Ran 2.75km easy with doggy had a 3min break while i fiddled with my watch and then another 2.75km easy.
Splits 15.04 and 15.01.
Thursday Night i went down to the track only had time for two laps warmup though i was wearing my new running tights so that was enough as i planned to take it fairly easy.Lined up at the start and when the gun went off i jogged with CR runner bee's daughter for 3km all evenly paced and felt a little slow at 5min pace ...crossed the 3km line in 14:51 (4:57/km) so i decided to pick up the last 2km and proceed to run the next five laps in 8:10 (4:05/km) with a "sprint" finish to the end in 23:01 mins!!
2 laps cooldown.
Adrenaline
About Me
- R2B
- People can't understand why a man runs. They don't see any sport in it. Argue it lacks the sight and thrill of body contact. Yet, the conflict is there, more raw and challenging than any man versus man competition. For in running it is man against himself, the cruelest of opponents. The other runners are not the real enemies. His adversary lies within him, in his ability, with brain and heart to master himself and his emotions.
8 comments:
Bravo!!
Sounds like a good workout, you are already back in to it!!
Congratulations!
Glad you're getting back into your running. Sounds like you haven't lost much fitness while you were off. Must have been the swimming.
Things are sounding very promising with your return from injury R2B.
Did I tell you I told Runner Bee you knew her daughter?
Good run R2B... and I'm killing myself to run 22:30!
Take it gradually with the comeback is my only suggestion. Do as much running on dirt and grass that you can.
With C2S training... I belive the average person can do well off good 10k training (good speedwork, tempo runs etc). The faster you can run 10k, the faster you'll run C2S. You don't need huge long runs. Just add in a very undulating run of 14 to 18k where you attack the hills!
lol you ARE R2B hehe - great job ;-)
Sounds like your foot has healed (pardon the pun) well. Keep up the good work.
An assassin with a dog is not so bad! Perhaps you are a good assassin. By the way a fast workout, good!
I say briefly: Best! Useful information. Good job guys.
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