I have a few 10km runs coming up in the next few months (and even a 16.8km run in October) and I know that I had better start training for it. Running 5km will not cut it anymore. Some of the events coming up are:
I’m getting pretty nervous about them. There are a few more events coming up which are not on the list but I’ll talk about them in another post.
I keep saying that my times this year doesn’t matter but the truth of the matter it that it does. Even if I am not going for a world class time, I’d like to be able to keep on improving with each event.
The only way to tackle this is to run longer and further.
As fulfilling as it is to have long and hard workouts, I know that the pounding that my body is taking could result in injury either emotionally or physically. These are the times that my one day rest days becomes important for my body as well as my mind to recover especially in view of the running and triathlon events coming up.
Lap 1 11:52 mins
Lap 2 10:29 mins
Lap 3 10:10 mins
Lap 4 9:59 mins
Lap 5 10:00 mins
Lap 6 11:55 mins
Lap 7 8:49 mins
Lap 8 8:50 mins
Lap 9 8:39 mins
Lap 10 9:08 mins
Total time 1:40:41
I am 10 minutes faster as compared to february for the 10km.
I know I should celebrate more and I will though at the moment I’m too tired to shout. I just need to write this post, go to sleep and get up for a bike ride tomorrow.
Some thoughts on the run. I am so used to running laps that having to run fewer number of longer laps is a strange sensation. I can’t quite put my finger on it. Psychologically it feels easier because there are fewer number of laps. Physically I think I would need some time to adjust. Looking at my lap time you can see that there 2 laps which is slower compared to the other laps- lap 1 and lap 6. I walked those 2 laps which was a conscious decision on my part. I wanted to split the 10 km run into two 5km runs and the only way I could think of doing that is to have a break in the middle. I will probably adopt the same strategy for 10km races (and other races for that matter). I feel it’s easier to run two 5kms than to run one 10km.
The last 4 km times for both 5km runs
1st 5km – 39 minutes
2nd 5km – 35 minutes
Well, at least I had a negative split though the last 4 laps was done on fartlek workouts which involves me running at a fast pace. When I hit 85% MHR I would slow down to a walk until my heart rate goes to 75% MHR and I repeated this for 3 laps. This is the speed that I have to run at if I wanted to go to a 25 minutes 5km time though I cannot sustain it for long. Maybe 1 day that pace will come naturally at a much lower heart rate (80% MHR would be nice).