Sunday, October 02, 2005
Good as my word!
Striders 10km
For once the curse of going public with a goal didn't bite me, and I managed to hit my sub-35 10km target by the barest of margins - 1 second! Still 34:59 for 10km is now sitting in black and white, and I am pretty happy. Last time I broke 35 minutes was in 1996 (and then only by 5 seconds or so), and we have to go back to 1992 to the last time I was in shape to consistently beat this time. Felt pretty good the entire race, and although my Garmin and the course markings were having a disagreement, I was consistenly hitting 3:30/km and feeling comfortable. Went through halfway in 17:25. which was cutting things a bit fine, but didn't drop off the pace, and managed to put in a 33 second last 200m to drag me under.
Most importantly for me was being able to go a bit lactic, and not ease off - getting used to that short, sharp breathing the body initiates. It has been a long time since I have been able to run at this intensity over the longer distances, and it was very mentally reassuring to be able to handle this. Not sure how my body will cope with 19 events under my belt beforehand.
Thursday I opted out of my threshold session, and did an easy 15km in 67 minutes, and took Friday off for a mini-taper. This will be my last serious crack at 10km for a long time, although I will still run Lane Cove next month. However, despite the temptation to go chasing sub-34, other training needs are going to have to take precedence - and my new motto is "Don't get Greedy!"
Joined a host of CoolRunners at The Owl and Tesso's birthday bash in fine Lebanese style on Saturday night - one of the best night's out I have had for a long time. Despite a lot of wines and a post-midnight bed time, I managed to front up at the Strider's STaR (it was only 5 minutes jog from my house), and ran an easy 26km in 1:56, having a good old chat with Leftie the whole way. This run felt ridiculously comfortable (135 average HR, despite a 4/5 hill rating), and I could have easliy done more. Very encouraging run.
A disrpupted week ahead as I head off to Young Carers Camp for 5 days, helping look after sixty 8-12 year olds. Not sure how much running I will get in, so I will play it by ear. Hopefully I will get in a couple of threshold sessions in lieu of a long run. Off to the track tomorrow afternoon, but that will get a post all of its own.
29/09/2005 2:30 pm
Workout Type: Endurance - Medium Endurance
Course: St Ives
Distance: 15.2km
Time: 1:07:03
Speed: 4:25 min/km
Average HR: 150
Comments: Decided to do an easy 15km instead of the scheduled Threshold session to rest up for Saturday. Felt very comfortable, even if the early split were a bit quick.
Target Pace: Easy (4:37 min/km )
1/10/2005 7:00 am
Workout Type: Race -
Course: Homebush
Distance: 15km
Time: 55:00
Speed: 3:40 min/km
Average HR:
Comments: A solid run on a tougher than expected course - sharp corners made for a slight drop in pace, but none-the-less happy to run so solidly - kept under 3:30kms the whole way. VO2 work starting to show through, but still running comfortably - not getting the shredded lung feeling of hard efforts in years gone by. Will run Lane Cove in November, but this will be my last serious crack at 10km this year.
Target Pace: 10km Race Pace (3:40/km )
2/10/2005 6:20 am
Workout Type: Endurance - Long Endurance
Course: Wahroonga Wobble
Distance: 28
Time: 2:05:00
Speed: 4:28 min/km
Average HR: 135
Comments: Felt ridiculously comfortable - despite the fact that this is considered a hilly course. Garmin was playing up, so no useful statistics on the run, although HRaveraged 135 - some sort of record for a long run. Good to run so comfortably after yesterday's race. Nice to run at a more leisurely pace, given the faster average pace I am now running. All in all a great run - still had plenty left in me at the end.
Target Pace: Easy (4:37 min/km )
Comments:
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Great run on saturday sparkie!!! 1 second in 1 second :) It is a great feeling to meet your goal, especially after bravely announcing it befor hand!
I wish I could have said sunday was that comfortable :)
I wish I could have said sunday was that comfortable :)
Congratulations on a sensational run Sparkie. Well done!!
J
PS Was lovely to meet Mrs Sparkie on Saturday night!
J
PS Was lovely to meet Mrs Sparkie on Saturday night!
I would like to think that my careful check of shoelaces in some way cotributed to your result Sparkie! Great run, keep on keeping on!
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