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The 'I just ran 5km, is anything (eek!) possible now?' log
Comments
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Week 13, Run 4
5km (3.14miles), duration 32:03, avg pace 10:09 min/mile
Splits: 10:22, 10:09, 10:06
I headed up to the local parkrun for my run this morning. I also took my dad along for his first ever parkwalk
The weather was a much more pleasant 15c this morning, although rather foggy.
The plan was to do this as a progression run, making each mile faster than the previous. I decided to change my watch into mile settings as I thought it would be easier with less changes to my speed as opposed to trying to get faster each km. However I'm not used to running in miles so I ended up running more by feel as I didn't know what the paces actually were as min/miles doesn't mean anything to me as I work in kms! I sort of succeed with each mile being faster than the previous, although there wasn't a lot of difference between mile 2 and 3.
Finished with a parkrun time of 32:03 which is a 5K PB
Helps that it was flatter than Lee's Rd :P There were about 120 people who did the parkrun and I was able to pass people throughout which was good motivation to keep going.
Long run planned for tomorrow morning
Total for the week:24.84km
Total since starting plan: 55.98km0 -
Week 13, Run 5
11.25km, duration 1:27:26, avg pace 7:46min/km
Splits: 7:27, 8:12, 7:16, 7:36, 7:37, 7:47, 8:10, 7:45, 8:05, 7:30, 7:38,
Lomg slow run this morning. Was in doubt of getting out for this as we had a big thunderstorm during the night and more were predicted for the day. However when i woke it was dry, albit very windy. After keeping an eye on the weather radar for an hour or so it appeared that any rain and storms in the area were either going around us or were far enough way still to be able to get out.
Headed out onto some country roads and it was a really nice run although i noticed no one waves or acknowledges you...guess i've gotten used to the Irish way
My splits varied a bit depending on if i was going uphill, downhill or running into the wind. I think i also started to get a little bit of rubbing/chaffing on my arm from my running top - i must be becoming a real runner now! Not sure why though as i've worn that top on longer and faster runs. It's good to be aware of though and i might need to start putting something on that spot.
First week with 5 runs as well
Total for the week:36.09km
Total since starting the plan: 67.23km0 -
Well done on your park run pb
Heat changes everything, including chaffing so a top you wear I the winter might never chaff but on a warm or humid day it will - in my experience anyway! Very jealous of both your running and the warm weather training 0 -
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Week 12, Run 1
5.75km, duration 44.03, avg pace: 7:38min/km
Splits: 8:35, 7:07, 6:54, 8:11, 7:25
The weather is still unseasonably warm (not that I'm complaining!), however we are experiencing strong winds and they are expected to get stronger as the day goes on, so I headed out a little bit before 8am with lovely blue skies and a balmy 16C. Today was just an easy run but splits once again all over the place depending on the hills. This time next week I'll be packing to head back to Ireland
Please tell me the weather is improving!
Total for the week: 5.75
Total since plan started: 72.98km0 -
Week 12, Run 1
5.75km, duration 44.03, avg pace: 7:38min/km
Splits: 8:35, 7:07, 6:54, 8:11, 7:25
The weather is still unseasonably warm (not that I'm complaining!), however we are experiencing strong winds and they are expected to get stronger as the day goes on, so I headed out a little bit before 8am with lovely blue skies and a balmy 16C. Today was just an easy run but splits once again all over the place depending on the hills. This time next week I'll be packing to head back to IrelandPlease tell me the weather is improving!
Total for the week: 5.75
Total since plan started: 72.98km
it's improving quite nice over the weekend with 16 degrees on Sunday! Can't promise it'll be the same by next week 0 -
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Week 12, Run 3
9.16km, duration: 71:17
Interval workout planned for this morning:
1km warmup
8 x 100m strides
2 x 1200m @ 10k pace (6:30min/km)
1x 1200m @ MP (7:00min/km)
2x 1200m @ 10k pace (6:30min/km)
8 x 100m strides
1km cooldown
All with 3minutes recovery between each interval
It was another glorious morning here, 15C just after 7am with not a cloud in the sky. My nieces have arrived for the family reunion which meant I was on baby sitting duties so I headed out early for this run. Unfortunately I didn't head out early enough to get it all done.
As there were strides I decided to go to the local running track to start off. That certainly brought back some memories of doing little aths when I was 6 -7 yrs old, trying to jump the hurdles and then later, school sports days were held there. Adjacent to the running track is a walking track in some parkland so that was ideal for the longer intervals.
After my warm up I headed for the 100m line - or what I thought was the 100m line
Turns out it was the 90m line - I was wondering why my polar was consistently 10m longer than the finish line. I finally discovered the 100m start line after about the 4th set of strides :rolleyes: This was my first time attempting strides - I think I probably got into the fastest part of it too early but they were fun and I'm looking forward to trying them again. For the recovery, I slowly jogged the remaining 300m and then had abut 30sec to fully rest before the next set started.
The middle part of the workout...
2 x 1200m @ 10k pace (6:30min/km) --> 1st rep = 6:26min/km, 2nd rep = 6:19min/km...messed this one up big time
1x 1200m @ MP (7:00min/km) --> 7:02min/km
2x 1200m @ 10k pace (6:30min/km)
The first 1200m rep I was happy with, although I did find it tough and decided to walk the rest period instead of slowly run it. The 2nd I messed up completely learnt an important lesson...LISTEN TO MY BODY!!! I was finding this one really tough but looking at my watch the pace was only showing 7:00 and I needed to be at 6:30. I couldn't quite understand why it was showing 7:00 when it felt like I was working even more than the previous rep and I just presumed that the 3min spent walking had really thrown out the average pace. So I kept pushing myself to try and get it down towards 6:30. With about 200m left I realised it was showing my AVG pace, not my CURRENT pace When I flicked over to my current pace it was about 6:09:eek: No wonder it was feeling like hard work!!! So I slowed right down and ended with 6:19. The third interval I found it also tricky to try and find that pace, but it's the first time I've done at interval at MP and I was pleasantly surprised when I uploaded it to the computer to see that I was so close as I felt my pace was either too fast or too slow.
Sadly I then ran out of time to do the other two intervals and the other set of strides as I had to be back in time to get my babysitting instructions before my sister and BIL headed out for the day. However I still feel like I got a good run in
Parkrun tomorrow and Wings for Life on Sunday...unfortunately the good weather is meant to disappear sometime Saturday night and Sunday is looking pretty miserable at the moment.
Total for the week:22.91km
Total since starting the plan: 90.14km0 -
Week 12, Run 4 Melbourne Wings for Life
I didn't get out for the Parkrun on Sat morning as I woke up with a very dodgy tummy and there was no way I was running with that :eek: Actually will probably work out better anyway, as it means I can then run Mon & Tues before flying back to Ireland.
The weather didn't start off well with steady rain all morning, however with the race not starting until 9pm I was hopeful that it would clear in time. I was doing the event with my sister and we arrived at race HQ at 6pm. Last pickup for bib collection was 7pm. There were no queues for bib collection which was great, however if you wanted a small size top you were out of luck as they apparently ran out hours earlier. Fortunately for me that wasn't a problem We got a race pack that included a fluro tech shirt that everyone had to wear for the event (as it was at night and being held on a major freeway), a ledlensor headlamp, 5 cans of red bull, a (crappy) hat and a couple of vouchers - one for some free group training PT sessions, a 20% off puma voucher and a voucher for free chips with a burger! Earlybird entry cost for Melbourne was $55 I think and the numbers were capped at 3500 (it sold out about 2 weeks prior to the start).
The weather had thankfully cleared by this stage, however it was now very warm and humid and it was still 18C when the race started at 9pm. We wandered around race HQ for the next couple of hours, getting involved in the different photos they were doing and the warmups etc. Bag drop was also fast & easy. There were also plenty of portaloos and no long wait for them.
Not long after 8pm they started to call the different coloured groups to make their way down to the freeway onramp for the start. We were in the last group and were called down at about 8.30pm, so it made for a bit of a long, boring wait until finally 9pm came and we were off.
As we were running on the freeway, there was plenty of space and despite the numbers the crowd thinned out easily and there was plenty of room to run. The most noticeable thing was just the warmth and the humidity. It was hard going I had thought I started my Polar as we went over the start line, but it turns out I hadn't. I'm trying to learn not to look at it too much, so I didn't realise until I had almost done a km - lesson learnt to check it just after starting to make sure it is recording.
I was happy with my times for the first couple of kms and I felt good, despite the weather. Somewhere between km 3 & 4 though I developed a stitch This was the first stitch I have had running (since I was little kid anyway) I'm not sure if it was the heat/humidity, dehydration (I didn't drink enough during the day beforehand), the late time of the start of the race etc or a combination of the above. I kept running and just tried to run through it, but I was certainly looking forward to the drinks station at 5km.
I hit 5km and no drinks station They had said there would be drink stations every 5km. If I had known it wasn't going to be there I would have made sure I had taken a bottle with me - another lesson learnt. I kept trudging on and finally the drinks station appeared at the 7km mark. I was hoping that the water would be in bottles so I could carry one with me, but it was in cups. I stopped briefly to drink my water and then kept moving. The water did seem to help with the stitch but it was always just there.
For some reason I had the impression that the Monash freeway was flat - it's not I recorded an elevation climb of 105m and only a decline of 30m!. Continuing to run slowly along, passing quite a few walkers now, occasionally being passed by a faster runner and then the next thing we hear is the cyclists coming up behind warning that the catcher car was coming. From race reports of last year and other races they had commented that the cyclists were a long way infront of the catcher car, however not last night as the catcher car was only meters behind meaning you didn't have much warning. I was caught just at the 9km marker and my official distance was 9.05km. I was disappointed with this as I'd been hoping to do something like 11-12km but I think the weather & the stitch as well as not knowing how far and therefore how fast to run made it tricky.
I stopped momentarily after the catcher car passed me, but then decided to keep running. This was also meant to be my long run for my half marathon training and 9km didn't really cut it. So I decided to run until either a bus came along or I reached 13km. Initially, a lot of people were still running after being caught, but the numbers thinned out and then everyone was walking so I was the only one running. I made it to 10km where there was a massive group of people waiting for the bus and continued on to 11k, where the next rest station was. Grabbed a drink and kept going, although I felt a bit silly running away from the rest station where even more people were waiting for the bus. I'm sure they thought I was a bit odd as well. By this stage I was actually enjoying myself - there was a bit of a breeze and it was so nice plodding along in the dark all by myself. Past the 12km marker and more people waiting for a bus so I kept going. Finally I reached the 13km marker approximately 1hr 39min after starting.
I was the only one at the 13km marker and I waited there for about 10min. A couple of first aid guys came past on their bikes so I flagged them down just to make sure I could be picked up there (which I could). However they also said that the bus wouldn't be along for about another half an hour My sister had finished long ago (she did 6.5km), so I decided to start walking back towards the earlier markers in the hope of meeting a bus earlier. Fortunately as I arrived at the 12k marker you could see the buses were almost there so it worked out well.
One of the few complaints I would have then was the drop off from the buses. They had to drop us off in a very specific location and there was a log jam to get into it as only 3 buses at a time could fit. This meant we spent 10 - 15min on the bus, waiting, only about 50-100m away from the designated drop off spot which was very frustrating. I was also thinking about my poor sister who was waiting for me at the bus stop!
The drive home then was fun as we were going on the same road and the same direction as the run. We eventually caught up to the catcher car at the 50km mark and after that I think there were only 4 runners left. We made sure we gave lots of car horn toots of encouragement to them, although the female leader didn't look too impressed at our encouragement. I think she was caught about 2km after we passed her, so maybe that's understandable!
One thing we had to laugh about though were the rest stations set up at the 60km+ mark...A table full of drinks - enough for probably 100runners and by this stage there would only be 1 or maybe 2 runners left!
Overall, it was a really fun evening and I thoroughly enjoyed it despite not doing as well I had hoped. I've decided I'm going to put this on my calendar for every year and pick a different country each time. I'm already eyeing off Croatia for next year
These are my splits from my polar
6:18, 6:32, 6:48, 6:58, 7:08, 7:22, 7:48, 7:53, 7:18, 8:31, 8:14, 7:13
Official distance 9.05km, Polar distance: 12.45km, Unofficial distance: 13km in 1:39.
Avg pace according to Polar 7:20min/km
Total for the week:35.91km
Total since starting the plan[B/]: 103.14km
Hoping to get out for a short run later today but it's pouring rain at the moment.0 -
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Week 11 Run 1
5.76km, duration: 45:24, avg pace 7:53min/km
Splits: 8:39, 7:24, 7:18, 8:22, 7:43
I didn't manage to get out for a run yesterday as my gear was all still wet - really must get a couple more pairs of pants!
Easy slow run this morning. Last run at home in Aus as well as i have my flights back to Ireland later tonight. The forecast is looking good for my arrival back to ireland as well
I signed up for the Shannon airport 7.5km runway run as well so looking forward to that in June 0 -
Week 11, Run 2
Fri 13th
11km 1:25:38
Speed workout - 1km warm up, 4 x 150m strides with 3min recovery, 5km tempo run, 4 x 150m strides, 1km cool down.
So glad I had room for that little jar of sunshine in my suitcase - this run might as well still been in OZ with the weather that was out there and I went out early in the morning as well. This was my first attempt at a tempo run and overall I found the whole workout challenging. The tempo run was meant to be at 6:50min/km, however I didn't quite get there and my avg pace for the 5km was 7:03min/km and I think the splits were 7:21, 7:05, 7:00, 7:00, 7:07 so a little bit of consisteny there, even if it was a bit slower than meant to be. I also found it tough to do the strides after the tempo run and ended up walking the recoveries after the second stride. I feel like i did better with taking longer with better progression to reach the fastest point of the stride, however then dropped them off to fast. As I was doing them out on the road it was also harder to work out how much further I had to go, whereas last time I was doing them on the track so it was easier.
Week 11 Run 3
5km parkrun, 32:15 (unoffical time) - Lee's Rd PB
Splits: 6:35, 6:36, 6:51, 6:53 (polar only measured 4.82km so don't have the time for the last split - someone with more brains than me at this hour of the night could work it out :P)
There was a good crowd at the Lee's Rd Parkrun this morning in beautiful sunshine. Noticed the difference that the work on the hills over the past few weeks made today, especially on the one very short sharp hill that is in the middle of laps 2 and 3. I'd say today was the furthest around I've ever gotten before I was lapped. I was actually just starting to think that I might achieve one of my parkrun goals of not getting lapped when I was overtaken. One lap three there was a guy infront of me and I just focused on him and was determined to try and catch him, even though I didn't think I would be able to. I was getting closer and closer when I was overtaken on the short sharp hill, however a little bit further up the trail I caught the guy and then I also caught the girl who had overtaken me on the hill and i was able to stay ahead of them both all the way to the finish so I was delighted with that. I'd love to know what my last km split was as I actually felt really strong and I can see in the session analysis in the polar software a definite upward trend in my pace. There must be a problem with the Lee's Rd results as they aren't up on the website, however I have a time of 32:15 from my watch which is a Lee's Rd PB by over 1:30 so I'm happy with that and it's only 10sec slower than the parkrun I did at home two weeks ago and that was a much flatter course.
Plan for tomorrow is a long run - 14km
Total for the week 21.56km
Total since starting plan 124.7km0 -
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Week 10, Run 2
8.00km, 55:12, avg pace 6:53min/km
Splits: 7:47, 6:41, 6:40, 7:03, 6:39, 6:42, 6:47, 6:47
Early morning tempo run done and dusted Plan was for 1km warm up, 6.5k tempo @ 6:50min/km, cool down.
I set the alarm for 6 and put it on the window ledge which meant I had to get out of bed to turn it off. Once you're out, you might as well stay out and I was out the door 20min later. Much happier with this run in comparison to my first attempt at a tempo run last week and today's route was hillier as well. I tried to push it on all the hills and i think I succeeded. If anything I may have been a touch too fast, however it felt comfortable throughout, even if during the first km of the tempo i was thinking 'i really don't like Tempo runs'. However I got over this and enjoyed the effort and feeling of running a bit faster than I normally would for a sustained distance and I'm happy my splits are pretty consistent (except for the one with the hill).
Total for the week: 14.5km
Total since starting the plan: 153.2km0 -
Week 10 Run 3
5.66km, duration 39:34, avg pae 6:58min/km
Splits: 7:07, 7:01, 7:13, 6:42, 6:55
Today was meant to be intervals day and I had planned to do them during lunch at work. However it was raining at lunch time and I had an appt after lunch which meant that I couldn't go out and get wet. If i'd had nothing booked in it would have been fine. By the end of the day it was still raining, so I decided instead of doing the interval workout I would just go home and do a good short run with Cooper. (there's no way I'd do the intervals with him) I didn't mind going out once in the rain, but I drew the line at having to go out twice which is what would have happened if I did the intervals and then went home & walked Cooper.
I had also gotten some new running pants and a long sleeve top. The pants were on sale as they were the last ones left. When I tried them on I thought they may be a little big, but they were so comfy I got them anyway. While in the shop I picked up a Kinetica gel to try.
I took half of the gel shortly before leaving for my run and took it with a big glass of water. The flavour (strawberry zing) and texture were fine, although it was a bit sweet. Started off for the run and it quickly became apparent that worrying about pooping my pants from the gel disagreeing with me was not going to be my biggest problem - making sure I wasn't flashing my bare backside at all the passing motorists was :eek::o Comfy as they are, it'll be off to the dressmakers ASAP to get the pants taken in a bit!
Otherwise it was a good run at a good pace with Cooper. I was also wearing my hat which kept the rain off my glasses - I probably looked like a bit of an idiot in a sunhat in the rain, pulling up my pants while trying to keep Cooper going but I actually really enjoyed the run
Plan for tomorrow is an easy 8km
Total for the week: 20.16km
Total since starting the plan: 158.86km0 -
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Week 10 Run 5
14.00km, duration 1:44:04, avg pace 7:25min/km
Splits: 6:47, 7:01, 6:54, 7:38, 7:49, 7:39, 7:10, 7:37, 7:56, 7:27, 7:32, 7:24, 7:39, 7:24
Headed out at 7.30am this morning for my LSR with my neighbour. Same route as last weekend. It was great to have company once again, however we took it out way too fast and a couple of times i had to mention to slow down a bit. It was the hills from km 3 onwards though that made the difference in slowing the pace down a bit. At km 7 my running buddy turned left to head home giving her 9km in total and I turned right to continue with my longer run. As I was now my myself I could also run at a more appropriate pace which I think I managed pretty well. I did deliberately try to push the last km a bit faster too. Overall I'm happy with the splits and pace. I took a couple of jelly snakes with me and had one at 7km and the other at 10km. No idea if they made any difference, but at least no tummy upsets which is the most improtant thing. Mentally this run was better than last weeks as well, no thoughts of wanting to stop & walk today.
Total for the week: 42.24 km...woohooo, first week over 40km
Total since starting the plan: 180.94km0 -
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Week 9, Run 1
6.80km duration 54:43, avg pace 8:02min/km
Splits: 7:49, 8:14, 9:48, 8:16, 7:40, 7:01
Recovery run planned for tonight, headed out with Cooper just after 7pm. Still lovely and warm and sunny These recovery runs after a long run aren't a whole lot of fun - the legs just feel like crap, like I'm trying to run through sludge or something and that my shoes are two sizes too big. However saying that, I'm happy with the effort tonight and I deliberately tried to pick up the pace for the last couple of kms and happy to see looking at my splits that I acheived that with the last couple of km's faster than the first.
Total for the week: 6.80km
Total since starting the plan: 187.74km0 -
Week 9, Run 1
6.80km duration 54:43, avg pace 8:02min/km
Splits: 7:49, 8:14, 9:48, 8:16, 7:40, 7:01
Recovery run planned for tonight, headed out with Cooper just after 7pm. Still lovely and warm and sunny These recovery runs after a long run aren't a whole lot of fun - the legs just feel like crap, like I'm trying to run through sludge or something and that my shoes are two sizes too big. However saying that, I'm happy with the effort tonight and I deliberately tried to pick up the pace for the last couple of kms and happy to see looking at my splits that I acheived that with the last couple of km's faster than the first.
Total for the week: 6.80km
Total since starting the plan: 187.74km
hmmm, not sure why you'd want to do that on a recovery run Mel? the purpose of these is to help recover your muscles from a session or long run, if it says recovery on the plan (versus 'easy') then you should keep the whole thing very slow, about 30secs slower than your easy pace. This will really help ensure when you go out next time that sludge feeling is gone.0 -
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Thanks firedance. The plan has two runs called 'recovery' runs each week and the wording for this week is '3-8km run, build speed gradually so your first km is your slowest and your last km is the fastest' and 'we recommend recovering with a 3-8km progression run. Start slow and quicken your pace over the course of your run'
It gives a guide for recovery runs pace at 7:35min/km (based on my 5&10km paces) so i think my overall pace was/is ok (its hard to be consistent when running with Cooper and there was a large hill in that route too), although that last km probably was too fast! Happy to stop though & change things up if people feel that would be more appropriate?
No that's perfect then if the plan specifies that you're spot on, that's what I'd call a progression run though, I guess they're just using different wording. I know what its like trying to run with a dog (I just don't bother any more, my fella is just not interested and wants to stop and sniff every tree :rolleyes:) 0 -
Week 9, Run 2
6.02km
The plan called for hill sprints for this run. It was pretty vauge - find a hill and run up it and keep running for 20 sec down the other side x 9. You start to realise you're becoming dedicated when you head out at 6.30am to do hill sprints (or mad as my friends called it :P) It was a lovely morning though and I had the very scenic Lough Inchiquin as my backdrop as there is the perfect steep shortist up and over hill there that I could use. Just over a 1km warm up and into it. OMG, it was hard work At times I felt like I was going backwards! No rest period was specified and I'm assuming I wasn't meant to turn around immediately after having done the 20sec downhill and go back up again, so I did a 200m walking break. I actually ran the hill from both sides, instead of the same side each time. What surprised me was that the side I thought would be harder was actually easier. I think it was steeper but probably a bit shorter so that may be why. I did 8 of the 9 reps as time was ticking away and I had to get home to get ready for work. Then it was the short run home, although a shuffle is probably a better description as it's all I could manage, so at least I know I worked hard
I've also started pilates on a Wed night and had my second class tonight.
Total for the week: 12.82km
Total since starting the plan: 193.760 -
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The hill repeats are good also in giving me confidence that I can tackle hills a bit faster than my normal pace. I've done hill repeats twice now in this plan I do think they are paying off. And despite the pain they are over fast!
Week 9, Run 3
8.60km, Duration 1:03:45, avg pace 7:24min/km
I loved this run. The plan was for 16 x 200m intervals alternating between 10k and 5k pace with 90sec recovery jogging.
I was up early again for this run to get it in before work, which then meant I could walk Cooper in the evening, not having to worry about trying to do intervals. Surprisingly no trouble getting up and out of bed just after 6am - the sunshine streaming in the bedroom window makes all the difference.
Started with a 1.5km warm up then into the intervals. Intervals 1, 3, 5, 7, 9, 11, 13, 15 were all meant to be at 10k pace (6:35min/km).
They ended up being 5:55, 6:05, 5:50, 6:05, 6:15*, 5:45, 6:00, 5:40 *uphill
Time taken to cover the 200m @ 10k pace varied from 1:08 to 1:15
Intervals 2, 4, 6, 8, 10, 12, 14, 16 were all meant to be 5k pace (6:20min/km). They were:
5:30, 5:35, 5:25, 6:15* , 5:35, 5:50, 5:35, 5:40, *uphill
Time taken to cover the 200m @ 5k pace varied from 1:05 to 1:15
Ooops! :eek:
Way too fast.
Despite that, I'm glad that I was still able to acheive those paces at the end of the run and that there was some variation between the 5k and 10k paces.
Easy run tomorrow after work with Cooper, probably through the woods if the weather is nice so he can stop for a swim and then long run on Sunday.
Total for the week: 21.42km
Total since starting the plan: 202.36km0 -
Week 9, Run 4
6.40km, duration 55:00, avg pace 8:34min/km
Splits: 8:32, 8:22, 8:55, 9:17, 8:49, 8:23
Headed up to the woods after work for this one. Not much to say about it, it was an enjoyable run, Cooper ran pretty well for me, not too much stopping and sniffing. It was rather humid and I think he was eager to get to his favourite swimming spot to cool down Stopped there for a good few minutes so he could have a swim around and then we headed off again. I think the distance is a little short from the watch - the tree cover is pretty heavy this time of year but it doesn't really matter.
Long run tomorrow - first 10mile run since the Sonny Murphy...eek.
Oh and I noticed I have worn a hole in my good pair of asics running socks so that's got to be a good sign! Will need to get some new ones during the week (and maybe more than one pair!!)
Total for the week: 27.82km
Total since starting the plan: 208.76km0 -
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Week 9 Run 5
16.03km, Duration: 2:05:14, avg pace 7:48min/km
Splits: 7:55, 7:43, 7:54, 7:55, 8:07, 8:16, 7:30, 7:28, 7:52, 8:44, 8:00, 7:37, 7:31, 7:35, 7:17, 7:32
I had been feeling a little apprehensive about this run all week. It would be only my second 16km run ever and I was running it by myself as my running buddy is off on holidays for two weeks. The route I'd planned was a few different routes that I run regularly (including the 14kms from the previous two weeks) all put together but ran in the opposite direction which gave a few challenges with some big hills. Then to top off the apprehension I discovered last night that I had ran out of Immodium - i normally take one for anything over 10km so I was a bit worried about how things might go.
My only other 16km run was the Sonny Murphy which I had an avg pace of 6:45min/km so the plan was to do try and do this at 7:45min/km as I think about 60sec slower a minute is what I should be aiming for on my long runs. The one advantage of running by myself was that I could set the pace. Up early at 6am for a bagel and out the door at 7am. I feel guilty on these long runs about leaving Cooper behind but at this time of year and this distance I just wouldn't be able to bring the water for him and there's no puddles at the side of the road for him to drink out of. I'll make it up to him later today with a nice long walk and a swim!
It was rather foggy when I left the house and it pretty much stayed that way for the entire run. The first few km I felt good, splits were a touch slow but I was happy enough. Started to get into the first long hill which is a long, long drag. My run started to turn into something literally resembling the hare and tortise here...I startled a hare and it took off up the road as I plodded along back behind him. The poor hare, thinking it had found somewhere safe was then startled again when I caught up to it and off it took up the road again! Unlike the story the hare won this time as it wasn't seen again. Just before 6km I took a right hand turn and was expecting another hill so was very happy to discover it was actually pretty flat (I'd only run it from the opposite direction which has a big hill up so the flat must have felt like a downhill which is why I was expecting this segment to be uphill). Down the other side and then a short uphill before another downhill section. I was nearing 8km at this point and was still a bit intimidated by what was to come including a big hill. I started to mentally run through the other options of routes I could do to finish out the distance and for some reason they all seemed to be a lot shorter than what I had planned even though it would still give me 16km. However I decided to continue on - I'd had this route planned on week and it would feel like I was chickening out if I didn't do it.
Just past the 9km I took half a gel. Not so much because I needed it, but rather to practice taking it while running & making sure I was drinking enough water with it. I was also worried about how my tummy would go as it had been ok so far. Up and up I continued until I finally reached the Irish Cottages which is basically the highest point and I knew that I would be able to get through and finish the run. I was delighted with myself at this point and even happier knowing there was a gentle down hill for another km or so and then rolling roads the rest of the way home
Absolutely delighted with myself to make it home in 2hrs 5min with an avg pace of 7:48min/km - pretty much smack bang on where I wanted to be. I was also really happy looking at my splits of the pace for the last 5km which i think shows that my endurance is improving and that I'm able to maintain a pace now rather than it dying off - although maintaining it in a race is a whole different thing! Also very happy that my tummy made it around without giving up on me so might start to reconsider the immodium.
Got home, showered, streched, rolled and chocolate milked up Time to now go and do some work in the garden.
Total for the week: 43.85km
Total since starting the plan: 224.790
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