Went out from Ngaio today as far as Balena Bay and back, covering 21km in 1 hour and 50 minutes. Run included a couple of hill climbs (including Old Porirua on the way home) so I’m figuring I can get that time down if it’s all on the flat. Felt kind of sick from exhaustion, but maybe that was lack of food beforehand or mowing the lawn straight after?
Pretty much followed the training schedule this week though still having problems running slow (egoveride kicks in whenever I’m overtaken…). Thursday was fartlek day and I almost did two full repetitions of the 4+2, 3+1.5, 2+1, 1+1 fast and slow routine. (OK, so the second 4-minute fast section wasn’t a total success, but got back into the swing of things for the second 3-minute fast section.)
Wednesday 3 June: 7km, 35 mins
Thursday 4 June: 8.5km, 40 mins
Friday 5 June: 6.5km, 35 mins
Saturday 6 June: 21km, 1 hr 50 mins
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
Took a long slow run round the back way and up to the Northand shops, over the top of the ridge and down through Thorndon. Back along the key and up Old Porirua Rd.
A friend in the UK was in touch to stress that I need hill running and a weekly long long run so today’s run covered at least the hilly angle and is a good starter for building up to 1.5 to 2 hour runs. He also sent through a link to the McMillan running calculator, that lets you input a sample time and it’ll work out optimal times for all distances as well as different training paces.
Based on the 50 minute 10km I ran earlier this week, the calculator thinks I should be able to run a half-marathon in 1:51:16. Something to aim for at least; certainly want to be under 2 hours and the closer to 1:45 the better. Here’s the full race times and training pace summary:
Today’s run: 13.5km, 78 mins
Fantastic run to the bottom of Ngaio Gorge via Crofton Rd (uphill), Old Porirua Rd (down, down, down) then back up the bridle path to the top of Culcutta St. Not very fast but the stretch to Calcutta (pictured) was about 13 minutes of solid uphill.
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Good running down Old Porirua Rd taking it easy. Wonderful views and not a car the entire stretch. Sort of place I could imagine living but know the isolation would get to me in the end – you can walk or drive but don’t bother waiting for a bus. That and the possibility your house might fall down the cliff. Houses perched above slips, letter boxes propped up by the side of the road and rough paths disappearing into the bush.
Today’s run: 7km, 43 mins