Saturday, April 22, 2006

One of the best run.

Today I am really lazy. I woke up at 10, ate some food, then fell asleep in front of the TV watching Kate and Leopard. My bike was in the shop, I can't get to ride. Then I woke up at 3 something. I figure I can squeeze in a long run instead of long ride.

I downloaded GYGO and headed out the door. It was rainy but I didn't really care. I just focus on running strong. This time I bumped my HR to about 160s. Focus on running tall and a good cadence. I knew I was running faster. Where I normally took 50 min to run, it took me 41 min.

My original plan was to go easy on the first hour (keep it around 155-160). But it felt so good pounding away. Each step was effortless.

I knew if I kept this up, I would really get to see how hard I could run for a 1/2 marathon. You see, I never really pushed myself in a run. I guessed I am still a newbie and hadn't registered too many long distance race. I only have one marathon and one 1/2 marathon under my belt. The marathon, it took me 5 hr 18 min. I was helping a girl I met on the race to finish her race. I wasn't pushing at all. The 1/2 marathon, I ran with Anners. She is training for Mississauga marathon and that ain't a PR race.

It was a struggle at 1 hr 30 min - 40 min. I normally run long distance with a HR of 150s. Body is used to that and it was whining. I know the body could handle it so I kept pounding away.

Surprisingly, it felt really good in the last 15 min. By then, I focused on running tall and a good cadence again.

My feet and knees weren't in pain. This was also a second bonus. In the past few weeks of running, I experienced some ankle aches that I normally don't get.

Here are the stats for the run:
Time: 2 hr 1 min
Distance: 22.2 km
Avg HR: 161
Pace: 5:27 min/km (8:46 min/mile) [I am excited about this number. I am even more excited is that if I keep this up, what's stopping me from reaching 7:00 min/mile..or.. :O 6:30 min/mile.]

Note: Base on LT, I am running in Zone 3 and at times reach Zone 4 (hills). I have to do another LT test, I do believe my LT is much higher than 175.

13 comments:

Bolder said...

maybe you'll discover your inner Kenyan and do 5:00 min/miles!

good run -- you're on your way!!

Habeela said...

Cliff, that is awesome! Congrats. I'm doing the happy dance in your honor. Ahem...pardon me for asking but you were watching Kate and Leopold? REALLY?

Dawn - Pink Chick said...

Yeah for no pain.

Mike said...

Solid run-congrats! Always nice to see improvement and how that can really affect your mindset. 8:40's now but sub-7's on your radar...put in the work and expand your possibilities. It's all right there in front of you- keep pushing!

jessie_tri_mn said...

It's fun to break those barriers in speed.

Once I was able to drop below a 7:00 min/mi average for a race (In a 5K only!) it was absolutely thrilling!

You'll get there too, and given your tenacity, will pass me by leaps and bounds :)

Hilda said...

Great pace!!

Then it means the good works pays off!!

William said...

Good work Cliff. Graet pace. Looks like you were born to run!

Rae said...

Great job with the run!!! You're going to be a triple threat!

E-Speed said...

good job on the long run Cliff!

Chris said...

Great job on that long run!

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