Having never done a 15 km race it was a challenge to toe the line on Saturday just two weeks after running NYC Marathon, (and yes that race report is forthcoming) I had decided that i was going to run this race for myself and not worry about anyone else. Which was a nice way to prepare and even more importantly I ws determined not to be out psyched by another runner which destroyed me in my last 10km even though I had set a PB 48.08 in that event it was a disaster mentally and I did not want to repeat that again.
My aim was to control my heart rate and not let it getr out of control and maintain a pace that would allow me to push hard at the end. The thing I had not factored in was the bloody big hill that I realised as I was running down that it was from 12 - 13.5 km on the way back.
My splits were great and with 5 km at 24:30 and 10 km at 50:15 , by this stage I allowed my heart rate to push above 150 and maxing out at 161 on the hill back to finish in 1:17:40 my last km with a nice downhill was 4:33 min.km and my best km was 4:30min/km.
In fact five of the km's had me running sub 5:00 min/km's which was pleasing , great to finish positive and strong and now the next stage as I am about to embark on a professional coaching program and that my fellow runners gives me that one quest, put simply a BQ time within 18 months
Mal
If you follow the link race picture from the run
http://www.shvoong.co.il/imageFromEvent/1.asp?number=459&NOI=1226&ThisPage=14&IL=7&allowSearch=False&EventNum=1695&EventName=%E0%EC%E9%F4%E5%FA%20%E9%F9%F8%E0%EC%20%E1%2015%20%F7%EE%20%EE%F8%E5%F5%20%E0%E9%E9%EC&EventDate=18/11/2006
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment