A Long Run
Today:
Distance: 40.9km
Time: 4 hrs 3 mins 13 secs
Rate: 5'56"
Weather: Good running day,temp range 12 at 8:30AM,21 at noon,24 degrees at finish,calm,humidity 80% at start down to 30% at finish.
Week:
Distance: 120.35 km
Running days: 5/7
Ave: 24.07 km per run day
April:
Distance: 217.65 km
Running days: 10/14
Ave: 21.76 km per run day
YTD 1345 km
Today was a solo run day with the Canberra marathon on tomorrow. Me and hard surfaces parted ways many years ago except for a Gold Coast marathon in 2004 so to the hills and gravel surfaces I headed today. Part of the plan was to do loop runs coming back home, replenishing the calories and continuing on.
First run was over to the Wanniassa Hills, part of Farrer and back behind MacArthur, Isabella Dr and back home, distance 19.5km in 1 hr 57min. At home, stop time about 5 minutes downing half a can of creamed rice and a drink. Creamed rice for me puts a lining on your stomach to ease the effects of the acid in sports drinks.It also eases digestion problems which are a main reason for DNFs in ultra runs.
Second circuit was a loop around the back of Tuggeranong Hill walking up the slopes and maintaining an easy jog on the flat sections always trying to keep under the 6 minutes per km, Arrived back home to finish the can of creamed rice, refill the drink bottle and head out again. I had completed 32 km in 3 hrs 10 mins at this stage and felt as though I was going OK.
Last section was straight forward run down to Point Hut, along the river track, loop up around the car park and stop at the Pine Is beach. Easy 8.75km in 53 minutes meant I had kept under the 6 mins rate and passed the 40km mark for the day.
No wanting to push my luck, I arrange to be picked up 15 minutes after finishing the run so that was spent standing in the cool,cool water and it is so good. I can still walk and feel pretty good about the day in general. I actually had an appetite when I got back home so a couple of bread rolls, a banana and a cappuccino later, I feel OK.
An easy 5 hours at work tonight and I should sleep well although not for long because I will be in there supporting the marathon runners in the morning. Good luck to them all.
Distance: 40.9km
Time: 4 hrs 3 mins 13 secs
Rate: 5'56"
Weather: Good running day,temp range 12 at 8:30AM,21 at noon,24 degrees at finish,calm,humidity 80% at start down to 30% at finish.
Week:
Distance: 120.35 km
Running days: 5/7
Ave: 24.07 km per run day
April:
Distance: 217.65 km
Running days: 10/14
Ave: 21.76 km per run day
YTD 1345 km
Today was a solo run day with the Canberra marathon on tomorrow. Me and hard surfaces parted ways many years ago except for a Gold Coast marathon in 2004 so to the hills and gravel surfaces I headed today. Part of the plan was to do loop runs coming back home, replenishing the calories and continuing on.
First run was over to the Wanniassa Hills, part of Farrer and back behind MacArthur, Isabella Dr and back home, distance 19.5km in 1 hr 57min. At home, stop time about 5 minutes downing half a can of creamed rice and a drink. Creamed rice for me puts a lining on your stomach to ease the effects of the acid in sports drinks.It also eases digestion problems which are a main reason for DNFs in ultra runs.
Second circuit was a loop around the back of Tuggeranong Hill walking up the slopes and maintaining an easy jog on the flat sections always trying to keep under the 6 minutes per km, Arrived back home to finish the can of creamed rice, refill the drink bottle and head out again. I had completed 32 km in 3 hrs 10 mins at this stage and felt as though I was going OK.
Last section was straight forward run down to Point Hut, along the river track, loop up around the car park and stop at the Pine Is beach. Easy 8.75km in 53 minutes meant I had kept under the 6 mins rate and passed the 40km mark for the day.
No wanting to push my luck, I arrange to be picked up 15 minutes after finishing the run so that was spent standing in the cool,cool water and it is so good. I can still walk and feel pretty good about the day in general. I actually had an appetite when I got back home so a couple of bread rolls, a banana and a cappuccino later, I feel OK.
An easy 5 hours at work tonight and I should sleep well although not for long because I will be in there supporting the marathon runners in the morning. Good luck to them all.
posted by Two Fruits at
2:43 PM
0 Comments:
Post a Comment
Subscribe to Post Comments [Atom]
<< Home