26th
January, 2014: I have been looking forward to running 30kms before the end of
the month and since this was the last weekend, I had to do at least a run
during the week in readiness for the showdown. I had an evening run on Wednesday 22nd – 17kms in 1:16 (average of 4'31" per kilometer) with two sub 4 mins per kilometer in the 4th and the 5th km, a good run
considering the route is packed with pedestrians esp. Lunga lunga and Donholm.
Take one lap around innercore about 3 kms and then join Manyanja road for the remaining 27kms. Settle on an average speed of 4'30" per kilometer - 5kms in 22'24". Feel spent out by City Stadium (10kms - 44'46") but regulate my speed to easen my breathing. Cautious on Upper Hill and pull through without a hitch (13kms in 58'34" and 15kms in 1:08:52). Maintain discipline on the Mbagathi descent.
Nyayo
Stadium 20kms at 1:31:07 (21kms in 1:35:47) – a slow pace but better than last time. Improve my pace in
Enterprise road and reach Lunga lunga completely spent (26kms in 1:58:26). Dig deep the rest of
the distance and pull a 2:17 in 30kms (13.10kms/hr). A more improved speed than
last weekend.
|
Kilometer
|
Time
|
Avg Pace
|
|
1
|
4:32
|
4'32"/km
|
|
2
|
8:58
|
4'26"/km
|
|
3
|
13:25
|
4'27"/km
|
|
4
|
17:53
|
4'28"/km
|
|
5
|
22:24
|
4'31"/km
|
|
6
|
26:53:00
|
4'29"/km
|
|
7
|
31:21:00
|
4'28"/km
|
|
8
|
35:46:00
|
4'25"/km
|
|
9
|
40:13:00
|
4'27"/km
|
|
10
|
44:46:00
|
4'33"/km
|
|
11
|
49:19:00
|
4'33"/km
|
|
12
|
53:54:00
|
4'35"/km
|
|
13
|
58:34:00
|
4'40"/km
|
|
14
|
1:03:22
|
4'48"/km
|
|
15
|
1:08:53
|
5'31"/km
|
|
16
|
1:13:40
|
4'47"/km
|
|
17
|
1:18:02
|
4'22"/km
|
|
*Fastest
|
1:22:08
|
4'06"/km
|
|
19
|
1:26:35
|
4'27"/km
|
|
20
|
1:31:07
|
4'32"/km
|
|
21
|
1:35:47
|
4'40"/km
|
|
22
|
1:40:15
|
4'28"/km
|
|
23
|
1:44:48
|
4'33"/km
|
|
24
|
1:49:08
|
4'20"/km
|
|
25
|
1:53:48
|
4'40"/km
|
|
26
|
1:58:26
|
4'38"/km
|
|
27
|
2:02:54
|
4'28"/km
|
|
28
|
2:07:41
|
4'47"/km
|
|
29
|
2:12:30
|
4'49"/km
|
|
30
|
2:17:12
|
4'42"/km
|
To
REPEAT the same route next Sunday and CONQUER it by cutting down a few minutes
while at it.
The
mantra EAT.SLEEP.CONQUER.REPEAT. lives on…
4 comments:
Excellent work. Keep it up! It takes a whole level of discipline to keep going. Alone!
Thanks and its tough to maintain the discipline without another force pushing hard against you. I have my eyes set on running some 40kms during training by June/July. Feb - 32k, March - 34kms, April - 36kms, May - 38kms, June - 40kms, With standard temperature and presuure, I am sure I can achieve it.
Yes, Its achievable. Lets do it. I am working on my injury and I am optimistic to overcome it this month.
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