23rd June, 2013: I have been working on Kangundo road for a month now, getting new PR’s and all. Decide to make a switch to City Mortuary, Mombasa Road and Outer Ring road for a change since we are soon to have a group run on the same route too.
For the last two
weeks I have been really pressed with job issues. I have barely been able to do
my usual two runs within the week. I only managed one run within the week for
each of the two weeks. In total, I have been active four times in a whole two
weeks. In the process I feel sluggish and heavy judging by my last run of 25kms
during the week which left my shins shredded.
I was out of my crib
by six in my three quarter brooks tights – they are a good brand; believe that,
I got brooks running shoes too to go along with them. Time for some epic shit!
The sky is dark and it seems just about to rain. The drops start coming down at
the 3rd kilometer. Today I must run, rain or no rain – that I vow
vehemently because I am gradually getting out of form and I have to put myself
back in the game.
Decide to focus on
distance and put aside the good feeling of speed. The sky somehow clears as I
approach town. In town within 40 mins (9kms) and realize its game on till
Mombasa Road. Try to regulate my speed within 4’30” and 4’40” per kilometer but
go below 4’30” a few times save for the beginning of the upper hill climb due to
walkers who frustrated my efforts but gathered speed as I progressed with the
climb, thereafter I somewhat regulated my tempo.
The Upper hill climb
is still one hell of a climb, I improve on it by a mere 7 seconds but the
damage it does on me is monumental. My recovery is also rather slow but I
eventually turn things around. Do 13kms in 59:52 and 21 kms in 1:35 that is
because I wasn’t keen on breaking any P.R.’s. The Outer Ring route is still
messy as always but put a brave fight – dodging vehicles, motor cyclists and
bicycles. Its good challenge and I take it gladly as I recall the slogan
“Destroy what destroys you”. Clear 26kms in 1:57 (run the 26th
kilometer in a solid 4’30”) and push forward to Manyanja Road – my legs are
gone and my thighs are burning, I should include lunges in my routine exercises
to eliminate such growing pains.
Decide not to wait
until I clock past 5mins in a kilometer. Give one final push and come to an
abrupt stop at the 30th km in 2:16:18 – average speed of 4’33” per kilometer.
I will have to find time to do at least two runs during the week to cut out the
extra weight gained. Here is the run statistic:-
| Kilometer | Time | Avg Pace |
| 1 | 4:35 | 4'35"/km |
| 2 | 9:19 | 4'44"/km |
| 3 | 13:53 | 4'34"/km |
| 4 | 18:23 | 4'30"/km |
| 5 | 22:50 | 4'27"/km |
| 6 | 27:20:00 | 4'30"/km |
| 7 | 31:50:00 | 4'30"/km |
| 8 | 36:19:00 | 4'29"/km |
| 9 | 40:56:00 | 4'37"/km |
| 10 | 45:27:00 | 4'31"/km |
| 11 | 50:39:00 | 5'12"/km |
| 12 | 55:26:00 | 4'47"/km |
| 13 | 59:52:00 | 4'26"/km |
| *Fastest | 1:04:02 | 4'10"/km |
| 15 | 1:08:26 | 4'24"/km |
| 16 | 1:12:55 | 4'29"/km |
| 17 | 1:17:26 | 4'31"/km |
| 18 | 1:21:59 | 4'33"/km |
| 19 | 1:26:23 | 4'24"/km |
| 20 | 1:30:51 | 4'28"/km |
| 21 | 1:35:20 | 4'29"/km |
| 22 | 1:39:44 | 4'24"/km |
| 23 | 1:44:16 | 4'32"/km |
| 24 | 1:48:40 | 4'24"/km |
| 25 | 1:53:15 | 4'35"/km |
| 26 | 1:57:45 | 4'30"/km |
| 27 | 2:02:21 | 4'36"/km |
| 28 | 2:06:57 | 4'36"/km |
| 29 | 2:11:35 | 4'38"/km |
| 30 | 2:16:15 | 4'40"/km |
The Mombasa road
terrain is a very friendly terrain and I am hoping for some serious P.R’s in
the coming month both in distance and speed before the group run. The July
targets – 30kms in 2:10 / 35 kilometers in sub 2:35. Keep running!
2 comments:
This is excellent. You have done even better than the 25K because you maintained a better pace in this one. It seems resting works for you very well. I am still trying to find what works best for me and I hope I find it before end of July. Keep running.
Thanks. With your consistency I know u will be much better than this. My consistency is not at its peak and my passion has been wavering but I will try to keep it where it should be. Cheers man!
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