Sunday, August 23, 2009

32 redux

Today was the second 32km run of this program (with two more to come). The last one was way back on 2 August with a slower target pace (which I did not make). So I was not really sure about whether I'd make the pace today or not - which was 4.57m/k.

I decided my best chance was to go out at a reasonable pace and get some time "in the bank." I also knew that with this awful wind (again!!!) I was going to need to run conservatively for the first half. Hmm, time in the bank AND conservative pace. Not sure how to resolve that one.

Anyway, felt good going out, even into the strong wind along the beach. The sun was out, lots of people - including some obvious marathon training groups - so perhaps it just felt better all round. Made the turn at Middle Park in 78.41min so I had to run 79.43min for the return leg to make pace.

This focus on making pace today is a little odd given that with my track runs I have decided to ditch the target pace calcs. Maybe the long run paces just seem more important??

For the first 10km of the return leg I was making up about 5sec/km and feeling good. Rounding the turn at South Rd and I reached the 26km mark with still 1.15min up my sleeve. Though I felt much better than last time round I knew that this last 6km is mostly uphill, traditionally slow, and will be where fatigue kicks in. So it was no certainty I'd be right.

I held it together (just) to 31km and had 5.24min to run the last km. This is a hard last km and I was a few seconds slower to finish just 6 seconds off the target time. Actually, this is probably pretty remarkable in any case, to run that close to a target time over that long a distance.

I was (still am) tired, legs fatigued, but no injuries and felt pretty strong. Very happy with a great end to the week.

1-6km 28.54min (4.51/9.38/14.25/19.08/24.05/28.54)
7-12km 29.44min (33.46/38.43/43.38/48.45/53.43/58.38)
13-16km 20.03min (63.40/68.39/73.34/78.41)
17-20km 19.36min (83.39/88.34/93.20/98.17)
21-26km 29.10min (103.14/108.02/112.53/117.50/122.46/127.27)
27-32km 31.03min (132.33/137.35/142.41/146.34/147.57/153.02/158.30)

This also finished off my biggest week to date, with the 3 runs covering 53.99km in 4:24:43hrs.

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