How’s your week been? Outside of work, mine has been full of endorphin-filled workouts, solid sleep, and catching up with friends. Can’t complain about that!
Another exciting thing that happened was this:
As many of you know, I’m a very loyal Asics fan and have been running in Asics shoes since I started calling myself ‘a runner’ in my late teens. Recently I was lucky enough to be selected as a #TeamASICS ambassador, in addition to 14 other talented bloggers. I’m super pumped about the opportunity to do more with a brand that has been a part of my daily sweat sessions for so long, and for the fun times ahead. Watch this space for plenty of gear reviews (the fall shoes and running clothes look ahhhmazing!) some fun giveaways, and a few other surprises!
Work It Out
In the spirit of running and Asics, this Fit Bit Friday is a run. The name of the workout is a bit of a mouthful, but it explains exactly what you’re going to be doing. This run is for those of you with half marathon goals, and I’ve designed it to be done just a little slower than your target race pace. (If you’re not sure what that is, you can put your target time in a calculator like this one which will tell you what pace you’d need to run per mile to hit your target.
For example: If your goal is a 1:40 half marathon, your race pace would be 7:38/mile. 15s slower would be around 7:53/mile.
Distance-wise, don’t worry – you won’t actually be doing an entire 13.1 miles. The workout is condensed into an hour, and the main goal is to negative split. This means your second half will be faster than the first half, simulating what would be an awesome race performance.
The Negative Split Race Pace Run Workout
The majority of the run will be done at the same speed – 15s slower than your target half marathon race pace. There are two rolling hills (because what race doesn’t have them?!) and you can slow your speed during these parts to keep your effort level consistent. In the last 10 minutes you’ll do a gradual acceleration, maxing out just before the end as if you were sprinting to a finish line.
Turn It Up
This week’s tune, I Won’t Let You Walk Away by Mako ft Madison Beer is a new addition to my running playlist and I’m sure it’ll infuse a burst of energy into your workout too. It’s upbeat, catchy, and perfect for keeping your spirits high when your legs start to get tired!
Have A Read
- 7 fitness myths that are wasting your time and energy – via Mind Body Green
- How beginner runners can boost endurance – via Competitor
- How to bounce back in a race – via Triathlete
Got a triathlon question? Ask my coach!
Last but not least, I wanted to let you guys know that my coach, Paul, has graciously offered to answer any questions you guys have about triathlon. He’s a triathlete himself (an almost-pro one too!), a huge wealth of knowledge, and works with athletes through his business, Outstrip Endurance. I’ll be doing a Coach Q&A post towards the end of October, so if you have anything you’d like to ask, feel free to comment here or email me via my contact page.
Now over to you! Let’s hear…
- What’s on your agenda this weekend?
- Runners: When you race, do you aim to run a negative split, or do you follow any other sort of pacing strategy?