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Tuesday, September 3, 2013

PRs set! 5K (21:01), 7K in 29:27, 10K in 42:14 and 14K in 59:32

Yesterday I was supposed to do 3k X 5 aiming at doing the 3ks in 12 mins thereabout. When I did the first 1k in 4:13, I decided it was too slow for a 3k repeat. So I decided, why not hold the pace and try to break the 30mins barrier for 7k? I reached 4k and decided, why not see if u can go under 22mins for 5k. I think I did. Ok, now hold it there for another 2 kays. I broke the 30mins for 7k. Ok, why not try and break 43mins for 10k? Its just another 3k. I hang on and hammered the next 3k in sub 4:16 paces. Ok tough guy, why not hammer the next 4k and crush the 1hour barrier for 14k? Don't be a pussy. Just grit your teeth and bust your guts. I did some three 4:20s and a last 4:15. The time was about 59:32. And that, ladies and gentlemen and children of all ages, is how I have crushed the 1hr barrier for 14k. I celebrated with one liter of sparkling water and an orange.

Maybe I could try a sub 1:13 17k next week. Here are the splits:

1



4:13.6


2



4:13.5


3



4:09.0


4



4:11.2


5



4:13.9


6



4:13.5


7



4:12.5


8



4:11.0


9



4:16.2


10



4:20.4


11



4:20.6


12



4:20.4


13



4:21.6


14



4:15.0

















Avg. Pace 4:15 Total Time (14K) : 59:32

PRs set:

5K in 21:01
7K in 29:27
9K in 37:58
10K in 42:14


I think for me to run well, my weight needs to be under 73Kgs. That is what I have come to conclude from all this. Now that I am below it, I am hanging onto it like dear life. The sub 1:20 half seems very achievable with sub 70Kgs weight, which is where I am headed. Now I am aiming at doing a sub 20 mins 5K and a sub 1:30 21K before Stanchart.
1:5kgs to go. Lets Keep rollin!

2 comments:

mista maQ said...

Fabulous and remarkable! You also broke the 13k in one hour early this year and its the same thing that inspired me to to a sub 2hrs in 26k - this is new and i will work on it and achieved it before the end of September. This should be repeated before Stanchart and extended to 21k!

Running Writer said...

Thanks. I have just checked and found I broke 13K in 1 hour in April 10 here: http://therunningwriter.blogspot.com/2013/04/13k-in-5825.html

Lets keep pushing. I will be replicating this on the roads in Sept/Oct.

Sub 2 hours 27K next. On Jogoo road with the upper Hill route.