Sunday 10 November 2013

After Stanchart...



Recovery & Group Run Route Record
10th November, 2013: I had earlier made a vow to break the record put by Jack on September 29th. I woke up with my guns aimed at Upper Hill. With my shambolic breathing I knew I couldn’t do much besides maintaining a steady tempo just a little faster than my last weekend run. The weather was fine compared to last time so I had no reason as to why I shouldn't have a good run .
I warmed up before a long run, something I never do individually. I hit the road psyched up and do 5kms in 22 mins and realize Iam already short of the 21kms in 90 mins target so I will have nothing to chase after except the group run record – relax my speed a bit, 7km in 31 mins  and focus on Upper Hill. 

Every time I try to push, I feel my knees going limp and my breathing more labored. Hit  5:28 mins in the 11th km and go sub 5 mins in the 12th km which is an improvement compared to the last run.
Attempt a sub 4mins/km on the mbagathi descent – 3:59 mins, push for a second one unsuccessfully (4:12 mins) but I will work on a second sub 4 mins in my next long run – 13kms in 59:48 and 15kms in 1:08 and it quickly hits me on how hard it is to hammer 1:25 in 20kms but I will get there – I hit 20 kms in 90 mins and 21kms in 1:34:48. The rest is easy, do a mental calculation and realize the group run record is within reach and I actually go for it. Clear the 26kms in 1:57 and come to a stop at the starting point in 1:59 – 26.42kms (average pace 4’31” per km - 13.28kms/hr ).
Kms
Time
Avg Pace
1
4:27
4'27"/km
2
8:57
4'30"/km
3
13:26
4'29"/km
4
17:58
4'32"/km
5
22:22
4'24"/km
6
26:52:00
4'30"/km
7
31:26:00
4'34"/km
8
35:48:00
4'22"/km
9
40:29:00
4'41"/km
10
44:59:00
4'30"/km
11
50:27:00
5'28"/km
12
55:19:00
4'52"/km
13
59:48:00
4'29"/km
14
1:03:47
3'59"/km
15
1:07:59
4'12"/km
16
1:12:35
4'36"/km
17
1:16:59
4'24"/km
18
1:21:30
4'31"/km
19
1:25:59
4'29"/km
20
1:30:20
4'21"/km
21
1:34:48
4'28"/km
22
1:39:15
4'27"/km
23
1:43:48
4'33"/km
24
1:48:22
4'34"/km
25
1:52:57
4'35"/km
26
1:57:28
4'31"/km

Stretch and look forward to a new week – a week which I intend to go hard and redo the group run route. My plan is to push it to 1:50 before the end of the year but first let’s get a sub 1:55.
Did two runs during the week – 15kms in 1:08 and 16.19 kms in 1:13 but darkness came in too quickly in both instances. I managed two sub 4 mins in the 15 km run but was thoroughly cleaned out. I realize it’s still an uphill task to do sub 4mins/km but will soon get there – one day at a time.

Health Test:
3rd November, 2013: After having a ‘breathtaking’ run in Stanchart, I decided to throw myself back to the road with renewed vigor. I decided to take it slow with an aim of clearing the entire group run route without walking. I dreaded Upper Hill the most since the last time I was there I walked twice. 
The run was generally slow but I realized my lungs are still not in their original form. The previous night drizzle had messed up the road making the footpaths slide. Pick cakes of mud in a few instances but maintained my focus. I struggled and managed to clear the group run route in 2hrs and 3 mins. After a long time my feet actually ached, quite a nice feeling….i had missed it!