There was an error in this gadget

Sunday, May 12, 2013

31K - Time to become bold and bring the hammer down

This was a non-eventful run. Compared to last Sunday, I was better over the first 21k and 25K where I improved by a minute in both cases. I was more courageous yesterday. And it was great to be back to my old self.

This time, I started deteriorating at 17K from where my pace became semi-decent. Then it became atrocious from 25k. I had a stitch bothering me so I jogged home to 31K.

I will take it.

Now that we have got the basic strength over 32K, It is time to go back to the basic idea.

The 32K was to help me with weight loss, give me strong legs and enable me to be fast over the distance - by having legs that don't fatigue over 21K.

But it was not to be my specialty.

I have decided to keep running 32Ks but to change my approach:

I will attack it from the bottom.

BOLDLY.

Fuck caution.

You know,

From Jan 2013, I had decided to be attacking the distance until I cannot attack anymore, then hanging on to the end. This approach was intended to stress my system and over time, my system is expected to adapt.

Until stomach cramps one day screwed me very badly at 16K one day and I stubbornly walked home for the remaining 16k even though I had cash and could have taken a mat home.

But, unbeknown to me, the damage was done.

Fear was induced in my mind.

I have since been approaching the 32k with respect and focusing on my overall time. The result of that? Logging in several slow successive miles.

Is that what we want?

Noooooo!

Hence, back to the basics. As you can see below, it is from 17k that things started going south. So what do we do?

Next week I aim at 19k minimum. Within no time, I will be talking 28k etc etc.

Quality.

Quality.

Quality. The distance between when the quality ends and the 32K will be my aerobic excercise. I still believe running on the hills when my legs are tired and running the distance is good for me. So I will stick to the 32K and keep doing those hills albeit at slow speeds.

The other thing I want to do is push harder during the intervals. Keep it at 12k but harder.
And faster tempo runs. Push hard. Rest. Repeat.

I am happy to announce that my groin injury is so much better and yesterday I did not limp so much after the run. I will just keep working on it.

To ensure I have a strong core, I will be working on my core every morning 4 days a week as per the following program. Now that I know my core was the cause of my cramps and my injury, I will work on my core as I go boldly.




Split
 Time






1
__5:23.2


2
4:57.7


3
4:35.7


4
4:19.2


5
4:37.9


6
4:39.2


7
4:36.0


8
4:46.9


9
4:44.5


10
4:46.8


11
4:41.8


12
4:44.0


13
4:43.6


14
4:37.8


15
4:47.6


16
4:45.4


17
5:02.5


18
5:03.6


19
4:57.5


20
4:57.1


21
5:02.8


22
5:20.2


23
5:21.9


24
5:21.6


25
5:44.5



Mark has now set the new record of 1:59:51 in 26 kms and 21K in 1:36:14. Thats an inspiring goal to look at and chip away at. The sooner the better. Why wait?
Cheers.

1 comment:

mista maQ said...

Hammer it down as soon as you can - I am trying to chase 90 mins flat before August. I will cut it gradually - no rush. Just focus on your goal and work towards it. Dont put too much pressure on yourself - its a hobby and a tasking one at that so in order to last you better take it down a step at a time. We are still here!