9th June,
2013: Set off early planning to do better than last Sunday’s 32kms in 2:27. The
morning cold is really biting – put on a full length running tights, a new one
too. The roads are well deserted for my speed runs – over indulge myself
thereby replacing mileage with speed. My first kilometer is already on a high
(4:34, followed by 4:39), 5kms in 22:05 speed up a notch and clock 7kms in
30:40!
Realize I gotta slow
down and save energy for the Utawala uphill climb. Another fast 10 kilometers in
43:32 (new P.R.). I now know that I can have a new P.R. in 21
kilometers so let’s go!
The Utawala climb
cleans me out and my knees become weak. I did run on Thursday, a shambolic run
which is now about to mess my game. But I will die trying. Inch by inch, I pile
up the miles and pull a 13kms in 56:52! – miss out on 14kms within the the hour
by 1:44! (14kms in 1:01:44) soon I will hit 14kms within the hour. Manage a 1:33:49 in 21
kilometers – another new P.R. Do 26 kilometers in 1:57:04, a slight
improvement nonetheless. The plan is to keep pushing while I can before I hit a
plateau. The rest of the run is a struggle but I give a good push. Realize I am
hitting beyond 5 mins in a kilometer in the 28th kilometer, push
harder in the 29th kilometer but nothing changes, I throw in the
towel coz my legs have gone on a recess. This is how the race was - 29kms in 2:12:21 at an average pace of 4'34" - I will push it to 4'30" in my next run!
| Kilometer | Time | Avg Pace |
| 1 | 4:34 | 4'34"/km |
| 2 | 9:03 | 4'29"/km |
| 3 | 13:32 | 4'29"/km |
| 4 | 17:51 | 4'19"/km |
| 5 | 22:05 | 4'14"/km |
| 6 | 26:17:00 | 4'12"/km |
| 7 | 30:40:00 | 4'23"/km |
| *Fastest | 34:46:00 | 4'06"/km |
| 9 | 39:06:00 | 4'20"/km |
| 10 | 43:32:00 | 4'26"/km |
| 11 | 47:58:00 | 4'26"/km |
| 12 | 52:24:00 | 4'26"/km |
| 13 | 56:52:00 | 4'28"/km |
| 14 | 1:01:44 | 4'52"/km |
| 15 | 1:06:38 | 4'54"/km |
| 16 | 1:11:08 | 4'30"/km |
| 17 | 1:15:45 | 4'37"/km |
| 18 | 1:20:20 | 4'35"/km |
| 19 | 1:24:48 | 4'28"/km |
| 20 | 1:29:19 | 4'31"/km |
| 21 | 1:33:49 | 4'30"/km |
| 22 | 1:38:27 | 4'38"/km |
| 23 | 1:43:05 | 4'38"/km |
| 24 | 1:47:49 | 4'44"/km |
| 25 | 1:52:29 | 4'40"/km |
| 26 | 1:57:04 | 4'35"/km |
| 27 | 2:01:38 | 4'34"/km |
| 28 | 2:07:05 | 5'27"/km |
| 29 | 2:12:15 | 5'10"/km |
I realize for me to
have a proper long run, I need at least three days of rest. I will train only
once during the week i.e. Tuesdays or Wednesdays and then rest till Sunday then
go straight for long runs that encompasses both mileage and speed. I am now targeting
34kms next weekend after a good rest. Keep running!
5 comments:
This is simply unbelievable progress! But you laid a good base when you needed to. Now you are experiencing improved performance! You are closer and closer. Dont forget how you struggled with 2:15 for 27K (April?) and now you are blazing the distance like hell on a tougher route! So enjoy it, celebrate the new and stronger you and know that if you work harder and keep pushing yourself, you can experience even more unbelievable results. I am now beginning to feel we may be in a position to compete effectively with that guy soon. But first, those sub 21 5ks, sub 43 10ks and sub 1:33 21 Ks. Keep pushing and enjoy the journey. Good work!
Yeah, the March 31st run - I was always on 5 mins per kilometer. Did 26kms in 70mins - a difference of 13mins in 3 months!The group run is what made me realize u can do both speed and distance concurrently regardless of terrain, it was a good experience. Once you conquer the likes of upper hill in a long run then u will gain the courage to push even harder.
I am now confident of a sub 90mins on the Stanchart terrain. I am hoping you will be able to give that much needed push during the next group run like before and also acquire new P.R.'s!
That is the plan. I am taking care of my weaknesses and its going on very well.
I just reviewed this. Amazing run. Amazing.
You will get there way too soon bcoz you are persistent...and I cant wait! We should get a proper sub 100 mins in Ndakaini i.e. our records of Stanchart or thereabout - thats my goal at the moment and then focus of about 85 mins in Stanchart but if things go well I might go for a full marathon.
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