Wednesday, July 20, 2005
Event 11
20/07/2005 4:30 pm
Workout Type: Endurance - Short Endurance
Course: Loretto
Distance: 6.75
Time: 29:39
Speed: 4:24 min/km
Average HR: 148
Comments: Steady, perhaps not easy enough, but very comfortable. Good to back up from yesterday's run with no ill-effects.
Target Pace: Steady (4:30 min/km)
An easy run today, although a bit faster than I would have liked. Only 6.75km, but nice to back up after yesterdays longer road effort. Barefoot in the park again, with Louis, Amelia, Sally and Bronte (and about 100 hockey-playing school girls) spectating.
Have decided to run the Cool Running 5km challenge on July 30th as my first race this year (my good, has it been that long). With Uncle Dave also making his return, it has developed into some sort of match race, as well as a magnet for people wanting to take our 'scalps' whilst we are coming back from injury. Sub-18 would see me very happy, but I really just want to get back into racing, and make sure the foot stays together. If things continue to stay on track, then I might be able to start training for....
Event 11
110m hurdles
PB
20.14
Background
Dusting off the old spreadsheet, I see that I have run this event exactly twice. My best was on a grass goat track, wirh no hurdles training, in my first ever attempt at the event. Certainly room for improvement.
Potential
I read once that unlike the 110m hurdles, the 400m hurdles could be successfully raced by people a short as 5'11". This just happens to be my height, and therefore is shorthand for "you are not tall enough to be a good 110m hurdler". It is also a technique event, and so some serious training on my hurdling and some strength work should show significant improvements. Being the first event on day 2, it will be interesting to see what the effect of the 10 events on day 1 will be. Some spring will probably be absent from my step. However, I can hurdle and I can run 100m in a respectable time, so whilst this will be the weakest of my running events, it won't be in the same league as the hammer throw.
Goal
17 seconds - I think 3 seconds should be easy enough to find
Double Decathlon Goal
17.5 seconds (573 points) - first event of the day, so even with some residual fatigue from the previous day, I would hope to run near a PB. Always a dangerous event, with a fall potentially costing hundreds of points. A safety first approach will take some of the edge off
Comments:
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Sub 18. I don't know if I can run that quick yet. PB is 19:03 was hoping to get down to 18:30 this time. Glad your back running.
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