The Long Runs are Getting Longer
Today:
Distance: 44.4 km
Time: 4hrs 34 mins 16 secs
Rate: 6' 10" per km
Weather: sunny, temp 12-15 degrees, humidity 40%, strong westerly wind.
Week:
Distance: 112.9 km
Running days: 5/7
Ave: 22.58 km per run day
September:
Distance: 423.55 km
Running days: 20/29
Ave: 21.18 km per run day
Year: 3320.7 km
Last 22 months:
Distance: 7458.6 km ( GPS recorded)
Time: 689 hrs 19 mins 12 secs
Rate: 5' 32 " per km
I split today's run into three sections so not to be daunted by needing to do a long, long run. From home (refer last week's story) I went over to Wanniassa Hills, over the trig, down to Long Gully Road, a half loop on top of Isaacs Ridge, over the open paddocks to the reservoir and houses at the back of MacArthur, down Isabella Dr and back home. Stopped for a drink and half a can of creamed rice, then out again for a circuit of Tuggeranong Hill, back past Calwell shops and back home. Stopped again to finish off the creamed rice and a banana before going out again on the last lap. This took me down Woodcock Dr to the dog exercise area at the river, along the track past Pine Is, up to the car park and finally back to the central beach. Stop, finished, that was enough.
Arranged to be collected here as I wanted to recover in the cold water for 15 minutes and not undo the good work of the water or the wonderful massage I had yesterday. As I write this about 2 hours after I finished the run, everything seems OK, just a little tired. A few hours at work tonight and all will be back to normal. Another rest day tomorrow, no need to push the limits too far, only 3 weeks to BC.
I accidentally pushed a button on the training centre program I download the GPS recording to discover all these weekly totals that go back to Dec '05 when I bought the Garmin. I am actually slower over the long term at 5' 32" per km pace than I thought, need to quicken the average training pace by reducing the distance and run faster.
Messages: Ewen, may only be you and I at SFT, the rest seem to have gone walkabout,return to Molonglo after BC. Strewth, keep CJ off the coffee, that could be part of the problem, chocolate is OK. Caffeine decreases bone density. We need her back and running.
Distance: 44.4 km
Time: 4hrs 34 mins 16 secs
Rate: 6' 10" per km
Weather: sunny, temp 12-15 degrees, humidity 40%, strong westerly wind.
Week:
Distance: 112.9 km
Running days: 5/7
Ave: 22.58 km per run day
September:
Distance: 423.55 km
Running days: 20/29
Ave: 21.18 km per run day
Year: 3320.7 km
Last 22 months:
Distance: 7458.6 km ( GPS recorded)
Time: 689 hrs 19 mins 12 secs
Rate: 5' 32 " per km
I split today's run into three sections so not to be daunted by needing to do a long, long run. From home (refer last week's story) I went over to Wanniassa Hills, over the trig, down to Long Gully Road, a half loop on top of Isaacs Ridge, over the open paddocks to the reservoir and houses at the back of MacArthur, down Isabella Dr and back home. Stopped for a drink and half a can of creamed rice, then out again for a circuit of Tuggeranong Hill, back past Calwell shops and back home. Stopped again to finish off the creamed rice and a banana before going out again on the last lap. This took me down Woodcock Dr to the dog exercise area at the river, along the track past Pine Is, up to the car park and finally back to the central beach. Stop, finished, that was enough.
Arranged to be collected here as I wanted to recover in the cold water for 15 minutes and not undo the good work of the water or the wonderful massage I had yesterday. As I write this about 2 hours after I finished the run, everything seems OK, just a little tired. A few hours at work tonight and all will be back to normal. Another rest day tomorrow, no need to push the limits too far, only 3 weeks to BC.
I accidentally pushed a button on the training centre program I download the GPS recording to discover all these weekly totals that go back to Dec '05 when I bought the Garmin. I am actually slower over the long term at 5' 32" per km pace than I thought, need to quicken the average training pace by reducing the distance and run faster.
Messages: Ewen, may only be you and I at SFT, the rest seem to have gone walkabout,return to Molonglo after BC. Strewth, keep CJ off the coffee, that could be part of the problem, chocolate is OK. Caffeine decreases bone density. We need her back and running.
posted by Two Fruits at
5:24 PM
3 Comments:
5' 32" per km ain't too bad over 7,500 km with the odd hill in there.
CJ has the chocolate bit sorted. She's getting tested at the bone man's, so, fingers crossed.
I'm looking forward to Molonglo - the 6' off 20k runs program for me this year.
By
Ewen, At
September 29, 2007 at 8:21 PM
Hey hey hey - don't blame me for CJ's addiction to caffeine! I drink tea too (sometimes) and chocolate of course is very very good - must agree with that one! Fantastic long run you did today!
By
strewth, At
September 29, 2007 at 9:59 PM
You can split the BC into four runs too, by treating each "relay leg" distance as a separate run.
By
Friar, At
September 30, 2007 at 8:07 AM
Post a Comment
Subscribe to Post Comments [Atom]
<< Home