Sunday, April 09, 2017

Finally A Long Run

The good news is that my back gradually got better with each passing day, to the extent that it is only just about noticeable by Sunday. That's definitely a big bonus - a painful back can be downright debilitating, even if it never stopped me from running (and, in fact, running seemed beneficial).

I also got some good training runs under the belt. Gradually this is starting to feel like actual training rather than just jogging around at easy effort.

Thursday was an easy run but very good in as far as the legs didn't feel any tiredness following the mountain run the previous day. I was also pleased by the fact that I ran at a very easy effort and still was well under 8-minute pace. A couple of months ago that pace would have felt like a tempo run, now it's a recovery effort.

Speaking of tempo runs, that was in store on  Fast Friday. Things have gone up a notch again, with 7 miles at the higher effort (not quite at what would usually be a regarded a tempo run, though). I checked the watch just once or twice at the start and then ran entirely by feel. What came out the end was 7:07 pace at HR 153 - very, very nice numbers. Not so long ago I did an evaluation where I ran 7:11 at HR 161, now I'm running faster than that at a substantially lower heart rate. I'm actually amazed at these numbers - I thought I'd never see the likes again! That's as good a set of numbers as I've ever seen, comparable to 4 years ago when I ran a 2:55 marathon on a very hilly course. And I'm getting closer and closer to 50 - maybe age really is just a number!

Saturday was a return to my old hunting grounds, a loop around Caragh lake. Despite the lake itself being as flat as any other accumulation of  water, this is a very hilly loop with over 500 feet climbing on one hill alone and over 1500 feet along the entire loop. To be honest, I wasn't exactly looking forward to it, not having done a long run for months, and with slightly pre-fatigued legs to boot. However the only way to do it is to - just go and do it. It actually went better than expected. The legs gradually got tired over the second half but were still in reasonably good shape by the time I got back home. I was rather tired for the rest of the day, though, and I could feel the legs all day.

Sunday was probably the most difficult run, this time really on tired legs. I took it as easy as I could and got it done. Running on tired legs is supposed to be good training for an ultra, so chalk up 7 miles on that particular board.
6 Apr
7 miles, 54:38, 7:48 pace, HR 138
7 Apr
10 miles, 1:13:48, 7:11 pace, HR 149
   incl. 7 miles @ 7:07, HR 153
8 Apr
17 miles, 2:13:05, 7:49 pace, HR 147
9 Apr
7 miles, 56:41, 7:05 pace, HR 138

1 comment:

  1. Beautiful view of the lake (as was the earlier one from Windy Gap). Improving numbers are a great confidence booster. Your days of PBs are certainly not done. A friend just finished 2nd M50 in the Canberra Marathon with 2:56 and is going for a 2:45 on a flatter course (which would be a big lifetime PB).