As with every week Sunday was the day for a long run, and this would be the first time that all the Horsham members of Team Wedge would be heading out together. We were all doing different runs, so although we all started off together we separated as the run went on. Per the plan I was aiming for 11 miles of easy pace, though as always I would take it up at the end if it was going well in order to get some extra work in.
As we set off Harry disappeared immediately as he was doing his whole workout at half marathon pace. The rest of us stayed together, although due to us settling to slightly different paces myself and Weeman steadily separated from Tom and Alan over the first half mile. We stayed at around 9:30 min/mile through this first section.
This time we knew where we were going as we had cycled around most of the bay as part of our four hour bike ride the day before. Unfortunately I think the bike ride was still working its way through, as the whole run felt hard both for myself and the others. All of the first three miles was hard, unlike usual when it gets better after the first mile. At this point Weeman dropped out due to worrying soreness. Carrying on alone probably made it harder as there were fewer distractions, especially when I got a little lost around the marina. It would turn out that I hadn't been the one to get most lost however, as Harry managed to leave Cardiff entirely, despite also supposedly following the bay path.
Without Weeman the pace increased to around 9 min/mile though it continued to feel hard throughout the next 4 miles. Heart rate was around target at 165ish though so I ploughed onwards. Things lightened up as I crested a hill at 7 miles. Across the city I could see our apartment block, and though the distance left to complete was still the same, psychologically I felt like I was headed home.
As the loop was only 6 miles, and even my slight detours from it only added an extra couple I ended up running past the apartment for half the remaining distance. As I turned around I was feeling good, probably because I knew it was almost over, so for the last couple of miles I upped the pace a bit. The last two miles were completed in 15 minutes, target half marathon pace.
Overall the run felt hard, due to accumulated fatigue I was tired from the start and so had to grind it out. The legs still responded though and the pace was where I would expect if I was running fresh. The final kick went well and I still had enough to finish at half marathon pace. Hydration continues to be an issue, and I only managed to get 1.75 litres in, rather than the target 3 litres. 70 miles to go...
Distance: 10.98 miles
Time: 1 hour 37 minutes 27 seconds
Pace: 08:53 min/mile
Heart rate: 167bpm
Map: Here
No comments:
Post a Comment