony Endorphin Pro 2
Finished 4th! And 1st in my age category 😁
Official Chip time - 19:59

Wore my bib too high, the top 2 pins came off during the race, and I had to use one hand to keep the bib up.
It was quite windy too.
But a good race otherwise.

Gear: Nike Pegasus 38

Gear: Saucony Endorphin Speed 2
My last workout run before the Sunday's 5k race.

Gear: Saucony Endorphin Speed 2
Include 3 sets of 3 x 400 meters. 1st set at goal 5K pace with 100 meter jog between; 2nd set 2-3 seconds per 400m faster than 5K pace, 200m jog between reps; 3rd set 4-6 seconds faster than goal pace, 400m jog between reps; Take 400m jog between sets; include a warm-up and cool-down

Gear: Nike Pegasus 38
Trying out Nike Pegasus 38, my first pair of Nikes :)

Gear: Saucony Endorphin Speed 2
Keeping HR low is so hard when it is hot outside 🥵

Still got a tempo effect from this workout.
Might run again in the evening.

Gear: Saucony Endorphin Pro 2
3x mile repeats

My last hard workout before race day

Accidentally chose treadmill instead instead of track run. So no GPS data.

Gear: Brooks Adrenaline

Gear: Saucony Endorphin Speed 2

Gear: Brooks Adrenaline

Gear: Saucony Endorphin Speed 2
Was supposed to do a tempo run today. But the recent strength training workouts I did have left me with DOMS, so I decided to take it easy today.
Feeling better after the run :)

Gear: Saucony Endorphin Speed 2
Run Albany course fits well with my usual route 😁

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2
2nd lap felt better and faster than the first lap

Gear: Saucony Endorphin Speed 2
Feeling stronger

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2
3k easy warmup
6x 800m @ 3:30 to 4:00/km
1m rec
2k easy cooldown

Surprisingly my LTHR improved twice in the same week! VO2 Max 59.
Training status, Peaking

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2
Warmup
10x 30s @5k effort
1m rec
Cooldown

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2

Gear: Saucony Endorphin Speed 2
3km warmup @ easy
7km @ 4:14 - 4:22/km

Gear: Brooks Adrenaline
Started off in the asphalt but my brooks are pretty much dead, it was starting to hurt my ankle so I switched to grass after the first 2k, it was much nicer running on the grass.

Gear: Saucony Endorphin Speed 2
Sometimes you just gotta show up and let your body take care of the workout

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline
Felt really good on this run, didn't feel like taking any walk breaks.
HR 160

Gear: Saucony Endorphin Speed 2
15m @ 150bpm
10x 10s @2:50/km or better
With 3m rec @ 120bpm
9m @ 150bpm

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline
My training status changed to Peaking after this run

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Saucony Endorphin Pro 2

Gear: Saucony Endorphin Pro 2
Tried this asphalt loop nearby.
Not entirely flat but I'll give it a shot.
A little over 1k.
If I clock in 3:47 I'll keep going.

Gear: Saucony Endorphin Pro 2
Sub 3:47 km was hard to do on grass. I'll try on asphalt

Gear: Saucony Endorphin Pro 2

Gear: Saucony Endorphin Pro 2

Gear: Saucony Endorphin Pro 2
Not good enough for a sub 19 yet. I'll try another day.
Got new 1k and 1mile PRs though :)

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline
I'll try this benchmark again with carbon plated shoes on another day

Gear: Brooks Adrenaline

Gear: Vivobarefoot Primus lite 2
My first sub 15m 5k treadmill run
Treadmill distance is in miles

Avg hr 176, max hr 191
2% incline

I have never sweat like this before.
Looks like I bathed in my own sweat 😂😂

I know this doesn't translate to performance on road running. But I'm still happy with this :)

Gear: Vivobarefoot Primus lite 2
Easy 5k

Avg hr 153,
Hr max 165
2% incline

Gear: Brooks Adrenaline
Made it to Tauranga, next up Opotiki

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Saucony Endorphin Pro 2
The video for this is on my IG @multishiv19

Gear: Brooks Adrenaline
This route is asphalt most of the way.
This will be my new training grounds after the weekend race.

Gear: Saucony Endorphin Pro 2

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline
5m warmup
30m easy
5m cooldown

New Route! Tried running on some Grass today. It was so much easier on the legs.
Will be using it more in the future on days when the grass isn't wet of course.

Gear: Saucony Endorphin Pro 2
Feeling ready for the race

Gear: Brooks Adrenaline

Gear: Saucony Endorphin Pro 2
15m warmup
30m goal pace 4:50 to 5:02/km
15m cooldown

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline
This was my first run after getting the booster Pfizer covid vaccine dose.
I got it yesterday.
This run felt okay despite my HRV being low.

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline
I also got a new LTHR after this run.
178 bpm @ 4:35 /km

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Saucony Endorphin Pro 2
15m easy
15m challenging pace 4:31 to 4:43
15m easy (but I ran it a bit faster)

I squeezed in an extra day of recovery before this run. I'm starting to taper for the HM race on Jan 23rd. Felt great during this run, thanks to the recovery days.

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Saucony Endorphin Pro 2

Gear: Brooks Adrenaline
I'm running extra to reach the Coromandel before New Year's Eve.
29.87km to go! 😃

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline
Took some detours to use the shade from the trees on the other side of the road today.

Gear: Brooks Adrenaline
5m warmup
60m @ easy 5:33 to 6:10
10m @ goal pace 4:50 to 5:02
5m @ challenging pace 4:18 to 4:31
5m cooldown

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline
Was supposed to run a 45m easy run today.
But was feeling good, so I pushed it to HM.
Wasn't running with PR in mind, mostly felt like a threshold run.
Didn't use any energy gels for this run.

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Saucony Endorphin Pro 2
15 min jog/walk

4x 4m 4:12 - 4:25 /km with 3m recovery lap between each rep

6x 30s 3:35 - 3:47 /km with 1m recovery lap between each rep

15 min jog/walk

Gear: Brooks Adrenaline
5m warmup
35m easy
5m cool down

I was also testing the power gauge at some points during this run.
It gives you a fair idea of where your heart rate will end up if you keep exerting the power shown on the gauge.

Gear: Brooks Adrenaline
Today I ran with a friend, J

I also started using the Garmin Running Power meter today. Will be documenting how useful it is.

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline
This was my easiest sub 2hr half marathon till date. Felt strong. Ran easy till the last km.
And ran the last km at a faster pace.

Gear: Brooks Adrenaline
10m warmup
12x 20s strides with 45s rec
10m cooldown

Gear: Brooks Adrenaline
5m warmup
30m easy
10m easy - optional
5m cooldown


This was supposed to be an easy run. But I was feeling very good today so pushed the pace on. My LTHR changed to 176 after this run! I ran the same path 4 months ago with a time of 1hr 18m with a few walks and huffing and puffing. Today I finished strong and didn't even sweat much.
I can feel my fitness improving. 💪

Gear: Brooks Adrenaline
15m warmup
8x 800m with 400m recovery
15m cooldown

This was my first track run since I started training. Used the AUT millennium track.
This was a challenging workout. But I'm surprised how easily I could handle it.
Didn't use any music, water or energy gel during this. Had 1 banana before workout.
It rained heavily during some of the laps.

Gear: Vivobarefoot Primus lite 2
This was my first treadmill workout since I started training.
It is way easier to keep the heart rate low on a treadmill. It is also a bit boring to run on a treadmill. Lots of sweat too 🥵
Used my barefoot shoes for this run.
The distance and pace on the treadmill is in miles.

Looks like Garmin has some treadmill specific badges to collect.

Gear: Brooks Adrenaline
My first run along Tamaki drive!
I really enjoyed running along Tamaki drive, but the other half not so much, as there were many traffic signals which I had to stop running for. I also went off course for a bit after leaving Tamaki drive, next time I'll know this route better.

And the second half was a bit more hilly than I imagined, so I just choose to run it easy and not try to chase my PR on this course.

I want to incorporate more hill sessions into my training now, because I felt like a slug on the hills today.

Gear: Brooks Adrenaline
10m warmup
12x [email protected] 190 to 200spm with 45s rec
10m cooldown

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline

Gear: Saucony Endorphin Pro 2

Gear: Saucony Endorphin Pro 2
15m warmup jog
The rest was goal pace 4:50 to 5:02/km

Gear: Brooks Adrenaline
My heat acclimation went up to 29% after this.
The wind helped me feel a bit cool despite the higher temp.

Gear: Brooks Adrenaline

Gear: Saucony Endorphin Pro 2
15m warmup
6x 1m @ 4:12 to 4:25/km with 1m recovery
6x 20s @ 3:35 to 3:47/km with 1m recovery

Fastest pace was 2:34/km 😃
My legs feel great today.

Gear: Saucony Endorphin Pro 2

Gear: Brooks Adrenaline

Gear: Saucony Endorphin Pro 2
5 min jog/walk
20 min @ 5:33 to 6:10/km
10 min @ 4:18 to 4:31/km
5 min jog/walk

Felt really good during this run. No pain in my legs, this is a run to remember.
My HRV was pretty good today, so that was a good indicator before the run that this workout will be a piece of cake.

Last time I did the same progression run, I couldn't keep that pace for 10mins despite taking energy gel.
But today, I did it without having to carry energy gel or water.

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline
Today I ran with a friend, J

Gear: Brooks Adrenaline
Higher temp than usual 🥵

Gear: Brooks Adrenaline

Gear: Saucony Endorphin Pro 2
15m warmup jog
3x 5m @ 4:18 to 4:31 /km with 3m recovery
6x 30s @ 4:12 to 4:25 /km with 1m recovery
15m cooldown jog

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline
Today I ran with a friend, J

Gear: Brooks Adrenaline
Was able to maintain Z2 for majority of the run. It felt good.

Gear: Brooks Adrenaline
10 min warmup

10x stride repeats, 150 to 200 spm with 45s recovery

10 min cooldown

Run felt great. Also loved watching the moon rise today.

Gear: Brooks Adrenaline
5 min warmup run
35 min run @ 5:30 to 6:10 /km
5 min cooldown run

Gear: Saucony Endorphin Pro 2
15 min warmup run
20 min @goal pace 4:50 to 5:02 /km
15 min cool down run

Run felt good today and the workout felt easy.

Gear: Brooks Adrenaline

Gear: Brooks Adrenaline
5 min jog/walk no target
1 hr @ 5:33 to 6:10 /km
30 min @ 5:33 to 6:10 /km (optional)
5 min jog/walk no target

There was a mild discomfort and pain in the leg for the first few kms, after that went away, the run felt good.

Next week, I'll lower my mileage in order to recover.

Gear: Saucony Endorphin Pro 2
5 min walk/jog
20 min easy
10 min challenging pace
5 min walk/jog

The challenging pace was 4:05 to 4:31,
Couldn't keep that pace for 10 mins :/
Legs aren't feeling great today. Gotta rest more.

On the plus side my heat acclimation went up after this run.

Gear: Brooks Adrenaline
Warmup
Run between 5:35 to 6:10
Cool down

Today I ran with my Brooks Adrenaline.
These will be my easy and long run shoes for the next few months :)

Gear: Saucony Endorphin Pro 2
Workout details:
15 min jog/walk

6x 1m 4:12 - 4:25 /km with 60s recovery lap between each rep

6x 30s 3:35 - 3:47 /km with 60s recovery lap between each rep

15 min jog/walk


New 10k PR! 50:35, wasn't running to do a PR though.

RIP to my old shoe. ASICS Gel Kayano Lite 2 is now retired.

My new shoes are Saucony Endorphin Pro 2
And Brooks Adrenaline.

This is my first carbon fibre plated shoe 😍
These feel great at high speeds.

Gear: ASICS Gel-Kayano Lite 2
Weather was hot so I cut it short 🥵

Gear: ASICS Gel-Kayano Lite 2
5 min jog/walk
50 min @ 5:36 to 6:10 /km
30 min optional run @ 5:36 to 6:10 /km
5 min jog/walk

Gear: ASICS Gel-Kayano Lite 2
10m warmup jog
8x 20s @ 150 to 200 spm with 45s rec walk between each rep
10m cooldown jog

Gear: ASICS Gel-Kayano Lite 2
5 min jog/walk
20 min @ 5:36 to 6:10
15 min @ 5.36 to 6:10
5 min jog/walk

The rest is a filler towards weekly mileage.

Gear: ASICS Gel-Kayano Lite 2

Gear: ASICS Gel-Kayano Lite 2
Started a new training plan with garmin coach.
This will be an adaptive training plan.
New goal, sub 1hr 44m half marathon.

This workout was
2 mins jog
5 mins all out run
2 mins jog

The all out run was challenging but felt strong.

Gear: ASICS Gel-Kayano Lite 2
I also wanted to reach my weekly distance goal, was short by 1km so I ran this part.

Gear: ASICS Gel-Kayano Lite 2
So happy to reap the reward for all the training I went through! 1:55:27! New PR 🤩
My training plan was for 5:36/km pace. But I managed to pull off a 5:28/km avg pace today. Feeling great now.

Unlike my morning run today, there was no sign of stomach cramps. Because I waited a good 5 hours after lunch.

Used 2 GU energy gels. One at 8km mark and another around 15km.
Strawberry banana flavor.

Gear: ASICS Gel-Kayano Lite 2
This was supposed to be a long run. But at 3km mark, I got a bad stomach cramp, so I decided to abandon it.
I think I didn't wait long enough after having breakfast. Lesson learnt, shouldn't have experimented with pre-race meal today.
Should have rather run on an empty stomach.
I'll attempt this course again later today.

Gear: ASICS Gel-Kayano Lite 2

Gear: ASICS Gel-Kayano Lite 2
3.66 km warmup run at a steady comfortable pace.
8 sets of 30s all out runs with 1 minute rec walk between each set.

Wohoo! Pulled off a 3:04 /km pace for 30s, pretty stoked about this 😃

Did not use any energy gels today. Wore a rain jacket, which turned out to only be of use for a small portion of the run.
Came home with a sweaty body 🥵

👎👎 For running with a kathmandu rain hiking jacket.
I'm waiting for my running jacket to arrive.

Gear: ASICS Gel-Kayano Lite 2
This is the week 10 and the last week of my training plan. I'll be treating the next Sunday as race day. And will start a different training plan next week :)

Today I tried out the last energy gel I wanted to try.
Sis Isotonic lemon and lime.

After trying all the energy gels available near me, I think I like the GU Strawberry banana flavored energy gel the most.
So I'll be using that for race day.

Gear: ASICS Gel-Kayano Lite 2
It was rainy and windy but a good run otherwise.
Used 2 energy gels, 1 before the run and 1 at 10km mark.
Will fill in more details later.

Gear: ASICS Gel-Kayano Lite 2
Attempted Gills road ascent for the first time. Can't believe I could run it without stopping. 😃 Felt strong.

Used 1 isotonic energy gel before this run.
It can be consumed without water. I didn't take any water during this run.
Energy gel: SIS Go isotonic energy. Orange flavored. Caffeine free.

Gear: ASICS Gel-Kayano Lite 2
9.65km at a steady pace, and the rest is a cooldown.

Used an energy gel before the run, with some water.
Didn't take water during the run.

Energy gel used: GU Lemon Sublime.

Gear: ASICS Gel-Kayano Lite 2
Progress from Aug 12th to today :)

Gear: ASICS Gel-Kayano Lite 2
What I learnt about chest mount heart rate monitor today is that if you don't wear it tight enough that it doesn't slip when you deep breathe out, expect it to slip during high intensity runs.

I had mine slip down once during the last phase of Lactate threshold guided test run and twice during fartlek run 🤦‍♂️

Will be wearing it tighter next time.

Gear: ASICS Gel-Kayano Lite 2

Gear: ASICS Gel-Kayano Lite 2
Got my HMR pro today. So I started off my week 9 training with a lactate threshold guided test.
The threshold was detected at 170 BPM.
Now I'll have better HR zones :)
Cooling down now. Will do a fartlek run after this.

Gear: ASICS Gel-Kayano Lite 2
New 5k PR! 24:25 😍 this was my first sub 25 minute 5k.

Used 1 energy gel before the run.
GU caffeine free energy gel - strawberry and banana flavor.

Taste wise I liked the GU energy gel more than the Pure ones. GU gels are thicker too.

I did not take a water bottle with me on this run.

Gear: ASICS Gel-Kayano Lite 2

Gear: ASICS Gel-Kayano Lite 2

Gear: ASICS Gel-Kayano Lite 2
Warm Up || 9.66km at Tempo Pace || Cooldown

Gear: ASICS Gel-Kayano Lite 2
For the first 45 minutes, I tried my best to keep my HR between Z2 and Z3.
It was getting ridiculous and way too easy, even when I ran at 7:30/km pace the HR monitor was hitting Z5.
I took off my watch and poured water over the HR sensor. It was recording better after that. 🤦‍♂️

I've decided that until I get my chest strap HR monitor I'm going to ignore zone training. It is just not very reliable. (I've ordered a HRM Pro from garmin). Will be finding out my LTHR and my correct HR zones soon.

I also just realized that my garmin HR zones are different than the one that strava shows. I'll change my garmin zones to match strava for now.

Gear: ASICS Gel-Kayano Lite 2

Gear: ASICS Gel-Kayano Lite 2
Damn, I thought this would be my first sub 2hr half marathon. Didn't see the distance before stopping the activity 🤦‍♂️
Ran another 1k after this separately.

Realized that this was only short of 190 meters to a half marathon.
Which means I just have to add 1 minute 1 second to this run based on my 1k run after this.

So that brings it to 1:57:20! 😍😍
This is my first sub 2hr half marathon.
Feeling fantastic! 😃

Which means I already ran a sub 2hr half marathon!

I used 2 energy gels in this run, and 500 ml of water.

First energy gel at 40min mark, 2nd at 1hr 30min mark.

No energy gel before the run.

Looking back, I feel there were definitely sections where I could have avoided the walking breaks,

I was following the pace pro strategy on this course, I was more than 1 minute ahead of time.
Just did not know that it would end up showing 20.09 as the distance.
The course distance is 21.09.

Gear: ASICS Gel-Kayano Lite 2
This was supposed to be a 40 min easy run in Z2. But at 37min when the podcast I was listening to ended, I said, "Ok google play queen on Spotify", it started off with Bohemian Rhapsody. I went like, now I can't stop for another 6 minutes.
Before I knew, that 6 minutes turned into another 40 minutes.
I did not use energy gel for this run,
But I guess some music can give you the same type of energy that an energy gel can 🤫 😂

Also, I didn't pay much attention to my watch today, instead I ran at what pace felt easy for me for certain sections of the run so the heart rate zones are a bit all over the pace.

Gear: ASICS Gel-Kayano Lite 2
Warm Up
6 sets of 1.6km rep at Speed Pace 5:24 to 5:34 /km
3 minute rec jog at 6:53 to 7:26 /km between each rep
Cooldown

Used the Mango juice flavored energy gel by Pure 5 minutes before the run.
Consumed 500ml water during the run.
Took a few walk breaks to lower my heart rate.

Overall, it was a good run.

Gear: ASICS Gel-Kayano Lite 2
This will be the 2nd recovery week in the training.

Ran the last 20 minutes at a faster pace.

I used an energy gel for the first time in this run.
It was the Orange juice flavored energy gel by Pure.

Had the gel 5 minutes before the run, with 300ml of water.

During the run I had 500ml of water which had a tea spoon of pink himalayan salt mixed in it.

This energy gel was a pass ✅ had no funny side effects.
I'll be trying out other flavors of energy gels in my upcoming runs.
All the energy gels that I've purchased are caffeine free.

Gear: ASICS Gel-Kayano Lite 2
Between 5:30 to 7:00/km for the majority of the run.
Faster than race pace for the last 20 minutes.

And hey, I hit a new PB for a half marathon on this run! 😃

Aids used: 1 bottle of 750ml powerade zero. Took 3 drink breaks.

Gear: Vivobarefoot Primus lite 2
Used the barefoot shoes for this run

Gear: ASICS Gel-Kayano Lite 2
4 laps of 3.2km at 5:00 to 5:30/km pace
With 4 minute recovery run between each lap at 6:00 to 6:30/km pace.

Gear: ASICS Gel-Kayano Lite 2
Felt very strong today.
I can feel the improvement.
No sign of fatigue after this run.

Gear: ASICS Gel-Kayano Lite 2
Was a bit nervous about this. This was my first run following Garmin Pace Pro Strategy. The target was 2:15:00 but I finished a little faster than that. Feeling strong.

Gear: ASICS Gel-Kayano Lite 2

Gear: Vivobarefoot Primus lite 2
New PB 16 seconds!

Gear: Vivobarefoot Primus lite 2
17 seconds

Gear: Vivobarefoot Primus lite 2

Gear: ASICS Gel-Kayano Lite 2
Warm Up
6 sets of 1.6km rep at Speed Pace 5:24 to 5:34 /km
3 minute rec jog at 6:53 to 7:26 /km between each rep
Cooldown

Gear: ASICS Gel-Kayano Lite 2

Gear: ASICS Gel-Kayano Lite 2
Easy run for low aerobic training

Gear: ASICS Gel-Kayano Lite 2
45 mins at temp pace and then a light jog and short walk for recovery.

Gear: ASICS Gel-Kayano Lite 2
It was easy, feeling strong.

Gear: ASICS Gel-Kayano Lite 2
I pushed to 19km today to make the weekly total reach 50kms

Gear: ASICS Gel-Kayano Lite 2
Ran for 1 hour between 6.17 to 6.50 pace. Finished off with a slower pace cooldown.

Gear: ASICS Gel-Kayano Lite 2
Only did 2 sets of it.

Gear: ASICS Gel-Kayano Lite 2
Start with 10 to 20 minutes of 6:17 to 6:50 /km

Finish the last 20 minutes at half-marathon pace or faster
5:35/km or faster

Gear: ASICS Gel-Kayano Lite 2
I took 2 short breaks in this run to drink a bit of electrolyte. Finished the run with a max effort sprint. It felt great. Not feeling tired after this run.

Gear: ASICS Gel-Kayano Lite 2
A little windy, but I felt a lot stronger today than my last run against the wind.

Gear: ASICS Gel-Kayano Lite 2
Luckily the Google Fit app has recorded the full run.
But I'll only account for the remaining 4.3km here

Gear: ASICS Gel-Kayano Lite 2
Unfortunately my watch which was tracking this run, ran out of battery. And my earphones died on me too. This run was actually 10.24km long.
I'll add another manual activity for the rest of the run.

The major part of the run was the tempo intervals which was at my race pace. That part was tracked fully here.

The part that wasn't tracked was at a easy pace.

Gear: ASICS Gel-Kayano Lite 2
Although it was fun to run with the wind, running against it took a bit more effort than I expected.

Gear: ASICS Gel-Kayano Lite 2
I had to run for 1h 30m

At a pace between 6.18 and 7.04 /km

Gear: ASICS Gel-Kayano Lite 2
Felt really good about this run. I managed run at a constant pace without stopping or slowing down.

And there was also some rain along the way.

Gear: ASICS Gel-Kayano Lite 2
Pretty good. My longest run in this training so far.

Gear: ASICS Gel-Kayano Lite 2

Gear: ASICS Gel-Kayano Lite 2
Start with 10 to 20 minutes of 6:17 to 6:50 /km



10 to 12 - 1 minute rep at 5:05 to 5:17 /km

1 minute jog at 6:53 to 7:26 /km between each rep



End with 10 to 20 minutes of 6:17 to 6:50 /km



Total - 50m - 1h 10m

Gear: ASICS Gel-Kayano Lite 2
On this run I ran without music and headphones. It felt different. I should do this more.

Gear: ASICS Gel-Kayano Lite 2
I used a metronome during the run, started at 130 bpm then went upto 180 bpm increasing 5bpm every 20 sec. Then I ran at 180 for a while, then dropped down to 160 and then after 3 minutes went upto 170 amd stayed there for the rest of the run.
This is my first recorded run where I crossed 5km under 30 minutes. Feeling happy.

Gear: ASICS Gel-Kayano Lite 2
Amazing! #canthurtme #davidgoggins

Gear: ASICS Gel-Kayano Lite 2

Gear: ASICS Gel-Kayano Lite 2
It was a decent run with elevation gain of 123m

Distance tracked via fitbit

Gear: ASICS Gel-Kayano Lite 2

Gear: ASICS Gel-Kayano Lite 2
Terrific!

Gear: ASICS Gel-Kayano Lite 2
A short run back to work after lunch

Gear: ASICS Gel-Kayano Lite 2
Starting off at smaller distance and slowly building stamina

Gear: ASICS Gel-Kayano Lite 2
A short run before my lunch