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.
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!
