Sunday, November 21, 2004
A Milestone Reached
20/11/04
Very light run to day as I just wanted to roll the legs over prior to racing my first 5km at SMC tomorrow.
I ran from Bronte to North Bondi and back in around 40 minutes. This is a nice scenic run that is approximately 6.5km. It wasn't as nice as I remember it from last summer as it was an overcast day but I'm sure there are going to be better days to enjoy it over the next couple of months.
21/11/04
Headed out to SMC this morning to run in my first 5km race. I had set a goal of running it in under 20 minutes.
I met up with Rich H, Sarge, Superflake and Professor before the start and exchanged a bit of banter with them. Before we knew it, the race started and Sarge bolted out of the blocks and opened up a sizeable lead on me in the first couple of hundred metres. This didn't faze me as I knew he ran under 19 minutes the last time he raced here. I was happy with my pace as I felt that I was running under 4 min/km pace and doing it fairly comfortably. Covered the first km in 3:57 and was surprised to have Superflake sitting on my shoulder as he was racing the 10km. Just after the 1km mark, 2 guys went past me and this made me question whether I was slowing down. I decided at this point that I would just tag on the back of these guys and let them drag me through. Reached the halfway mark in 9:50 which gave me a 5:53 split for that 1.5km which averaged out just below 3:56 min/km pace. I knew that I just had to maintain my form and rhythm to reach my goal. I knew this was the point where I really had to concentrate hard to do this. So I set myself a target of picking up one of the guys who passed me around the 1km mark. I did this, however I could feel my pace dropping slightly as there were 2 small inclines in this section that did just enough to ask you a few questions. I reached the 4km mark in 15:50 which gave me exactly a 6 minute split for that 1.5km which confirmed that my pace had dropped but was still on 4 min/km. I then decided to treat the last km as if it was my last km interval in training as I have learnt that I can still run 4 min/km even when really knackered. I really just concentrated on maintaining form and rhythm right through until the finish. I finished in 19:48 which gave me a final 1km split of 3:58.
I am rapt to have achieved my goal of running 5km in under 20 minutes. What has made me even happier was the fact that I was consistent with my pace where I managed to maintain it between 3:56 and 4:00 per km throughout the whole race.
It was nice to catch up with Sarge and O Runner after the race. Sarge ran like a man with a mission today for a 10 second PB. Unfortunately, O Runner had to withdraw from the Half with a recurrence of his groin injury. Mate, there will be better days ahead for you. You just have to be patient and take it easy. Remember, running is a lifetime habit.
It was good to see many Cool Runners out at SMC today and I look forward to seeing a few of you at the Christmas drinks.
Very light run to day as I just wanted to roll the legs over prior to racing my first 5km at SMC tomorrow.
I ran from Bronte to North Bondi and back in around 40 minutes. This is a nice scenic run that is approximately 6.5km. It wasn't as nice as I remember it from last summer as it was an overcast day but I'm sure there are going to be better days to enjoy it over the next couple of months.
21/11/04
Headed out to SMC this morning to run in my first 5km race. I had set a goal of running it in under 20 minutes.
I met up with Rich H, Sarge, Superflake and Professor before the start and exchanged a bit of banter with them. Before we knew it, the race started and Sarge bolted out of the blocks and opened up a sizeable lead on me in the first couple of hundred metres. This didn't faze me as I knew he ran under 19 minutes the last time he raced here. I was happy with my pace as I felt that I was running under 4 min/km pace and doing it fairly comfortably. Covered the first km in 3:57 and was surprised to have Superflake sitting on my shoulder as he was racing the 10km. Just after the 1km mark, 2 guys went past me and this made me question whether I was slowing down. I decided at this point that I would just tag on the back of these guys and let them drag me through. Reached the halfway mark in 9:50 which gave me a 5:53 split for that 1.5km which averaged out just below 3:56 min/km pace. I knew that I just had to maintain my form and rhythm to reach my goal. I knew this was the point where I really had to concentrate hard to do this. So I set myself a target of picking up one of the guys who passed me around the 1km mark. I did this, however I could feel my pace dropping slightly as there were 2 small inclines in this section that did just enough to ask you a few questions. I reached the 4km mark in 15:50 which gave me exactly a 6 minute split for that 1.5km which confirmed that my pace had dropped but was still on 4 min/km. I then decided to treat the last km as if it was my last km interval in training as I have learnt that I can still run 4 min/km even when really knackered. I really just concentrated on maintaining form and rhythm right through until the finish. I finished in 19:48 which gave me a final 1km split of 3:58.
I am rapt to have achieved my goal of running 5km in under 20 minutes. What has made me even happier was the fact that I was consistent with my pace where I managed to maintain it between 3:56 and 4:00 per km throughout the whole race.
It was nice to catch up with Sarge and O Runner after the race. Sarge ran like a man with a mission today for a 10 second PB. Unfortunately, O Runner had to withdraw from the Half with a recurrence of his groin injury. Mate, there will be better days ahead for you. You just have to be patient and take it easy. Remember, running is a lifetime habit.
It was good to see many Cool Runners out at SMC today and I look forward to seeing a few of you at the Christmas drinks.
