So the first thing is, no more weekly speed/tempo runs. I will do speed only during the last 10 mins of my runs. And all these runs will be on the field, not on tarmac or concrete.
I will bike on Tuesdays and Saturdays. Biking will be for anaerobic/speed purposes.
I will start 50 mins running per day next week. Then one hour the week after that.
I will continue adding mileage in my long runs until the 30Kms mark.
I am buying a garmin (see below). This should help me lots. In more ways than you can imagine.
I will only taste the tarmacs on Sundays.
I ran today for 43 mins. My shins are aching. Damn. Its yesterdays speed run on tarmac.
This is a Garmin Forerunner 310XT.
- Waterproof to a depth of 50 meters, so you can wear it in the pool or the lake to time your swim
- Tracks bike and run data and sends it wirelessly to your computer
- Track your position, distance, pace, heart rate (with bundled monitor), add accessories to measure power data and more
- 20 hours of battery life
- One-year limited warranty