Not much to say about it, only that I felt quite tired on monday & last night. I went for a short 2-3km warm up loop aroun devon park before I went out, as I hadn't left the house all day in attempt to be ready for a hard 10km from the get go.
I must've jinxed it because I wasn't finding it as easy as I'd hoped. Still time checks were decent, 7:05 at the turn at the 1 mile mark, 11:45 at salthill turn & 16:37 at time check (TC) 3, then 17:49 at the turn TC4. 20:55 TC5 25:03 TC6 & 30:43 TC8 (can't recall TC 7) TC9 36:27 TC10 38:something...
between TC5 & TC 8 (& a good bit after that, the pace certainly slipped... what's new here...), but even in some of the faster sections I found it tough going, legs were heavy, chest was working hard etc... just not my night for being in top form.
Still though the time was decent & although it was nothing scecial I'm only a minute or so off my best for this route, but its about time.
The fact that I found that painfully slow when this is one of my better times for this route is a good sign, soon I'll crack 43 & then go from there.
cruising along dr mannix as usual, but s ever, slowe down midway through the run & can never quite make up ground once the damage is done.
Solution will always be the same;
- more weekly milage (runs more frequently), as well as;
- more speedwork (track sprints, 400, km & mile repeats)
- more long runs (8,10 & 12 milers)
- better diet (less refined sugar, eat less but what you put into your system is essential etc)
- more sleep (& at right times!)
- more cross training, more cycling (+ run on grass)
- run with people (join Harriers)
- race more (can't do much here for the immediate future, I work w/ends when all races are on so find a full time job!)
- more stretching & other strength & conditioning (core etc) exercises (discipline - prevention is better than cure)
Run either this thurs or friday...
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