22nd
June, 2014: It’s been such a long time since I updated my page. I was reduced
to a spectator since I picked an injury on 3rd April. My hopes, dreams and
plans have been shelved for quite a while now. I do realize that my active participation
is paramount as it motivates and encourages other runners. The updates on The
Nairobi Runners facebook page drastically reduced with only Jack doing the best
he could. I have been downcast and crestfallen.
I missed the freedom of running and competing with myself. I
decided to gradually pick the pieces by doing indoor fitness trainings from You
tube videos and stuff plus one weekly run just to be in shape in readiness for the
real thing once the injury subsides.
On 15th
June, I did 28kms with a bandaged leg with little pain and followed up on 17th
June with 21kms again. Picked a cold midweek and coupled with the rain on
Thursday 19th, my evening run was ruined.
I had
resolved to do a 30km run this Sunday and the weather was just perfect. I had a
good run and also pulled a 3’47” in the 18th kilometer. I manage 27kms in 2
hours and a 2:13 in 30kms. I decide to just jump straight to 32kms
and catch up with the lost time. I am still building base and then I will pick
the pace and get really fit as the days go by. I am looking forward to a sub 2:30 in 34kms next weekend if my midweek
runs go as planned. Final run is 32kms in 2:22:26 – 13.46kms/hr or 4’27” per
kilometer. To push it to a flat 4’20” by mid July or thereabout.
Kilometer
|
Time
|
Avg Pace
|
1
|
4:17
|
4'17"/km
|
2
|
8:35
|
4'18"/km
|
3
|
13:01
|
4'26"/km
|
4
|
17:29
|
4'28"/km
|
5
|
21:57
|
4'28"/km
|
6
|
26:21:00
|
4'24"/km
|
7
|
30:46:00
|
4'25"/km
|
8
|
35:10:00
|
4'24"/km
|
9
|
39:31:00
|
4'21"/km
|
10
|
43:58:00
|
4'27"/km
|
11
|
48:30:00
|
4'32"/km
|
12
|
52:54:00
|
4'24"/km
|
13
|
57:32:00
|
4'38"/km
|
14
|
1:01:58
|
4'26"/km
|
15
|
1:07:12
|
5'14"/km
|
16
|
1:12:00
|
4'48"/km
|
17
|
1:16:32
|
4'32"/km
|
18
|
1:20:19
|
3'47"/km
|
19
|
1:24:33
|
4'14"/km
|
20
|
1:29:04
|
4'31"/km
|
21
|
1:33:31
|
4'27"/km
|
22
|
1:38:02
|
4'31"/km
|
23
|
1:42:26
|
4'24"/km
|
24
|
1:46:56
|
4'30"/km
|
25
|
1:51:19
|
4'23"/km
|
26
|
1:55:40
|
4'21"/km
|
27
|
2:00:09
|
4'29"/km
|
28
|
2:04:39
|
4'30"/km
|
29
|
2:09:14
|
4'35"/km
|
30
|
2:13:37
|
4'23"/km
|
31
|
2:18:00
|
4'23"/km
|
32
|
2:22:26
|
4'26"/km
|
New plans, new targets, new horizons. Game on.
2 comments:
This is good. You came back so fast! So you did not totally go inactive during injury. And it seems that you are in a good position to surpass your April fitness in a short while. Keep it up. Very inspiring!
The trick is to find something that can make you sweat. I have realised unfitness starts with the tummy so you better maintain doing the tummy exercises and lunges with some small runs in between, evening walks from work, regulated diet and that way you will always be ready to get back on the road. I am now patient in my run as you can see that even in my last kilometers I maintained a good average speed and never burned out.This makes me not to be scared with adding another 2kms in the next run with the same speed. Its important to save some energy for the last 3 - 5 kms. I deliberately slowed down in the 27th, 28th and 29th kilometers to get back some energy which powered me in the last three final kms. Once you know how to read your body then it works out well in trainings. Keep running!
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