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Sunday, April 21, 2013

Attempting 14Km/hr

I did some pedestrian calculation while munching lunch and decided, between the soup and salad bowls, that do do a 1hr 14Km, what i needed to do was run 14Kms in 4:24 or lower. I decided that I can take a decent stub at that. And so I broke my task into two: cover the first 7k in 30mins and the next 7k in 30mins. And so I got to it at 4:30pm. It wasnt that hard 5k in 21:48 (PR!) but then Surprise surprise. I did 7k in 30:32 (PR!) and went like WTF!!! Then I lost concentration and started recalculating and realized I needed 4:17, not 4:24! 8K in 35:13 and I crossed 9k in 39:43 and 10k in 44:13 (PR!) and the rain became too much so I clocked it in at 11k. Not a bad tempo run. I will take it.

Sunday 21st April:
Problems. First, my bus arrived late. Then I couldnt find my garmin. When I did, it had low battery and was blinking. Legs that have been folded the whole night in a bus may not be the freshest. Then I set out too fast and developed a stitch by 4Kms. By 9k, my right shin was very painful. By 11k, I decided to call it a day rather than risk injury. So i was jogging 2 the mat stage. By 13k, the pain and stitch had gone. The garmin went off too. So I decided to go via city stadium to Muthurwa, ngong road, city mortuary, tmall and back to langatta. I jogged the whole way. Muthurwa wasnt so bad considering I passed there kitu 9am. Clocked about 30k in total. From the pain in my back and shoulders, I may have lost some long-distance fitness. But I am happy about my speed progression. I have to follow London marathon via the net. Keep runnin.
Thursday splits below.

 1__4:16.0        
2__4:21.3        
3__4:23.2        
4__4:29.3        
5__4:18.7        
6__4:21.3        
7__4:22.3        
8__4:41.2        
9__4:30.5        
10__4:30.0        
11__4:36.1
           




   







































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