New Personal Best!

12^th May, 2013: -I broke my Stanchart record of 2011 (1:47 in 21kms) a little bit early in the year 2012. I have been looking forward to the day when I actually do a repeat of my 2012 record (1:36:25) or better.  My morning preparation was in sync with my psyche. Stepped out and was disturbed to see a cloudless sky. I have a consistent habit of not carrying water despite having the best water bottle. With my iPod on and masking tape in place, set up my Garmin and I am off. Pray that the sun just delays and comes out after 2 hours or thereabout…if it comes early well, I will have to contend with it.

I had taken a break since Wednesday just to give my legs a rest. The previous day, my weight was at 74kgs on a hospital scale at Karen Hospital. It seems I overindulged with my diet during the break but I won’t let the weight issue get into my head, not this time.

Start off late, 10 minutes late than my planned time and even my first kilometer is a rush – 4’46”. Don’t give my body time to warm up. Pull off some very good timing in the 4^th km which makes me slow down a bit because I was going overboard, maybe not. Pass City Stadium in 31’52”mins – 7kms, something that had been looking forward to. A morale booster is heaven sent.

Muthurwa as always full of zombified walkers but sail through without a hitch…have the best time ever on this stretch. Cut down my total time on upper hills 2 kms from 5’24” to 5’20” – progress!  However small is a good sign. It is better to grow slowly than standing still. Pull a first time shocker on me – 1:00:19 in 13kilometers, Upper Hill not withstanding!

Always!

The Mbagathi road descent is a welcome relief which allows me to gather speed and get some air. To T-mall by 1:08:53 (15kms) and start a quick analysis of my vitals and the days to come on whether I should take on Mombasa road or stick to Industrial Area. Before making that decision I realize I am sweating again – the sun is already out and blazing! This is bad, very bad because I am already thirsty.

Decide to taper on and save myself for my 50kms weekly target. With that in mind decide to run for 2 hours and go hard. Industrial Area dust roads are muddy because of the previous night’s rains. Now that I’ve taken a hard road, let’s dance! Recall Jack’s Thursday run of 1:36 in 21kms and decide to go for it.  I am amazed when I actually do better than my Stan chart Marathon personal best all I needed was a distraction. My Garmin time stands at 1:36:14 in 21 kms!

Now that is over with, I thought of going below my previous record of 25kms in 2hrs. Push with all my might, the sun getting hotter – too bad I had really banked on the cold weather and I was sweating profusely and really dried out in the throat. Hit 23kms in 1:45:38 and realize however bad I must ensure I maintain my speed to below 5 mins in the next three kilometers.

I maintain my tempo despite the smoke and muddy foot paths manage to pull a cool 1:59:51 in 26 kms! - Power of the mind over matter. Have new records on this race – My fastest 10kms at 45:00:00, fastest 5kms at 22’12”, fastest 21kms at 1:35:43 and of course hit the 400kms mark i.e. 426kms in 21runs with a pace of 4’55” (average run of 20.2kms). The statistics are as follows with an average pace of 4’36” - 12.99kms/hr :-

Kilometer	Time	Avg Pace
1	4:46	4'46"/km
2	9:32	4'46"/km
3	14:00	4'28"/km
4	18:22	4'22"/km
5	22:49	4'27"/km
6	27:19:00	4'30"/km
7	31:52:00	4'33"/km
8	36:22:00	4'30"/km
9	41:03:00	4'41"/km
10	45:39:00	4'36"/km
11	50:59:00	5'20"/km
12	55:51:00	4'52"/km
13	1:00:19	4'28"/km
Fastest	1:04:28	4'09"/km
15	1:08:53	4'25"/km
16	1:13:28	4'35"/km
17	1:18:03	4'35"/km
18	1:22:40	4'37"/km
19	1:27:10	4'30"/km
20	1:31:42	4'32"/km
21	1:36:14	4'32"/km
22	1:40:51	4'37"/km
23	1:45:38	4'47"/km
24	1:50:23	4'45"/km
25	1:55:13	4'50"/km
26	1:59:51	4'38"/km

I will attempt an average speed of 13kms/hr in my next long run and see how it goes.