2nd
March, 2013: After an 88 kilometer road run the previous week, I was psyched up
for a long run. I did one 18km run during the week which was very laborious
since my legs had not recovered from the previous weeks mad run – 18kms in 1:25
– 4’39” per km. My target was 30km but hoped for 32km if shit goes down well.
Jack informs me G.K. will be coming for the run too!
Both
jack and G.K. arrive at exactly six am after I had properly dehydrated myself
and ready to kick ass. I let the duo start off at Manyanja road while I take a
lap in innercore – 4kms before the starting point. My plan is to chase them down and I begin with
a high momentum – clear inner core’s 4kms in 16:48 and 5kms in 21:07. Maintain
good tempo and do 7kms in 29:51. Then suddenly my legs are gone, struggling for
dear life after the 11th kilometer which I do in 4’40” and out of I am
out of breath!
Miss
out on the 14kms within the hour by 89 seconds (1:01:29) and thereafter reduced
to a walking pace on Upper Hill. Abandon the chase quest coz I am drained but
pick up speed on Mbagathi descent. Catch up with G.K. at the Madaraka fly
over. Hustle hard to Enterprise road but
my speed gradually reduces after Mareba. Push hard till the 28th
kilometer and then I am done. My thigh muscles are on fire and my legs are heavy, my knees are plain numb. Turn off my Garmin and do a slow run to the
starting point. Find Jack doing stretches and get a few tips on stretching the
calf muscle properly – the wall push is the ultimate calf stretch.
G.K. comes afterwards. He thought the group run was off and did a long run the previous day - this guy is doing alright coz he just did two long runs back to back!
I was hoping my 88 week run will translate to a better run the following week but shock on me coz things aren't always the way they look like.
| Kilometer | Time | Avg Pace |
| 1 | 4:15 | 4'15"/km |
| 2 | 8:17 | 4'02"/km |
| 3 | 12:32 | 4'15"/km |
| 4 | 16:48 | 4'16"/km |
| 5 | 21:07 | 4'19"/km |
| 6 | 25:29:00 | 4'22"/km |
| 7 | 29:51:00 | 4'22"/km |
| 8 | 34:13:00 | 4'22"/km |
| 9 | 38:35:00 | 4'22"/km |
| 10 | 43:03:00 | 4'28"/km |
| 11 | 47:43:00 | 4'40"/km |
| 12 | 52:11:00 | 4'28"/km |
| 13 | 56:54:00 | 4'43"/km |
| 14 | 1:01:29 | 4'35"/km |
| 15 | 1:07:11 | 5'42"/km |
| 16 | 1:12:00 | 4'49"/km |
| 17 | 1:16:19 | 4'19"/km |
| *Fastest | 1:20:13 | 3'54"/km |
| 19 | 1:24:35 | 4'22"/km |
| 20 | 1:29:04 | 4'29"/km |
| 21 | 1:33:38 | 4'34"/km |
| 22 | 1:38:13 | 4'35"/km |
| 23 | 1:42:45 | 4'32"/km |
| 24 | 1:47:17 | 4'32"/km |
| 25 | 1:51:54 | 4'37"/km |
| 26 | 1:56:39 | 4'45"/km |
| 27 | 2:01:19 | 4'40"/km |
| 28 | 2:06:08 | 4'49"/km |
In
my next long run, I will attempt an average of 4’30” in the first 10kms so as
to be able to clear 32kms – longer runs is the only sure way for me to
strengthen my legs and build endurance, lose weight and build mental strength
which I am desperately in need of. March is here so let’s march on!
1 comment:
Great going! Keep it up!
Post a Comment