After seeing dust in Ndakaini, I
decided to to head back to Kangundo hills and test my psychological state. The
physical form is okay besides the nagging ankle injury.
The week that was…
On 17th September – Do
a morning run of 24kms in 1:53, the group run route in mind but I don’t make
any impact. Average pace 4’43” – the terrain isn’t a walk through the park
anyway.
On 19th September –
Take on Kangundo route again. Thoroughly demolished by the Utawala climb I
guess its coz my legs are still tired. Stop at 22.5kms – 1:46 at an average
pace of 4’44”. Outering road is a mess coz of the previous night’s rain. I walk
all the way home. I am on leave so I have all the time in the world.
Take a full two days rest so as
to be able to handle the 30k route on Sunday. Leave the house about 10 minutes
to six. The previous nights drizzle has messed things up but not too bad coz my
morale is on the roof. I know I overindulged in the last two days and therefore
keen to burn the most calories. Distance is all that matters this day. Put on a
short sleeved top for ultimate performance and reduced dehydration.
I hit 22:16 in 5kms, a slow pace,
no records. I miss out on the 30mins in 7k and then clock 44:50 in 10k then
change my mind about speed. Readjust my psychological form from speed to
endurance. Resolve to do 32k instead of 30k. The upper hill climb pushes me to
a new level – 13k in 59 mins. Hold back on the Mbagathi downhill climb, I had
planned on a sub 3’30” in a kilometer but settle for an easy 3’59”.
Join Mombasa road and realize it
had also rained the previous night. Its gonna be difficult but it can be done
so let’s go! Don’t push myself but just maintain a steady pace – 21k in 1:34,
27k in 2:02. Outer ring road is pretty muddy and I have to play dodge with the
traffic. A sigh of relief upon reaching Donholm – 30k in 2:16, four minutes
slower than my P.R. add some two more kilometers and get to work on 100 sit ups
and 100 crunches. Looking forward to a better
weather to improve my performance and record. This is how I rolled…
Kms
|
Time
|
Per/km
|
1
|
4:35
|
4'35"/km
|
2
|
9:06
|
4'31"/km
|
3
|
13:36
|
4'30"/km
|
4
|
17:58
|
4'22"/km
|
5
|
22:16
|
4'18"/km
|
6
|
26:44:00
|
4'28"/km
|
7
|
31:17:00
|
4'33"/km
|
8
|
35:42:00
|
4'25"/km
|
9
|
40:20:00
|
4'38"/km
|
10
|
44:50:00
|
4'30"/km
|
11
|
49:59:00
|
5'09"/km
|
12
|
54:53:00
|
4'54"/km
|
13
|
59:29:00
|
4'36"/km
|
14
|
1:03:28
|
3'59"/km
|
15
|
1:07:46
|
4'18"/km
|
16
|
1:12:13
|
4'27"/km
|
17
|
1:16:40
|
4'27"/km
|
18
|
1:21:15
|
4'35"/km
|
19
|
1:25:33
|
4'18"/km
|
20
|
1:30:10
|
4'37"/km
|
21
|
1:34:44
|
4'34"/km
|
22
|
1:39:13
|
4'29"/km
|
23
|
1:43:48
|
4'35"/km
|
24
|
1:48:17
|
4'29"/km
|
25
|
1:53:03
|
4'46"/km
|
26
|
1:57:40
|
4'37"/km
|
27
|
2:02:13
|
4'33"/km
|
28
|
2:06:52
|
4'39"/km
|
29
|
2:11:33
|
4'41"/km
|
30
|
2:16:15
|
4'42"/km
|
31
|
2:20:52
|
4'37"/km
|
32
|
2:25:28
|
4'36"/km
|
2 comments:
Very good work! Now you can aim at improving on that 32k. Keep rolling.
Thanks. I want to first stretch it to 35k and then work on improving it. Once I cut it down to 2:20 in 35k then I can be sure of sub 3 hours in 42k before the year ends.
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