Getting out of Bed for Less than 10k
Discipline: Run
Distance: 6.2 miles (10km)
Time: 51:06
Av mins/mile: 8:15
Distance: 6.2 miles (10km)
Time: 51:06
Av mins/mile: 8:15
Added a loop on to my last run to bring it up to 10 kilometres, and tried adding one of the sorbothane heel rests into my shoe instead of the old insole. probably not a good idea to do that at the same time as my longest run for six months, but what the heck!
The first couple of miles did give me quite a few twinges, but I kept going, and things did seem to settle down. I forgot to look at my watch at the end of Mulgrave Road, but I looked when I was on the other side of Sandy Lane at the next turning off to the right, and it said 8:15, so I reckon I hit the end of Mulgrave around 7:20 - 7:30 - good going. It didn't feel too hard either.
It was quite hot, and there were some nasty climbs, but I survived okay, and took a rest at the half way point (Ewell Bypass). My right inner quad was okay today, but my outer quads (TFLs) were a bit sore, which had been a problem after the last run. I stretched a lot and downed some water before turning back. A particularly nasty climb soon after, and then the tough downhill. I was still hoping to break 50 mins for 10k, which would have been great, and I think on an easier route I would have done. Took me back to my first ever 10k in Richmond at the rugby club, and the sprint finish to get under fifty minutes!
I started to tire once back in Mulgrave Road - not good, but just about kept going, although my hip flexors and quads were feeling it. Only having a cup of tea before I left home probably didn't do me any favours either, and I did start to feel a bit spacey. Still - I reckoned I could still beat fifty minutes, and it was only once I was back in Grange Road that I started to doubt it. The extra loop round Camborne was just too long, and I missed my target - but still my longest distance yet, but done at the fastest pace for a while. It all bodes well - now if only I can get these niggles to settle!
I stretched and iced - a lot!
The first couple of miles did give me quite a few twinges, but I kept going, and things did seem to settle down. I forgot to look at my watch at the end of Mulgrave Road, but I looked when I was on the other side of Sandy Lane at the next turning off to the right, and it said 8:15, so I reckon I hit the end of Mulgrave around 7:20 - 7:30 - good going. It didn't feel too hard either.
It was quite hot, and there were some nasty climbs, but I survived okay, and took a rest at the half way point (Ewell Bypass). My right inner quad was okay today, but my outer quads (TFLs) were a bit sore, which had been a problem after the last run. I stretched a lot and downed some water before turning back. A particularly nasty climb soon after, and then the tough downhill. I was still hoping to break 50 mins for 10k, which would have been great, and I think on an easier route I would have done. Took me back to my first ever 10k in Richmond at the rugby club, and the sprint finish to get under fifty minutes!
I started to tire once back in Mulgrave Road - not good, but just about kept going, although my hip flexors and quads were feeling it. Only having a cup of tea before I left home probably didn't do me any favours either, and I did start to feel a bit spacey. Still - I reckoned I could still beat fifty minutes, and it was only once I was back in Grange Road that I started to doubt it. The extra loop round Camborne was just too long, and I missed my target - but still my longest distance yet, but done at the fastest pace for a while. It all bodes well - now if only I can get these niggles to settle!
I stretched and iced - a lot!
posted by XFR Bear @ 1:44 pm
6 Comments:
Sounds like lots of stretchng is the way forward
I find I need to stretch mid run too - sometimes every mile (good excuse to pause anyway)
Oh goody, you said the 'stretch' word! The message is getting through :-)
Are you sure all these niggles aren't just what the rest of us get all the time? For example, I'm saving for my first hip replacement (right side) - just not sure when to schedule it in.
Good run though. Do it a few times before you up the distance again, what do you think?
PS Personally, I have to be kicked out of bed for a 10k! I hate them. Can just about manage surfacing unaided for a half :-)
and how are you now?
Quads are ok - got a funny knotted calf though, which is odd :o(
ouch
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