This morning was a fartlek session around the park... there was a big turn out which was nice (and easier to hide). It was great to see all the usuall suspects and Deanna is on the mend! I felt pretty good this morning and planned to attack all the surges and take the recoveries easy.... trying to maintian a good pace on the surges. After a quick warm up we were off and the legs felt really good. I felt that my form was not too bad and getting good knee lift. I tired a bit at about the 6km going up the long outside hill! I need to work on maintiaing the speed going up the hill....instead of dying half way :) I practiced just keeping the arms pumping with the idea that the legs will follow ( advice from steve!!).... this helped a bit. Then I seemed to get a second wind... I felt like I was flying back down towards the duck pond and kept up the pace. Our last surge I really dug in and tried to give it a strong finish. I really enjoy this session! It is helping to improve running fast even when you are feeling tired and your body wants to slow down. I was really happy... I managed all of my surges at about 4:20/km pace and cracked 3:20/km for my fasted sprint. I tried to keep my recovery at about 5:45/km.
Time: 1hr 1min
Distance: 11.5km (including warm up and cool down)
Average pace: 5:20/km (including warm up and cool down)
Plan for a really easy run tommorow before my long run Sunday. I am giving the internal half a miss... I just don't want to race a half and I know I will not "just do it as a training run" ( that little competetitive Katie takes over!) So I am trying to think of somewhere new and scenic to try out on my own with the i-pod. Maby the national park??
My upcoming goals are the 10km at Smithfield before I go away and then the Central Coast half in December. I want to try and do a few more 10km races and get my times down and then settle in for Canberra training! That is all going well and touching wood, crossing fingers and praying to the running god to keep me injury free :)
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2 comments:
Thanks for your support again Coach Kit! I can't say I enjoyed that hill but it's fantastic training for the Maroubra run as the Malabar hill is similar but Steve doesn't think it's as steep as parts of York road.. we'll see on the day!
I know how you feel about the half Katie, sometimes you just get sick of racing. Well, not so much the racing but all the mental pressure that goes with it!
Enjoy the long run ... and the music :-)
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