Sunday, August 07, 2005
Going long again
7/08/2005 6:10 am
Workout Type: Endurance - Long Endurance
Course: Cherrybrook Chase
Distance: 24.8
Time: 1:58:31
Speed: 4:47 min/km
Average HR: 152
Target Pace: Easy (4:45 min/km )
With the Striders STaR run going 1km from my house, I decided to grab a lift out to the start (thanks Robert) and detour home at the 24km mark, to make it a nice round 25km. This was 10km longer than I have run in my comeback, and it was a bit risky, particularly on the back of yesterday's 10km race. However, I felt that if I ran within myself I would get along fine.
Went out with the 6:10 group, and hung with the pack for the first few kms, before pushing it along with the leaders (settling around 4:30/km - adjusted for some sharper hills). This changed as soon as we hit the bush, as I dropped to 6:20/km - being VERY cautious on bush tracks with my dodgy ankles. Tacked back onto the pack (I think they had a drink stop while I was still in the bush), and pushed out on my own from 16-20km, throwing a couple of 4:10 kms in. Felt really comfortable, and had a good rhythm going - certainly wasn't struggling with the pace (as I have been known to do on other long runs). Started to ease off after 21km, and then at 23kms, totally ran out of gas. Because I hadn't run anywhere near this far, and had been pushing the pace, this was about my limit, and it was only the thought of the bottle of Pepsi in the fridge at home that kept me going, as I dropped back to 5 min/km.
All in all a good run, despite the less than glamourous finish. I am looking at doing a Lydiard type base period, which advocates 32km long runs, so I will try and get as many Striders runs in as I can, as well as some solo longer runs. I will also look at pushing my mid-week medium-long run out to about 24km. 58km for the week - almost a real training program.
Comments:
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Sparkie
well done on getting through that first long run. Its funny how quickly we forget that 'absolutely nothing left' feeling at the back end of a long run. I also saw your 10km time from the previous day, very impressive comeback to racing also. Can relate to the pepsi cravings however I am more of your traditional coke person!
Keep it up, you will be back at the pointy end very swiftly I have no doubt.
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well done on getting through that first long run. Its funny how quickly we forget that 'absolutely nothing left' feeling at the back end of a long run. I also saw your 10km time from the previous day, very impressive comeback to racing also. Can relate to the pepsi cravings however I am more of your traditional coke person!
Keep it up, you will be back at the pointy end very swiftly I have no doubt.
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