A fantastic run …

I woke up this morning with sore calves, but decided that it was just normal post-massage soreness and nothing more serious, so got up early to head into work for my usual Wednesday morning run with Deb. Deb is doing her first triathlon for the season next weekend and said she wanted to pick the pace up a bit from our usual 5:45-5:50 pace, so I said okay as long as the calf didn’t complain.

We completed the first 5km comfortably. The 6th km is a fairly large hill and we powered up that about 20 seconds faster than usual. At the top we had a short stretch break and noted that our average pace so far was 5:32 min/km. We decided we should get that below 5:30 min/km before the end and set off a bit faster. Well, the last 2km were run well below 5:00 minute pace, often running 4:30 ish. The last few hundred metres were a sprint, well under 4:00 minute pace. After the final 2km we had reduced our overall pace for the 8km to 5:18 min/km. Given the hilly nature of the course I was quite happy with that.

Especially happy because a lot of the last 2km was run at a 5km PB pace for me, and there wasn’t any grumbles from the knee or the calf. Felt really sweaty and satisfied at the end of the run, and have a little confidence back that the elusive 5km PB might still be possible in 2009.

A short home workout tonight, mainly my knee related exercises, stretches, physio roller and some core work.

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4 Responses to “A fantastic run …”

  1. AndrewE Says:

    That must be very pleasing! It’s been a while since I had a fast blast.

  2. jojo Says:

    yep dont write off the 5km pb just yet

  3. Chris Says:

    Well done on that run – make sure you give that knee some rest before testing it again.

  4. canute1 Says:

    That’s great

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