After reading Jim’s post earlier this morning, I thought I would try a progressive run, easy for the first 15-k, with some solid tempo running toward the end. I was making it up as I went and although my coach would almost certainly protest, I wanted to have some fun.
I have a love/hate relationship with the lakes while doing easy runs. The 10-k loop, with markings every kilometer, makes it difficult for me not to assess my pacing (trying to run with a low HR and maintain 4:00/km doesn’t always work when you’re out of shape). Usually while out there on a long run, I’ll purposely head up Bear Hill or play in the side trails behind Beaver Lake so that my time/pace becomes moot… not today though.
I started out at a comfortable pace and although I tried to keep my HR between 138-140, I have up after a few kilometers. I finished my first loop in 41:50.3, grabbed a quick drink of Gatorade and was off again. I tried in vain to hold myself back for the next 5-k not wanting to turn this into a 10-k TT. After passing the 5-k marker on the second loop, I steadily picked up the tempo. After 16, I shifted gears again running by feel and not looking at the monitor. The legs were relatively smooth and I was surprised to see a 3:20/km. My pace dropped a tad, something closer to half-marathon pace, over the next kilometer and my breathing became labored. At this point I contemplated shutting it down but as the next kilometer was over a fairly even and wide trail and I thought I give it one last go, concentrating on a smooth turnover, relaxed shoulders and light feet. I couldn’t tell you where the 3:15.5 came from but it was a nice way to end the run and the year!
All the best to everyone this evening and in 2007!
Training: 1:29:04, AHR 145, 22-k
0 to 5-k: 21:08.5, AHR 146, MAX 157
6 to 10-k: 20:41.8, AHR 145, MAX 151
11 to 15-k: 19:54.6, AHR 144, MAX153
16-k: 3:57.0, AHR 148, MAX 157
17-k: 3:20.7, AHR 158, MAX 159
18-k: 3:39.9, AHR 156, MAX 162
19-k: 3:15.5, AHR 155, MAX 163
20-k: 4:24.4, AHR 139, MAX 162 (18:37.5 for 5-k)
21 to 22-k: 8:41.7, AHR 129, MAX 140