Honor couldn't make this run due to tonsilitis so Caryn took her place. It was Caryn's first competitive run and she was a little nervous.
This was my first run in a week as the "week from hell" at work meant that I was committed from dawn till midnight everyday.
I was interested to see if I could hold the good form from last week. It turns out I could. Conditions were perfect, no wind and 12 degrees.
I got off to a quick start which is easy as the first 5k is all down hill. Went through 4k in 14.35. Then held a steady pace to the end. Was only overtaken by a couple of people and managed to pull most of them back on the run up to the surf club.
Time for the 11k 41.40. Av pace 3.48.
Caryn ran a lot faster than she thought she would in 63.47.
Sunday, July 25, 2010
Sunday, July 18, 2010
Surprising Improvement
Since the mini-mos I have continued running the planned training schedule with Honor and I have had some surprising results.
The programme calls for intervals on Tuesday and Thursday and a longer run Sunday. We have stuck to it. Prior to starting the intervals we begin with 2k warm up then 8x50m drills. The intervals total 5k, then a 2-3k run home.
We mix the intervals up 500m one day, and 900m the next around Pioneer Park. But we alternate with Howe St hill repeats (700m), and the Malabar circuit (5.3k) as a tempo run. Its working. I am going a lot faster. And so is she.
I have now broken 21mins for the Malabar circuit, 20.42! All the intervals times I have slashed. Not bad considering my doctor told me I had to stop running forever in January.
The remarkable thing is that my 10k time has just kept improving. The Striders 10k at Homebush I ran a PB of 38.59. And today I did the chip-timed 10k Cooks river run in 37.37! How could I suddenly take almost a minute and a half off? Strider Ben pushed me in the last 3k so that was a help.
The programme calls for intervals on Tuesday and Thursday and a longer run Sunday. We have stuck to it. Prior to starting the intervals we begin with 2k warm up then 8x50m drills. The intervals total 5k, then a 2-3k run home.
We mix the intervals up 500m one day, and 900m the next around Pioneer Park. But we alternate with Howe St hill repeats (700m), and the Malabar circuit (5.3k) as a tempo run. Its working. I am going a lot faster. And so is she.
I have now broken 21mins for the Malabar circuit, 20.42! All the intervals times I have slashed. Not bad considering my doctor told me I had to stop running forever in January.
The remarkable thing is that my 10k time has just kept improving. The Striders 10k at Homebush I ran a PB of 38.59. And today I did the chip-timed 10k Cooks river run in 37.37! How could I suddenly take almost a minute and a half off? Strider Ben pushed me in the last 3k so that was a help.
Was the course too short? Well if it was I am not complaining about it.
But the best run I have done lately was running with Honor in the 10k Sri Chinmoy event at Dolls Point. This was her longest race run and I agreed to pace her the whole way. She struggled between 5 and 7 k but then came good and we ran over the line together in 60mins exactly. Here is a photo of Honor and I at the finish.(courtesy of Sri Chinmoy)
But the best run I have done lately was running with Honor in the 10k Sri Chinmoy event at Dolls Point. This was her longest race run and I agreed to pace her the whole way. She struggled between 5 and 7 k but then came good and we ran over the line together in 60mins exactly. Here is a photo of Honor and I at the finish.(courtesy of Sri Chinmoy)
Yes I was a little bit proud. She really has stuck to her guns and I think she will make the distance in the C2S.
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