5km Race Update

Disappointed with my 5km run this month. Managed 28.23, about 1.12 slower than last month. Here's how it stands...

July 5km - 34.02
August 5km - 30.22
September 5km - 27.11
October 5km - 28.23

I was really excited about this run, I genuinely thought I could achieve 25 mins. I've been working very hard on my interval running over this month, notching up about 8km in 45 mins.

I knew I had to run each km at 5 mins max, so I started off very strong, keeping up with the first half of the runners. At 1km, I clocked in at 5.07. So I was a little bit behind and i started to panic. I ended up doing too much in the second km which made things worse in the third and didn't leave me much to salvage in the last 2km.

I'll need to make some tweaks to my training now. I've already got a few things in mind. I'll start working on it from Tuesday.

I'm booked up to January for the 5km races. I'll definitely make an improvement in November.

Quark Cheese

I'm not really a big cheese fan, but if you are, I've come across a great cheese called Quark which could be a good addition to your diet.

It's a soft, creamy cheese that's low in fat and high in protein. I've managed to get some low fat Quark which is a minuscule 0.05g of fat per 100g. If you're on a high protein diet, it's good because it's got a high protein content for a cheese (about 13.5g per 100g).

Since it's creamy, I drop a big spoon of it in a chicken salad and mix it in. It's also good as a sour cream replacement in fajitas.

Unfortunately you can't grate it and put it on a pizza, but that's the compromise of losing weight I guess.

Nike+ Sensor

So got that Nike+ Sensor over the weekend. Finally used it today and it's brilliant.

If you've not seen one before, here's what it looks like...



Basically, you've got two sensors, one that you connect to the bottom of your iPod and a second which goes inside your trainer. It only works with Nike+ trainers, because they have a little slot in the inside of the left shoe that you connect the sensor to.

Once you're up and running, you can set all sorts of runs, ie distance runs, timed runs, calorie burning runs. I used it for a 50 minute run, and every 10 minutes, it alerts you in your headphones how long you've run. I'm sure if I'd set it to 5km, it would alert me every km.

It's brilliant, I love it. You can get spoken feedback as you're running, so it keeps you going. It's got a power song feature too, which kicks in a chosen track for you when you need it for the last part of the run... I'm sure you might be thinking Eye Of The Tiger haha!!!

It's a good addition to your running, well recommended.