06-08-2015, 12:30 PM
Sorry for the lack of updates, haven't been in front of a PC since Monday and the forum is very fiddly on a mobile phone. I had to do the session on Wednesday, Tuesday was a hectic day so I got in a shortish run 47min. It was nighttime run so didn't want to chance faster running.
So session went well as you saw on Facebook
3:19
3:19
3:19
3:05 (watch says 3:04 but I round the numbers up)
This was with 2min standing rest. I don't know why, i was very nervous for the session even though I do those paces for the 6x1km. Legs still feel a bit heavy even though my lungs are fine, like I'm lacking neuromuscular fitness. The 3:04 was hard. I was uncertain about running that quick so I think I pushed hard for the first 500m then was expecting to fall away back towards 3:10-3:15 but ended up holding the pace till the end.
Today just doing a recovery day, ran 35min this morning slow and will do 45-50min at recovery pace also slow this evening then rest up tomorrow, feeling very disjointed without my routine for the 10 weeks before the last 10km.
Looks like I'll have to do my local parkrun this weekend, won't be able to drive down to Benoni, had to send car back in for some more repairs and will probably only get it lunch time Saturday. It's a fast course though but not flat so will see how it goes, have actually run it quicker than the flat course in Benoni but I think that's because it's all paved, it's round the Voortrekker Monument in Pretoria but there have been a few sub 17s and think the course record is sub 16 actually. Has a nasty hill from 2.5-3.5km but you come straight back down it at a frightening pace. Last time I did it my last km was 3:10 on an 18:15 5km! First 2.5km are flat.
Hope travels are going well
Cheers
So session went well as you saw on Facebook
3:19
3:19
3:19
3:05 (watch says 3:04 but I round the numbers up)
This was with 2min standing rest. I don't know why, i was very nervous for the session even though I do those paces for the 6x1km. Legs still feel a bit heavy even though my lungs are fine, like I'm lacking neuromuscular fitness. The 3:04 was hard. I was uncertain about running that quick so I think I pushed hard for the first 500m then was expecting to fall away back towards 3:10-3:15 but ended up holding the pace till the end.
Today just doing a recovery day, ran 35min this morning slow and will do 45-50min at recovery pace also slow this evening then rest up tomorrow, feeling very disjointed without my routine for the 10 weeks before the last 10km.
Looks like I'll have to do my local parkrun this weekend, won't be able to drive down to Benoni, had to send car back in for some more repairs and will probably only get it lunch time Saturday. It's a fast course though but not flat so will see how it goes, have actually run it quicker than the flat course in Benoni but I think that's because it's all paved, it's round the Voortrekker Monument in Pretoria but there have been a few sub 17s and think the course record is sub 16 actually. Has a nasty hill from 2.5-3.5km but you come straight back down it at a frightening pace. Last time I did it my last km was 3:10 on an 18:15 5km! First 2.5km are flat.
Hope travels are going well
Cheers