26-11-2025, 10:06 AM
Good morning Gavin, very interesting run this AM. Went out early as its starting to get warmer in CT, especially in our neck of the woods.
Your training called for a longer slow run around the 1 hour mark staying in Z3, I ran my old 10K from my place up and down Polkedraai. The first 3K are essentially flat and then a gradual but even 2k rise upto the turn and then back down that 2k and flat home again. This was my goto run for many years and it felt like returning to very familiar place. Herewith the numbers: (1K - 6'15 128B), (2k - 5'39 134B), (3k - 6'37 137B), (4k - 7'02 139B), (5k - 7'36 143B), (6k - 6'27 142B), (7k - 6'07 137B), (8k 6'08 141B), (9k - 7'07 144B), (10k - 7'02 145B). Overall time 10K - 1:07'34 Ave HR 135B. Please do see Strava for more indepth info.
Going out to the 3K mark felt like a warmup then I had to hold back as I hit the beginning of the incline, even though my pace dropped through the floor to around 7/K with my heartrate increase to 143B/m it felt quite slow. I really had to focus to hold back on the pace to keep it easy. The 2K downhill between 5-7K were fairly pleasant but I did have to keep the brakes on to hold the dicipline.
The final 2k were a bit loborious and I just wanted to get the run done, interestingly my pace was back down and my heartrate up on this flat section. My synopsis was that as this is the furtherest I have run in a couple of years, I was entering a new area of fatigue. The interesting bit is that I actually felt mentally strong and physically okay, just forcing myself from going quicker to just complete the 10K. Traditionally LSD pace dicipline has never been my strong suite and quite probably why my marathon times never truly reflected the capability according to my shorter race results, boredom would set in and I would often go harder than I was supposed to on those long training runs. This felt like a mini reflection of those very long Sunday mornings.
An hour after the run I did notice that my legs felt a little fatigue but otherwise all good.
I would be interested to get your take on this run as I think it is the most telling bit of info that we could have with regard to the construction of future training.
Thank you kindly Neil.
Your training called for a longer slow run around the 1 hour mark staying in Z3, I ran my old 10K from my place up and down Polkedraai. The first 3K are essentially flat and then a gradual but even 2k rise upto the turn and then back down that 2k and flat home again. This was my goto run for many years and it felt like returning to very familiar place. Herewith the numbers: (1K - 6'15 128B), (2k - 5'39 134B), (3k - 6'37 137B), (4k - 7'02 139B), (5k - 7'36 143B), (6k - 6'27 142B), (7k - 6'07 137B), (8k 6'08 141B), (9k - 7'07 144B), (10k - 7'02 145B). Overall time 10K - 1:07'34 Ave HR 135B. Please do see Strava for more indepth info.
Going out to the 3K mark felt like a warmup then I had to hold back as I hit the beginning of the incline, even though my pace dropped through the floor to around 7/K with my heartrate increase to 143B/m it felt quite slow. I really had to focus to hold back on the pace to keep it easy. The 2K downhill between 5-7K were fairly pleasant but I did have to keep the brakes on to hold the dicipline.
The final 2k were a bit loborious and I just wanted to get the run done, interestingly my pace was back down and my heartrate up on this flat section. My synopsis was that as this is the furtherest I have run in a couple of years, I was entering a new area of fatigue. The interesting bit is that I actually felt mentally strong and physically okay, just forcing myself from going quicker to just complete the 10K. Traditionally LSD pace dicipline has never been my strong suite and quite probably why my marathon times never truly reflected the capability according to my shorter race results, boredom would set in and I would often go harder than I was supposed to on those long training runs. This felt like a mini reflection of those very long Sunday mornings.
An hour after the run I did notice that my legs felt a little fatigue but otherwise all good.
I would be interested to get your take on this run as I think it is the most telling bit of info that we could have with regard to the construction of future training.
Thank you kindly Neil.