Group Run Route (The re-run)

After having a poor turnout in the last group run of 1^st December, 2013 together with a foul weather (it had rained the previous night) I felt my target had not been achieved. I reiterated that I will do a repeat of the same route next Sunday (8^th Dec) in case the weather will be better.  Jack loves a good challenge and he didn’t hesitate to take on this opportunity.

I did an evening run during the week to check my physical form since I was still on antibiotics because of the bacterial infection. I pulled some good statistics which encouraged me despite the strong wind blowing against me – 5kms in 21:08, 7kms in 29:57, 10kms in 43:50, 13kms in 57:51 and stopped at 16kms in 1:12 – average speed of 4’32” per kilometer.

I returned to hospital to check the results of my blood test on Thursday 5^th and they were not good. My Free T4 was at 0.7 and yet the recommended levels are between 0.8 to 2.0, my Free T3 was at 1.3 instead of the required margin of 1.4 to 4.2, my TSH (Thyroid Stimulating Hormone) which should stimulate the two (T3 and T4) back to the recommended levels wasn’t up to the task either – it was at 1.5 yet it could go up to 6.2 in order to regulate the two. The doctor suggested a repeat of the test – the data was rather ambiguous therefore the doctor could not  make any concrete decision on this result coupled with the fact that I was immediately diagnosed with bacterial infection right after my blood was taken for the test. So let’s wait for the new results. I finished my antibacterial drugs on Friday 6^th in readiness for the “final” run of the year.

Sunday 8^th: Up early hoping that Jack will come as promised and he actually doesn’t disappoint. We set off at about 5 mins past 6am after a good warm-up. Start with a hard 4:06 in the 1^st kilometer (can’t wait for the days we will be starting with sub 4mins). I lead the way and Jack takes over even before we join Jogoo road. I take over immediately after the Jogoo road hill (after the bridge) and quicken the pace. Clear 5kms in 21:04, right on target for the 90mins in 21kms run, City Stadium in 29:40 (7 kms – better than most), Muthurwa climb gives me hell but avoid the long, wide strides coz they are definite energy wasters when climbing hills. Take short quick steps – they really burn my thighs!

Railways roundabout in 38mins (9kms) and 10k in 42:47 – this is a good speed, slow down to get some air in readiness of the Upper hill climb. Glance back and I don’t see Jack. I realize that we had a very ambitious start – the thought of crashing after Upper Hill dampens my spirit. The only comfort I have is that I have had much worse days and it can’t get any worse on this day so I recollect my thoughts and embrace the pain.

Short brisk steps are key to the Upper Hill climb – it cleans me out but pull through and work on immediate recovery so that I can properly take on the Mbagathi descent. Hit 13kms in 57:01 and decide to attempt a 14k in an hour – go full flight on the 14^th kilometer (3:47) and manage a 1:00:48 – almost there but not quite.

The rest of the distance is a struggle. I realize that whenever I glance behind to check on Jack I tend to mess my momentum so I decide to just focus on having a new course record. 

The Lunga lunga (bridge) climb heading to Donhlom nearly grind me to a halt – at the 24^th kilometer pull a shocking 5’13”! Almost similar to upper hill but quickly recover and clear 26km in 1:54:56 – average pace 13.57kms/hr (4’25” per km). My ankle injury really throbbing and new sweat gushing out – a little drizzle is welcome, cools me up fast. Jack finishes soon after.

Kilometer	Time	Avg Pace
1	4:06	4'06"/km
2	8:20	4'14"/km
3	12:37	4'17"/km
4	16:53	4'16"/km
5	21:04	4'11"/km
6	25:20:00	4'16"/km
7	29:40:00	4'20"/km
8	33:56:00	4'16"/km
9	38:28:00	4'32"/km
10	42:47:00	4'19"/km
11	48:02:00	5'15"/km
12	52:45:00	4'43"/km
13	57:01:00	4'16"/km
*Fastest	1:00:48	3'47"/km
15	1:05:00	4'12"/km
16	1:09:26	4'26"/km
17	1:13:54	4'28"/km
18	1:18:24	4'30"/km
19	1:22:43	4'19"/km
20	1:27:13	4'30"/km
21	1:31:38	4'25"/km
22	1:36:01	4'23"/km
23	1:40:31	4'30"/km
24	1:45:44	5'13"/km
25	1:50:24	4'40"/km
26	1:54:56	4'32"/km

 I am not ready to take a break just yet but with the festivities, travelling and all, why not. Let’s see how the holidays go coz 2014 is almost here!