Kangundo Road - 29kms in 2:12 (2 New Personal Records!)

 

9^th June, 2013: Set off early planning to do better than last Sunday’s 32kms in 2:27. The morning cold is really biting – put on a full length running tights, a new one too. The roads are well deserted for my speed runs – over indulge myself thereby replacing mileage with speed. My first kilometer is already on a high (4:34, followed by 4:39), 5kms in 22:05 speed up a notch and clock 7kms in 30:40!

Realize I gotta slow down and save energy for the Utawala uphill climb. Another fast 10 kilometers in 43:32 (new P.R.). I now know that I can have a new P.R. in 21 kilometers so let’s go! 

The Utawala climb cleans me out and my knees become weak. I did run on Thursday, a shambolic run which is now about to mess my game. But I will die trying. Inch by inch, I pile up the miles and pull a 13kms in 56:52! – miss out on 14kms within the the hour by 1:44! (14kms in 1:01:44) soon I will hit 14kms within the hour. Manage a 1:33:49 in 21 kilometers – another new P.R. Do 26 kilometers in 1:57:04, a slight improvement nonetheless. The plan is to keep pushing while I can before I hit a plateau. The rest of the run is a struggle but I give a good push. Realize I am hitting beyond 5 mins in a kilometer in the 28^th kilometer, push harder in the 29^th kilometer but nothing changes, I throw in the towel coz my legs have gone on a recess. This is how the race was - 29kms in 2:12:21 at an average pace of 4'34" - I will push it to 4'30" in my next run!

                                              

Kilometer	Time	Avg Pace
1	4:34	4'34"/km
2	9:03	4'29"/km
3	13:32	4'29"/km
4	17:51	4'19"/km
5	22:05	4'14"/km
6	26:17:00	4'12"/km
7	30:40:00	4'23"/km
*Fastest	34:46:00	4'06"/km
9	39:06:00	4'20"/km
10	43:32:00	4'26"/km
11	47:58:00	4'26"/km
12	52:24:00	4'26"/km
13	56:52:00	4'28"/km
14	1:01:44	4'52"/km
15	1:06:38	4'54"/km
16	1:11:08	4'30"/km
17	1:15:45	4'37"/km
18	1:20:20	4'35"/km
19	1:24:48	4'28"/km
20	1:29:19	4'31"/km
21	1:33:49	4'30"/km
22	1:38:27	4'38"/km
23	1:43:05	4'38"/km
24	1:47:49	4'44"/km
25	1:52:29	4'40"/km
26	1:57:04	4'35"/km
27	2:01:38	4'34"/km
28	2:07:05	5'27"/km
29	2:12:15	5'10"/km

I realize for me to have a proper long run, I need at least three days of rest. I will train only once during the week i.e. Tuesdays or Wednesdays and then rest till Sunday then go straight for long runs that encompasses both mileage and speed. I am now targeting 34kms next weekend after a good rest. Keep running!

Still grinding.....

The week that was…

6^th June, 2013: Kangundo road after a long day in court over a sham of an offence. My legs aren’t fresh coz of the previous evening run from work but decide to burn some calories after having chips and soda for lunch. My morale is under the soles of my feet but since I had planned to run then I will have to run.

You are the master of both!

Arrive home at 5:15pm and charge my garmin for 15mins, leave the house at 5:40pm which means I will only be able to run for at most 70 mins since Kangundo road is uneven and without street lights. The first 7 kms are okay but my return lap isn’t as good. My legs are just out – stop at 14kms saved by the darkness. Total time is 1:05:22 with an average pace of 4’40” per kilometer.

 

5^th June, 2013: Running from work to home. A very good run despite the numerous walkers slowing down my tempo. Try to chase down the 14kms within the hour unsuccessfully. No worry, I will make time for it. Fastest mile in 6’33” and 5k in 21’38”. Total of 17kms in 1:16:27 at an average pace of 4’30” per kilometer now that’s what I am talking about!