Gratuitous picture of Wellington on a good day- this is from Phil's PHONE, and is one of the clearest shots of the Kaikouras I've ever seen. It is just MINT out there today! (it's seriously so gorgeous I don't MIND being at work, because I can gaze out over the flat harbour and look at the snowy Rimutakas in the distance!)
.. Anyway- onto the substance.
Last night, well- very early this morning, to be precise, I was dictating a note for my boss using the phrase "cautiously optimistic" and it's stuck in my mind.
This week has been all about the run- partly because I have a half marathon in two weeks, and partly because it's the only thing I can manage, working 12-15 hour days! I had a very chilly 30 minute run in Southgate on Monday morning, then a very satisfying aerobic intervals session around the good old bays on Tuesday evening. I'm really liking these runs- they're fun, but not hard, and being able to run "easy" and respectable paces is very gratifying! Tuesdays's was particularly fun, as I got to round the workout out with 4 minutes at TH pace (I ran about 7:33, which I guess is about right).
On Thursday, I did an old favourite loop- Thorndon Quay, Tinakori Rd, Glenmore, and down through Kelburn. It was a slow run, but still very satisfying- partly cos it's a damn fine route, and partly because I am getting better and better at running "easy" up hills. Glenmore's not steep, but it's long, and it basically gets steeper and steeper as you go. By the end, I was still running nice and steadily, and barely noticed the final wee climb.
Today's run was what left me feeling "cautiously optimistic." It was a 90 minute LSD, with a 20 minute "End 2" interval (upper end of aerobic) thrown in. Phil and I started with some rolling hills, basically along a ridge in Southgate, then headed down to Island Bay. I was feeling like absolute arse on toast when we got to the park, so wasn't expecting much from the 20 minute interval. I think I was working at the right level- I was still pretty much keeping up a conversation, just not easily, and watching my average pace gradually pick up over the length of the interval. I finished it with an average pace of 5:11/k, which I'm pretty pleased with! The fact that I held a faster pace for my 20 minute interval than I've been holding for my 4/6/8 minute intervals in my weekday sessions has made me feel very good about my running- it's really coming along again. So, I'm cautiously optimistic about the Taupo Half. I'll obviously raise this with Paul, but I'm thinking I'll try to start out at about a 5:10- 5:20 pace, hold that for the first half, and then pick it up for the way back. I'm confident in my ability to go under 1:50, and while I'd love to run 1:45, I think my ultimate goal will be for a good solid negative split.
2 comments:
Hey Kate,
Great work with the running... sounds as if your're learning to control your effort and pace well... being able to go up hills without straining is a good sign... implies efficiency and aerobic strength.
You're also getting in tune with your body which I like... this will help you as you continue to progress.
Defo negative split the Taupo Half... most people set off too hard and then fade at the end... so you want to be working into it for the first 5K, holding the next 5K and then pisking up the pace into the last 10K, you should be hurting in the final 3-5K but it's all out from here.
The per km paces you worked out seemed about right.
The race will be useful to work out what paces you are capeable of running for different intensities.
Have fun... enjoy it!
Keep it up
pacing like this is something I really need to work on. Sounds like you're on the right track girl! And that picture is gorgeous! :)
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