9th
March, 2013: I had only one run during the week since I wasn’t just feeling
like running at all. The one run I had was a test of my patience and
consistency but it turned out fine. That was on 5th Wednesday – 21kms
in 96 mins – the public service vehicles had gone on strike and so I had no
choice but to run back home from work.
I
have been unable to pull some serious PR for a whole three months now – even doing
14kms in an hour during my runs has been a pipe dream. Its time I change my
running…increase my mileage!
Focus
on distance and shelve speed for now – I need to find a formula of
strengthening my legs. After some good three days’ rest, I feel ready for 32kms
which has been elusive since January.
Go
through inner core – the first 4kms in 17:36 and then join Manyanja road and
clear 5kms in 22:05. Join Jogoo Road and maintain the tempo – the temperature
is pretty good for a long run despite the disorderly wind. On point at 7kms in a flat 31 mins – Bus
station crowded as always but sail through without a hitch. Decide not to
punish myself with that hill after the Country Bus fly over and save myself for
Upper Hill.
The
14th km is on in 62mins and do my best run on Upper Hill – 1km in 5’14”
that’s coz I did some self preservation – I could’ve made it better. Pass Jack
on the Mbagathi descent – seems like he is doing a recovery run or just taking
it easy.
On
reaching Nyayo stadium, I decide to divert to Bunyala Road instead of Likoni
Road just to increase my mileage. My half marathon is 93mins – do 26kms in 1:55
and 27km in a 2hrs. Then the real workout began with my thigh muscles burning
and my feet heavy…
The
28th kilometer falls in fairly quickly but the 29th
becomes a major drag coz of the wind and the hill when approaching Donholm
roundabout. I must've looked at my garmin a few times just wondering and
asking myself “are we at the 30th km mark yet?”.
I
was about to stop at 30km but then I asked myself, “is that all you have left?”
and I am like “hell no, let’s dance”. I proceed to push all the way to the
starting point and clear 32kms. When I stopped, I couldn’t walk properly
and that’s when I realized that I had a better run than most
of the other days. I was compelled to stand a bit to stabilize my footing and avoid staggering - 32kms in 2:24:56 which is an average speed of 13.24kms/hr - average pace of 4'31" per kilometer.
| Kilometer | Time | Avg Pace |
| 1 | 4:23 | 4'23"/km |
| 2 | 8:41 | 4'18"/km |
| 3 | 13:10 | 4'29"/km |
| 4 | 17:36 | 4'26"/km |
| 5 | 22:05 | 4'29"/km |
| 6 | 26:27:00 | 4'22"/km |
| 7 | 31:00:00 | 4'33"/km |
| 8 | 35:25:00 | 4'25"/km |
| 9 | 39:51:00 | 4'26"/km |
| 10 | 44:16:00 | 4'25"/km |
| 11 | 48:47:00 | 4'31"/km |
| 12 | 53:14:00 | 4'27"/km |
| 13 | 57:52:00 | 4'38"/km |
| 14 | 1:02:18 | 4'26"/km |
| 15 | 1:07:32 | 5'14"/km |
| 16 | 1:12:16 | 4'44"/km |
| 17 | 1:16:40 | 4'24"/km |
| *Fastest | 1:20:28 | 3'48"/km |
| 19 | 1:24:35 | 4'07"/km |
| 20 | 1:29:05 | 4'30"/km |
| 21 | 1:33:34 | 4'29"/km |
| 22 | 1:38:07 | 4'33"/km |
| 23 | 1:42:32 | 4'25"/km |
| 24 | 1:46:57 | 4'25"/km |
| 25 | 1:51:25 | 4'28"/km |
| 26 | 1:55:58 | 4'33"/km |
| 27 | 2:00:34 | 4'36"/km |
| 28 | 2:05:15 | 4'41"/km |
| 29 | 2:10:02 | 4'47"/km |
| 30 | 2:14:55 | 4'53"/km |
| 31 | 2:19:45 | 4'50"/km |
| 32 | 2:24:33 | 4'48"/km |
It
is great to have such a long run, slow or fast but the ultimate challenge and
the resultant effect on your body and mind is heavenly. For once I briefly dozed off
after the run – a good indication that I finally did something. Can’t wait for another
long run!
I am looking forward to an average pace of sub 4'30' per km in the next long run.
I am looking forward to an average pace of sub 4'30' per km in the next long run.
Eat | Sleep | Conquer | Repeat
