I grabbed an hour's dry interval this afternoon to get out for a 6.2 mile (10k) training run towards my first half marathon next Sunday. I thought I'd attack the hills early so went for the first couple in the first 5k and was really happy at managing to bring that in at about 28.20sec although I was breathing really hard and the sweat was def starting to pour. I grabbed off my long sleeve top leaving my sale Nike quickdri vest! Then I thought, ok, let's see if I just ease off a wee bit but still aim for under the hour for the 6.2 and did my best to power up the next hill (a real pig). Remembering the form, pump the arms, belly breathing by pushing out the abdomen on the in breath to leave room in the lungs for the air to get in, keep upright and shorten the steps, maintain the effort level not the pace!! Run through the top of the hill and don't slow down, just crest the hill and let yourself get your breath back on the downhill bit.
I tried to keep the rest of the run a bit more hill free but being Saltash it's almost impossible unless you just run up and down the same small stretch (booorrrinnng!!). End result 6.2miles in 58.14sec.
Lots of 30sec+ stretches on getting home and a long hot shower was the order of the day.
Wow Carole - I'm SOOOO impressed!! Your little 'snack' of a training run will be my 'huge' 10k race in 4 weeks' time.....when I will be very pleased if I come in under 1 hr 30 mins.
Thanks for sharing what 'life after C25K' can be like..... and I do believe I've now got number one pressie for my 2012 Christmas list sorted
Good luck for the half marathon and DOOOOO report back!!!
Well done Greg! Honestly, all the above sounds good, but I am really nervous about next week...I know it will be hilly, I've been so well warned about that, I just don't want to embarrass myself.
Tried out some new Karrimor "marathon" quality socks and yes they were fine, no more blister probs as I had after the ten miler last weekend.
This week I have a rest day tomorrow, a gym session (free at my school!!) on Tues where I'll do a little treadmill, some crosstraining, rowing and biking to maintain the aerobic stuff. I do believe this has really helped me in the last few weeks.
Thursday will be intervals, but nothing too long as I need to taper off a bit now towards the big effort coming up.
Proper runner? Do we ever feel like we are?? I will be watching the proper runners (the ones that actually belong to a running club and all go out together at least twice a week, while I jog on alone lol!) with their club vests and great bounding long legs as they disappear into the distance. Never mind, as we say, we are still lapping the ones on the sofa!!
what a fantastic time. you must be really pleased with yourself. enjoy your relax although knowing you Im sure you will be running tomorrow!!
been nearly a week since I last ran & now feel motivated to write it down in pen (not pencil) so that I definately get out there. thanks for inspiring me
Carole I am lost in admiration! I must get to grips with all my new Garmin can do too! Those stats are amazing, your fastest pace especially. Good luck for next week, you will be fine I am sure!
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