13-02-2011, 05:12 PM
Hello TheEd,
I did the 4k run in Dallas last weekend. The conditions were not ideal, still somewhat suffering from jet lag and unhealthy lifestyle while on vacation. I did the run in 18:08, and I assume I could take a little off that when rested and better prepared. An ok result for me I think.
The whole last 2 weeks have been very irregular in my training due to traveling etc, with unhealthy food and drinking. Therefore I did a very slow recovery run yesterday, and the longest 1:45 run today. Today's run was really great. Due to the very cold weather, I did it on the indoor 400m track. I decided to run from the beginning with a lap speed of 2:12 (5:30 per km), and to try to see if I can run 1:45 at that speed. It worked well and I clocked 48 laps, i.e. 19,2 km in 1:44:04. It was very tough but I felt it was a good run. I plan to enter my half marathon in May at this speed 5:30, so it gives me confidence to see that I can maintain that speed. Obviously I still want to get even faster on the back 10k part, but for now I am very happy with this result.
Speak to you soon,
K4m
I did the 4k run in Dallas last weekend. The conditions were not ideal, still somewhat suffering from jet lag and unhealthy lifestyle while on vacation. I did the run in 18:08, and I assume I could take a little off that when rested and better prepared. An ok result for me I think.
The whole last 2 weeks have been very irregular in my training due to traveling etc, with unhealthy food and drinking. Therefore I did a very slow recovery run yesterday, and the longest 1:45 run today. Today's run was really great. Due to the very cold weather, I did it on the indoor 400m track. I decided to run from the beginning with a lap speed of 2:12 (5:30 per km), and to try to see if I can run 1:45 at that speed. It worked well and I clocked 48 laps, i.e. 19,2 km in 1:44:04. It was very tough but I felt it was a good run. I plan to enter my half marathon in May at this speed 5:30, so it gives me confidence to see that I can maintain that speed. Obviously I still want to get even faster on the back 10k part, but for now I am very happy with this result.
Speak to you soon,
K4m