Twenty-eight

Ran 28km today, longest run ever for me. Exhausting. And probably wouldn’t have made it without the constant ministrations from my running partner: Powerade, water, oaty bars. Took 2:36; big jump up from last longest run of just 3km less. Rest day tomorrow and recovering at the moment with TV and beer.

Cadence


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Yesterday’s run was a quicker than expected 10km. Despite keeping my breathing down to a fairly regular Breathe two three, out two three kind of pace I ran it in 50 minutes or so. It was one of the first times I’ve run very far and kept my paces quite short, which I’ve heard means with each step you face less resistance and overall it’s less tiring than taking longer strides.

A useful analogy is the way a cyclist will change down to a lower gear when going uphill: more revolutions with less resistance is less tiring than fewer revolutions against more resistance. It’s called cadence and I mention it briefly at the end of this post that I wrote for work.

Suburbs to city to sea

Foul weather so had to abandon plans to run over Kaukau and around Ohariu Valley – will keep that run for next weekend, fingers crossed. Could barely see the tops of the hills for low cloud and rain but it was the gusty wind that really put me off heading up to the summit.

Settled instead for suburb-to-city-to-sea run, 16.5km round-trip through Kelburn, the university, down to the waterfront, back to Kaiwharawhara and home via Old Porirua Rd. Hadn’t quite counted on how hard Old Porirua would be after more than an hour’s running but took it slow and got to the top just fine. Will aim for an abbreviated Kaukau run tomorrow.

Today’s run: 16.5km, 98 mins

BIB# 3581

I’ve now officially signed up for the half-marathon in June! So now it’s real. In a little under 7 weeks I’ll be running 21km round the Wellington waterfront. 21km! Must be possible…

Got fairly engrossed in the McMillan six-step training system last night. I winced a little whenever he referred to ‘casual runners’, and by the end of the read was fairly sure that yes indeed, I am one of them. The key to identifying us is that when training we tend to skim a few books or magazines or even just download some training plan off the internet and use that.

That aside, while McMillan is aimed at serious and competitive runners, there’s still plenty to learn about the effects that different styles and paces of running have on the runner’s physiology (not to mention their psychology). I’ll stick to the current schedule but will try to fine-tune it a bit using some of the techniques from McMillan. Once I’ve got an official time from the half-marathon I’ll plug it in and see what kind of training schedule it comes up with for the next challenge. Full marathon, anyone?

On that note, I kept the run today light and easy though I still ran at pretty much the training pace for long and easy endurance workout paces. I’m not sure I can run any slower, especially considering I was barely keeping pace with a walker at one point. (He was a serious walker, mind you, all the gears and the funny hip action, not just some dude out for a stroll.)

Today’s run: 6km, 35 mins

Blue sky

Blue sky seen for a brief moment while I headed out to Oriental Bay again. Pretty much a re-run of Monday’s jog to Grass St and back. I may be imagining things but it feels like I overtake more than I’m overtaken. That feels good.

Should also note that I’m feeling good despite not stretching anymore; going on the theory that as long as I start slowly and warm up my muscles will stretch to the right amount just through running. Running’s what I want them to do after all, and it’s not like I’m trying to be some kind of contortionist. I’ll probably come back to this at some point when I’ve had more of a chance to read and think about barefoot running.

Today’s run: 5.5 km, 25 mins