Sunday, August 25, 2013

5 seconds away...

Two weeks ago I ran a PB at parkrun St Peters, covering the 5km in 25:54. My goal for this year has been to run a sub-25 5km, so that run showed that I was progressing despite the lack of specific (or any) training! I decided to go to parkrun Curl Curl yesterday to have a proper hit out at 5km - the course is flatter and would give me a good indication as to how fast I could cover 5km without terrain getting in the way.

25:05. Yup. I'm actually very close to my goal! I only need to shave 1 second of my pace for each kilometre to get there. I think that if I ran the course again, I might get to my goal. You can see I went out a little TOO hard at the start. I think that happens when you don't know exactly where you're running, you try and keep pace with the group until your body registers that you really are going too quickly for sustain it for 5km!

Despite the great run yesterday, I'm not actually sure when I'll next have an opportunity to run the Curl Curl course. I'm moving back to Melbourne soon, so perhaps my sub 25 will have to happen at the most convenient parkrun down there - the super flat Albert Park run. No excuses given how flat it is! Although it won't be as small as the little boutique parkrun that Curl Curl is. :)

Sunday, August 11, 2013

Back on the bike

Two posts in two days! Please, don't grow used to it!

I haven't been able to ride since November as I was a) initially away, and b) later injured. Developed the hand injury in the lab and found I couldn't curl my fingers or they'd cramp (it was very painful in the beginning and I couldn't even type!). Now I still have the occasional problem if I hold onto something too tightly, but am generally OK as long as I don't overuse my hands. Given the need to hold onto handlebars to steer a bike, you can understand why I haven't been on it!

With most of my running group away at City2Surf, I decided to attempt a bike ride. The signs were positive straight away when I didn't need to come out of my seat to get out of the driveway (there are three levels of car park - one at street-level, one accessed by a street-level ramp but is one level below street-level, and another accessed by a different street-level ramp but is two levels below street-level). We can't use the street level one as bikes would end up in the foyer and that's a no-no according to strata rules. The second car park exits onto a more busy street than the third car park with the steepest driveway, I prefer the quiet street exit.

I decided to take it easy and just go directly to La Perouse and back - it's a fairly straight-forward 20km with no significiant climbs.

Hmmm... N-S routes don't map very nicely on the Nike+ website. Also, now all my alerts for run PBs are going to be useless on my watch... but at least I get to map my rides, and I prefer having that than the fireworks for PBs (actually, it just means I need to go out for a ride in order to receive some Nike+ fireworks!

I did do a few loops inside the carpark and knew that as long as I kept my hands relaxed, I'd only have to worry about my cycling fitness! My aim was to cycle at ~80 rpm so that I could have a balance between going too fast and going too hard, and it worked as I made it home fairly comfortably. I think I'll only have the one slice of toast next time! And I only had a problem with my hands ONCE. I was trying to leave some lights quickly just to see how my legs were doing, but my hands ended up letting me down.

It was nice to get back on the roads again. I suspect my long-distance running will now become exceptionally dull...

Chilling out for a few minutes at La Perouse. I just sat there for a bit, enjoying the sunshine, the view and a few chats with locals who were also making the most of the morning!

Saturday, August 10, 2013

Back to St Peters parkrun

The last time I spent my Saturday morning at parkrun was in late March - and I haven't been doing any kind of speedwork or tempo runs in the past couple of months, so I was unsure of what to expect when I turned up at parkrun this morning (and I only turned up because I happened to wake up at about 6.30am). I knew I was long-distance fitter (despite blowing up last week's Sunday morning at 13km as I hadn't quite recovered from the previous afternoon's hilly 10km hash run), but I wasn't sure if I could hold on to a faster pace for 5km.

I think my Nike pace map shows you clearly what happened.

In case it isn't obvious, my parkrun took a leaf out of the "Go out too bloody hard too bloody early" book. The fact that my last km was my slowest (despite the famous St Peters hill being in the 3rd km) speaks VOLUMES. VOLUMES I tell ya. I was about to walk at 4.5km, but then thought better of it. After all, what's the point of running too damn hard early on if not to test how much it actually hurts?!?

Ended up with a parkrun PB. Yes, this week's version of the parkrun course has 3-4m less climbing than the normal course (there's quite a bit of construction and stuff happening at Sydney Park, so the course tends to change), but I still got about a 30s PB and it was my first time under 26 minutes!

I'm tempted to try Curl Curl parkrun next week to see if I can get closer to 25 minutes as that course is far, far flatter! Or maybe I could do one more St Peters parkrun next week to get used to this whole 5km business again (and get a couple of mid-week tempo runs in over the next two weeks) and go to Curl Curl on August 24th!