1
Starting to get somewhere
Posted by
bandak
,
16 April 2012
·
164 views
I had my first crack at a decent time in yesterday's Brisbane Road Runners 10km since resuming running in late January after a 6-week break with high hammy complaint, which followed a few months of running after 6 months off to allow patella tendon chance to settle down. So I have missed a fair slab of the past 12 months.
So, I was pretty happy with 42.02 (10.02K on my Garmin), which was 2.13 faster than three weeks ago over the same course. Did slow quite noticeably in the last 3k, but I expected that. Really just wanted to see where I was at and what I needed to work on.
According to my Garmin, went through the first 5K in 20.37 and was still going well at 7K (28.51), but couldn't keep it together over the last 3K (4.20, 4.26, 4.18) and fell off the pace.
Until this race had focussed on maintaining a strong pace in previous races, but this was the first time I had had a dig. Even though I've run a couple of 1/2 marathons (1:46 to 1:38) and some 20-22K training runs, I still need to work on endurance and strength to be able to maintain pace in a race and more speed work (had just the one speed session - on Friday - since the Briss Twilight 1/2 4 weeks ago).
So, I'm working up to 25K for my longest run, probably need to add some tempo runs and maybe a block of hill sessions and speed work as I head towards the Gold Coast 1/2.
But there are promising signs that I can get back to my masters' best of sub-40 for 10K (39.09 road, 39.30 track), sub-19 for 5K (18.39 track) and even sub-90 for 1/2 marathon (88+).
So, I was pretty happy with 42.02 (10.02K on my Garmin), which was 2.13 faster than three weeks ago over the same course. Did slow quite noticeably in the last 3k, but I expected that. Really just wanted to see where I was at and what I needed to work on.
According to my Garmin, went through the first 5K in 20.37 and was still going well at 7K (28.51), but couldn't keep it together over the last 3K (4.20, 4.26, 4.18) and fell off the pace.
Until this race had focussed on maintaining a strong pace in previous races, but this was the first time I had had a dig. Even though I've run a couple of 1/2 marathons (1:46 to 1:38) and some 20-22K training runs, I still need to work on endurance and strength to be able to maintain pace in a race and more speed work (had just the one speed session - on Friday - since the Briss Twilight 1/2 4 weeks ago).
So, I'm working up to 25K for my longest run, probably need to add some tempo runs and maybe a block of hill sessions and speed work as I head towards the Gold Coast 1/2.
But there are promising signs that I can get back to my masters' best of sub-40 for 10K (39.09 road, 39.30 track), sub-19 for 5K (18.39 track) and even sub-90 for 1/2 marathon (88+).
