Week - 10k
Month - 10k
YTD - 633k
Tonight I thought I would test myself and do a hard training run just to give myself an indication of how much work I need to do to get a good time at the C2S.
I set off around 5pm after a 1/2 hour walk with the dogs and Cass. I ran around a bit just to give myself a bit of a warm up before I set off. On the agenda was 10 k, no real time goal just run as fast as I could without becoming exhausted.
After friday nights effort I was a bit dubious on how I would go. The initial stages of the run felt great and to my suprise I was maintaining low 4 min k pace very easily. I felt great and just concentrated keepig my upper body relaxed. I have a tendency to become tight which seems to affect my breathing etc.
I basically followed the streets around my area in a 4k out and back course with a 1 km out and back to make the 10 k. The run couldn't have gone much better, I maintained a very consistant pace with I was comfortable with.
This was also the first real test for the new shoes and I must admit I love them, I hope this model sticks around for a while because I think I will just continue to get these. I have ditched the custom orthotics after perservering with them for a few weeks. They are uncomfortable and caused muscle and tendon inflammation on my right foot. I have seen the Pod about this and he adjusted them but I still dont feel they are helping.
Anyway overall the 10 k run was done in 41.19 (4.08min/k) which I was quite happy with. What I was most impressed with is the recovering and the feeling straight after the run, I was breathing very comfortable and could easily hold a conversation. I love runs like this, they have been very few and far between this year, so hopefully this is the beginning of something that has been lacking for the past few months. Fingers crossed.
Below are the splits as you can see I eased up on the last Km
1k - 4.10
2k - 4.00
3k - 4.05
4k - 4.06
5k - 4.04 (20.25)
6k - 4.10
7k - 4.07
8k - 3.57
9k - 4.09
10k - 4.31 (20.54)
3 comments:
If that was a training run, then I'm sure you'd easily get a sub 40 under race conditions. Good stuff.
Nice run!
Youv'e inspired me to go out and time trial myself tommorrow.
I am a little flat ATM as i'm not sure where i am at race pace wise and the C2S seems so close.
Are you flying down?
How does your wife feel about this?Mine is getting annoyed D'oh!
R2B
Man, great training run there Shane! Everything is starting to come together again by the sounds of it.
Ally beat me to the $64000 question, what's the C2S goal? I'm guessing sub 60 mins.
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