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Wednesday, October 21, 2009

Final 5K in 20:20 - 1:30 half possible. Now I rest.

I did a 5K speed test on the track yesterday and finished in 20:20. When I plot this on MacMillan's running calculator I get a 42:14 10K, a 1:05:27 15K and a 1:29:04 20K as you can see from the table below. This places a sub 1:30 21K a little out of my reach.


I know that I can run better during race day so long as I don't screw 5K by starting out too fast. But then again, what is too fast? Pacing is something I will have to learn. At any rate, I can aim to cross 5K in 21:30, 10K in 43:00, 15K in 1:06, 20K in 1:27 and probably 21K in 1:30 something.
The thing about race conditions that differ from the track which can make me run faster are as follows:
  • Availability of pace-setters and competitors. Ensuring you don't go to sleep when running.
  • Tarmac throughout - better grip.
  • Stronger due to carb-loading 
  • Fresh legs - hopefully.
  • Charged atmosphere.
The only thing that can screw me up is bad weather and if my knee flares up. Right now my left knee is painful but I will let it talk to the ice for a while as I rest.
The only thing I can do now is be ready to try my best.And to remember that I normally run 23K in 2:20 but ran it in 1:47 in Mwea. Meaning that I sliced 33minutes off my training pace during the race.
Who knows what can happen on 25th October?

Cheers.
A

2 comments:

21km, anytime said...

Man, hats off. You've been consistent, not just in showing up and training, but showing up, training well, training with a goal in mind and slashing off those minutes (and that fat, tee hee).
I have followed you, every day, every blog post, every kilometre covered, every punishing Saturday long run ... I can only say you have run a good race.
See you on 25th - after the race, that is.
Cheers
Keep it up man.

Jacob Aliet said...

Thanks man. I have tried. But I still have a lot of ground to cover. My bro's death knocked me off my training program and from there I got a wife and everything got shifted.
You have also tried lets meet on 25th before and after the race.
Jack