What The!!!
Running
16Km in 1:19:23, an average pace of 4:57. Yes, you are reading that correctly! I eased in the first 3 Km then found myself running quite comfortably in spite of last nights session, so I decided to do as I did 3 weeks before the last half marathon and have a go at race pace over a longer run. From the 4th Km onwards 11kms worth were at sub 5:00 pace
(4) 4:59
(5) 5:10
(6) 4:58
(7) 4:55
(8) 4:48
(9) 4:50
(10) 4:58
(11) 4:52
(12) 4:44
(13) 5:04
(14) 4:44
(15) 4:43
(16) 4:44
I am still mulling over my plan of attack but I am hoping to hit between 4:50 and 5:00 minute Kms on the day.
7, or is it 8 weeks worth of Tuesday night sessions has paid dividends, particularly with the improvement in my form. I think my ability to get out there and run that little bit faster is down to the fact that my stride/form is starting to get better. You certainly do move along quicker with less perceived effort when your form is good (no shit! I hear some of you say, but it is not as simple as just saying, "oh I am going to run this way now", it takes time and the right advice to make the change). Don't get me wrong, today was not what I would call easy but it was not particularly difficult either.
Anyway, after a quick start to the week I will ease off the pace for the next few runs, also I have ASICS study testing again on Friday afternoon so will have to squeeze in a morning run.
Oh yeah, something odd happened around the 10Km mark, my right leg fell off, don't worry I stuck it back on and kept going, I am sure I'll be right as rain tomorrow :-)
posted by Em at 7:21 pm
6 Comments:
thats a great run!
Cheers.
Rice.
21:41
I think you're well and truly ready for the half-marathon in 2 and a bit weeks.
23:32
Geez Em, I haven't been able to catch up on blogs for a little while and when I do get back I find you motoring along! I think you are going to have an awesome day come race day :-)
07:44
Em, this post really does not surprise me! I think you are more than capable of this and then some on race day, quite a bit more in fact... and for the entire distance. Once you get into that groove, its not so hard to just keep going. Its a bit like how the first 5kms of a longer run can feel difficult, but once you get beyond that it feels easier. If you never went beyond that, you'd never know that it does get better. I think its the same with pace (within reason) if that makes any sense at all....?
13:40
I can see you're going to be at the front of the queue for massages after the 1/2, rather than way down the back like us mere mortals!!
Great effort!
19:37
You're right Em. Good form lets you run faster for the same energy output. Well done.
20:34
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