Location: Centennial Park running track which is a distance of 3.7ks for each lap. Basically flat with a rise and fall of about 20metres around the circuit. Shaded from the sun for nearly all of it although not needed this morning.
Conditions: A stiff southerly blew in late yesterday leaving it cool and windy. Breeze between 12-17 knots with gusts up to 27 knots, and the temp ranging from 17 to 19 degrees. And a couple of showers as well during the run.
Goals: 4 laps x 17:15(4:39/k) per lap, 4 laps x 15:30(4:11/k) per lap, and then 2 laps x 14:30(3:55/k) per lap. Or run like a Kenyan. The fast finishing long run.
Outcome: 14.8ks in 69:00. Average pace of 4:39 per klm.
14.8ks in 64:04. Average pace of 4:19 per klm.
7.4ks in 30:20. Average pace of 4:05 per klm.
Total 37ks in 2:43.24. Average pace of 4:24 per klm.
Washup: The first 4 laps was easy as I usually do my long runs at around that pace without a problem. It became harder and harder doing the 2nd lot of four laps to maintain the pace I was after which was 4:11/ks. The wind was certainly one factor but I would say that the energy levels are just not there yet to run that quick at that stage of a long run. Or I'm just slow anyway, and shouldn't have tried this concept.
The last two laps were run with the head back and me gasping for air as the legs kept saying you have got to be kidding. Apparently I was!
Did see Kit, Royworlds, Ben-Hur and I think Jen_Runs tooted at me as I ran around and around and around the park this morning. Now for the taper.
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8 comments:
You are a funny looking Kenyan ;-P
Not me BTW. I haven't been further east than St Marys this weekend
:-)
Av 4:24 pace for 37k ... doesn't sound even close to slow!
I know you treated 6ft as a training run but it was a hell of a long tough one. Perhaps that's why your legs were complaining.
Happy taper :-)
Flakey, slow compared to who?? It was a training run and the big day will have you flying. The hard work is done, nw cruise to the start line.
Yes impressive pace you got happening Flake, I'm predicting a great Canberra for you mate.
You're travelling well my friend.
JD
I think you are expecting a bit too much from yourself post 6 Foot. There's nothing wrong with 37km at an average pace of 4:24/km. Just do short stuff now and enjoy the taper to allow the legs to freshen up and the speed will return. Patience grasshopper!
37 kays on a course more boring than a treadmill. Might have had something to do with the 4:24 mins/km, you probably dozed off for a while. Hope you weren't listening to the NSW election results because that would have been a boring double whammy. Brendan.
PS. don't forget only the young and low IQ bother with a taper. Beware of tapering there are side effects.
Watch for the signs.. While you are tapering.
1) You may get the urge to grow a short goatee. You must resist this urge.
2) You may notice that you want to buy small format news papers like the daily telegraph
3) When you are reading your lips might move
4) people will talk more slowly when they address you, they may gesture as well
5) you may want to celebrate Morris Iemma's victory
6) you may start to like that very special Green that the striders use..
tee hee. Good luck
Nice one mate. Looks like your in good shape.
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