I decided to revisit the route of my big fall on 12 June. I have been running easier routes, and building up distance quite well, but I had got to the point where I would have had to re run the same territory to get me above 8k, and that would have been too boring, I made my decision “in run” …I got to a left right cross roads and turned left onto the track of doom. I steered well clear of the spot where I fell, but I couldn’t see anything to fall over! Maybe they have relaid the stone in the meantime. I was sure that there was a tree root! Anyway, I passed through calamity gulch safely.
The second issue was pace. I had got into to the habit of doing long runs at a really easy 7:30/k, but after doing some intervals, I ran my 8k last week at 7:04 pace. So, the question was, should/ could I carry that over to 10k? There was one major snag. My route today has some nasty hills towards the end. The total ascent was only 82m, but it all came towards the end and included a set of stone steps. I decided to press on and see what happened. Result, 7:08 pace (so 1:11:23 time) but I think it fair to say that I was slight fatigued; I could use stronger words, but there are ladies present!
Downside, average heart rate of 161, which is high for me. Upside is that my efforts to maintain running form with a light 95 cm gait really worked. Hills apart, the running felt quite effortless. Credit there to Coach Bennett. Next week is 10k again….I will have to think about my approach. Maybe a bit slower if I go for the same route.
I have run a 63 minute 10k (a while ago), albeit on flat ground, so today’s effort wasn’t outside of my scope. Maybe I have got a bit older! Happy running all.
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Beachcomber66
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I wish I had the confidence to go out and run 10k. With GSR looming I have decided not to run at all and try to improve my piriformis syndrome with exercise alone 😬
You have been running long enough now to know what you can and can’t do, so well done!
Thanks Sandie; sorry that you are still suffering. One of the many troubles I have is that I do know what I should and shouldn’t do….but sometimes I try things I shouldn’t anyway! Part of the hard wiring!
That’s something I’m not good at Beachcomber66 , and that’s making ‘in run’ decisions. So that was brave 👊 Your tree root has most likely crumbled to nothing wkth all the rain we had ….. that’s why you didn’t see it, obviously!
That’s an ace pace! Your HR was probably affected by the track of doom as well as the hills. All in all I’d say that was a fabulous run! Back on track? I’d say. 👏👏👏👏👏
Thanks Cheeky. I feel ok this morning. I had a sore ankle last night but it seems to have settled down. On reflection this wasn’t an exercise in “in run” decision making. I knew that I should take the harder option; the debate was around whether I was going to wimp out or not! The trail I took isn’t my favourite regardless of the fall, but there is always satisfaction in having conquered it when I am safely in the cafe.🙂
Thanks RW. Obviously a timing thing with the right part of the foot hitting the ground as the weight presses down…so no braking effect. Probably everyone else does it all the time and I m just catching up!🙂
Thanks Sandra…slow run tomorrow will flush out any damage done! A friend of mine fell in the same area around the same time. He too has no recollection of tripping …..maybe there are aliens or ghosts at work in the woods! 🙂
Thanks GTFC. It was a milestone in my comeback. I can feel a bit of fitness coming back too. Pity the weather has taken a turn for the worse; but you can’t have everything!!
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