Month - 51k
YTD - 151k
A little late but here goes.
Since my last post and I will keep this brief, entailed doing some longer duration sessions. I awoke very early for me on a Sunday morning to venture up the hill and conduct a tough session up there.
It was poring with rain when I arrived which made it a lot cooler but a little harder to run the slopes of Castle Hill. Anyway I managed a one lap up the road and one lap up the goat track.
Monday 10 Feb 14 saw two things. Firstly I achieved 16 years in my current employment and secondly I took PT at work and arranged an interval session. The session was 2 x 1k, 2 x 600m and 2 x 200m. I ran approximately 3.30 - 3.40 per 1k interval, 1.55 for the first 600m and then paced a group for 2.25 for the 2nd 600m. The last 200m saw 40 secs then 28 secs as last ditched effort to stick it to the young blokes.
Tuesday I had a rest day.
Wednesday I again arranged a Tabata circuit which people seemed to enjoy on the morning but not the next day. Everyone pulled up sore from the squats, lunges and pushups I made them do.
Thursday I caught up with a mate who had just left Townsville to move to Canberra but needed to come back for work for a few days a month later. We again tackled Castle Hill doing the same session as what I did on Sunday albeit a little easier.
Then came Saturday 15 Feb 14 - What I thought would be my last Parkrun for a few weeks but now 4 days later this is not true. Anyway I was getting pretty annoyed that my previous 3 attempts of running my best saw 20 minutes clock by before crossing the line. I have never struggled to break 20 mins but this course is not entirely flat and a little deceptive making it more difficult than it really seems.
I have been having trouble pacing recently and therefore I wanted to ensure that I maintained slightly under 4 min pace and not go too hard too early. The 3-4k mark is the most difficult and has been the point where my wheels have fallen off. This was not going to be the week that this happened.
Anyway I set off and was in about 4th place after the first 600m. Many runners go off way, way to fast compared to their finish time and although I have been doing similar I have never been anymore than 20 secs faster. They are running a good 45 sec to 1 min faster for their first km compared to their overall average pace.
I passed the first k in 3.56, feeling happy then 2nd k in 3.53, the 3rd k in again 3.53, 4th in 3.57 and the last in 4.05. Anyway the GPS clocked a slightly longer than 5k but I thankfully managed 19.50 for the course and again broke my record and won the race overall for the second time.
Pretty happy that I got that monkey off my back.
Yesterday I completed a run of the mill 6k easy run about 28 mins.
That's about it....until next time
Happy Training.
2 comments:
That's good pacing. Nice going on the sub-20 - now you can edge down to sub-19. It's the same with our Parkrun - all the young'uns head out at a massive rate of knots - good fun picking them off in the second half. That 28 for 200 is quick! Only ran that fast in a race, about 25 years ago!
haha, I have no issue running short distance. All my school days I competed in sprints and can still run sub 12 for 100m. It's the longer stuff that provides a challenge for me but yeah I will be trying to get that time back down to the high 18 or low 19's if possible.
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