A new week and a new circuit

I just finished a 18.0km run that lasted about 2hh:1mm:0ss !

I’m working my way back into running some descent distances again, and that means finding a new circuit. My 10km circuit is fine, but there is not much hill climbing in it and it can be quite exposed when it is windy (I live in windy Wellington after all).

So yesterday I embarked on a discovery run to see how long it would take to do my normal 10km circuit plus another loop through the suburb of Brooklyn to get some hills in. it turns out to be around 18km with 360 metres (1180 feet) of elevation gain.

I ran it yesterday and it took me just over 2 hours (2:01) to complete the distance. This is about the right target for me just now. I’m trying to run slower (I know it makes no sense right?) and having the hills in the course forces me to slow down a bit.

I think my injuries from a couple of months ago stemmed from pushing too hard for too long. So this time around I’m going to try and keep the distance as high as I can, but lower the intensity and see if that helps.

I remember after running 20kms in the morning, and pushing hard to improve my times, I was pretty tired for the rest of the day. But after running the 18kms yesterday at a much more sedate pace, I was not nearly as tired afterwards. And today I don’t feel fatigued at all.

So that’s the plan for the next month – to push the distance up, but keep the intensity down. Instead of keeping my run speed above 10 or 11 km/h, I’ll try to keep it between 9-10km/h.

It will be interesting to see how that works out for training, and how well that translates to racing.

My next planned ultra-marathon race is in January, so I’ll soon know if I’m on the right track or not.

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