Well I failed to get out for a training run since last Sunday, but I had no problem getting out to take part in the Bay Run.
What an excellent event! A bit crowded at the start, but that gave me a chance to warm up.
I'd set my target at 33:00 and I'll have to wait for the official time. I thought my watch told me 33:34, but when I download that to Motionbased - that says 32:36. Either way, I'm happy with that sort of time. Edit: Official time was 33:27.
Lots of room for improvement too. I felt very little strength in my legs towards the end and every little rise was tough!
I don't think I'll solve that by City to Surf time, but I'll try to pace myself with that weakness in mind.
My legs are a bit sore today, but I want to try to get out this week and next to keep as sharp as possible!
Tuesday, July 31, 2007
Monday, July 23, 2007
12.36km LSD...
Now, how does this work again? 19 days since the last run! I blame the weather and a bit of cold & flu.
I'd intended to run the Sutherland to Surf 11km yesterday, but trying to fit that around a load of other plans for the day just didn't work. My hope was that that would kick-start my training again. So I HAD to get out and do something.
I was pleased with the way I felt on the run. No mental or physical barriers appeared to divert me from my plan to run about 10km in an hour. In fact I ran 12.36km in 1:09:09 at 5:35/km pace.
I made a big effort to rehydrate after the run, but I probably didn't eat soon enough. I actually got stuck into one of my tasks - digging out a tree!
So by the end of the day, I was shattered! And today my hips feel a bit sore. Perhaps tomorrow there may be some muscle soreness too from the digging and lifting!
A couple of sessions this week should set me up well for the Bay Run next Sunday. No excuses there because I'm running as part of a team.
I'd intended to run the Sutherland to Surf 11km yesterday, but trying to fit that around a load of other plans for the day just didn't work. My hope was that that would kick-start my training again. So I HAD to get out and do something.
I was pleased with the way I felt on the run. No mental or physical barriers appeared to divert me from my plan to run about 10km in an hour. In fact I ran 12.36km in 1:09:09 at 5:35/km pace.
I made a big effort to rehydrate after the run, but I probably didn't eat soon enough. I actually got stuck into one of my tasks - digging out a tree!
So by the end of the day, I was shattered! And today my hips feel a bit sore. Perhaps tomorrow there may be some muscle soreness too from the digging and lifting!
A couple of sessions this week should set me up well for the Bay Run next Sunday. No excuses there because I'm running as part of a team.
Tuesday, July 03, 2007
7.09km (7km TT)...
I took the chance this morning to test myself over 7km - the same distance as the Bay Run on 29th July.
I asked my Imaginary Friend to set a time of 5:00/km - which I expected to be able to beat, but I wasn't sure by how much.
In the end I managed 32:49 so that's 4:41/km.
The route today was certainly more undulating than the Bay Run will be, and I did struggle to maintain pace up the hills. The last km was a real struggle and my pace dropped to 5:20 for that km. The first 5km were knocked out at an average of 4:32/km, the 6th dropped to 4:50.
So maybe if I keep the pace at 4:35/km for the whole route - I should be able to aim for a finish time of about 32 minutes.
I asked my Imaginary Friend to set a time of 5:00/km - which I expected to be able to beat, but I wasn't sure by how much.
In the end I managed 32:49 so that's 4:41/km.
The route today was certainly more undulating than the Bay Run will be, and I did struggle to maintain pace up the hills. The last km was a real struggle and my pace dropped to 5:20 for that km. The first 5km were knocked out at an average of 4:32/km, the 6th dropped to 4:50.
So maybe if I keep the pace at 4:35/km for the whole route - I should be able to aim for a finish time of about 32 minutes.
Monday, July 02, 2007
16.00km LSD...
A chose a bit more of a challenging route for my long run yesterday. Rather than the flat(ish) river route I headed out through to Macquarie Park, to Epping and back through Eastwood to home.
So 16km in 1:30:12 at 5:38/km pace. My legs did feel a bit dead at various stages and my lungs were busting up a few of the hills, but I was pleased to recover quickly from those challenges as the course flattened out a bit.
I also seem to have solved my post long run headache problem. I guessed that it's not just about drinking water following the run, it's about getting water into your body within a couple of hours of the run. I heard that sports drinks are generally absorbed quicker too - so I tried a couple of bottles of Gatorade straight after the run. That worked a treat. No headache last night and feel good today!
I should have a good chance of getting some good runs in this week... and the weather doesn't look too bad either.
So 16km in 1:30:12 at 5:38/km pace. My legs did feel a bit dead at various stages and my lungs were busting up a few of the hills, but I was pleased to recover quickly from those challenges as the course flattened out a bit.
I also seem to have solved my post long run headache problem. I guessed that it's not just about drinking water following the run, it's about getting water into your body within a couple of hours of the run. I heard that sports drinks are generally absorbed quicker too - so I tried a couple of bottles of Gatorade straight after the run. That worked a treat. No headache last night and feel good today!
I should have a good chance of getting some good runs in this week... and the weather doesn't look too bad either.
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