5th May, 2013: Brave
the morning chill and leave the house at 5:45 and this time surely remember and
put some to use to the masking tape. Have a good start and focus on the
daunting task of doing 30kms in 2:20. Try to avoid the speed excitement and
just maintain a considerable and manageable tempo. City Stadium in 33 minutes
as always (7kms) – I think I need to push it down to 32 minutes in my next run;
I am being way too conservative!
Muthurwa and country bus is a
mess – the traffic, a combination of both pedestrians and the rowdy forward
travelers…but take in the challenge but really mess up my tempo. Have an
improvement on the Upper Hill climb – cut down the 11th km from 5:36
to 5:24 and the 12th km from 5:12 to 5:07. Join Mbagathi way in
57 mins – 12kms but the Upper hill climb still remains untamed. To work on
having a 5min flat for each of the two kms by mid of May or thereabout…that’s
my new quest.
 |
| Go Hard or Go Home! |
Record my fastest 1km at 3’55”
and fastest mile at 6’35’’ altho’ it has to do with the downhill climb which
makes it a bit simple but it’s a change nontheless. At T-mall in 1:10 (15kms)
from there on I let loose and its all systems go since I am on the third
quarter of my run. Monitor my hydration level before hitting hard again –
looking for sub 100 mins in 21km and actually pull 98 minutes! With my morale
up the chase for 25kms is now on with gusto! Ensure I don’t go beyond 5kms in
each run and thereby manage to pull a 1:57 in the 25kms. Weigh on my physical
vitals – the legs, the throat (hydration) and Iam glad they are still intact,
30 kms is gonna be easier than I initially thought.
Get into Manyanja road with
renewed vigour and get into Spine road in no time. Realize it drizzled right
after I left the house for my run. The dirt road is now muddy and kinda
slippery. Try running on the tarmac a bit but the forward traveler – Kayole
buses are full of weed heads almost run me over. Get back to the muddy roads
then realize my running is so labored coz of cakes of mud under my shoes. Check
my garmin after the 29th km and realize I’ve clocked over 5 mins (5’09”)
in a kilometer – kazi gani hii, bure kabisa! I resolve to just cut short my run
for another day. Troop back with my morale under my feet coz I failed in my
quest – I came close then fell so hard. Total Kms 29kms in 2:17:20, average
pace 4 mins 44 seconds per kilometer. Tomorrow never dies…I will come back more
prepared. My Nike fuel garmin data for the run:-
Kilometer
|
Time
|
Avg
Pace
|
|
1
|
4:56
|
4'56"/km
|
|
2
|
9:46
|
4'50"/km
|
|
3
|
14:37
|
4'51"/km
|
|
4
|
19:17
|
4'40"/km
|
|
5
|
23:48
|
4'31"/km
|
|
6
|
28:31
|
4'43"/km
|
|
7
|
33:07
|
4'36"/km
|
|
8
|
37:45
|
4'38"/km
|
|
9
|
42:35
|
4'50"/km
|
|
10
|
47:17
|
4'42"/km
|
|
11
|
52:41
|
5'24"/km
|
|
12
|
57:48
|
5'07"/km
|
|
13
|
1:02:26
|
4'38"/km
|
|
14
|
1:06:21
|
3'55"/km
|
|
15
|
1:10:46
|
4'25"/km
|
|
16
|
1:15:33
|
4'47"/km
|
|
17
|
1:20:11
|
4'38"/km
|
|
18
|
1:24:59
|
4'48"/km
|
|
19
|
1:29:36
|
4'37"/km
|
|
20
|
1:34:11
|
4'35"/km
|
|
21
|
1:38:46
|
4'35"/km
|
|
22
|
1:43:26
|
4'40"/km
|
|
23
|
1:48:12
|
4'46"/km
|
|
24
|
1:52:56
|
4'44"/km
|
|
25
|
1:57:49
|
4'53"/km
|
|
26
|
2:02:34
|
4'45"/km
|
|
27
|
2:07:19
|
4'45"/km
|
|
28
|
2:12:11
|
4'52"/km
|
|
29
|
2:17:20
|
5'09"/km
|
|
2 comments:
Excellent work! Very fast improvements. You are getting stronger and more courageous. You have earned it.
Keep it up!
Thanks man, I always see a replay of our guy speeding by leaving me behind - it was a nightmare!
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