Run - 0.4 hours - 08/05/2008
Workout:
- Type: Run
- Date: 08/05/2008
- Time: 17:15:00
- Total Time: 00:24:53.00
- Average Heart rate: 175
- Calories: 238
- Distance: 4.05 km
- Average Pace: 6:08.47/km
Filed under: Run
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More encouragement
After things went so well with my knees over the weekend, I decided to join my company’s running club again. I only did the 4km and I was pretty much crawling along, but luckily the knees felt ok. Not great, but I reckon things will be back to normal in a week or two.
Workout:
- Type: Run
- Date: 07/29/2008
- Time: 17:15:00
- Total Time: 00:28:32.00
- Average Heart rate: 156
- Calories: 246
- Distance: 4 km
- Average Pace: 7:08.06/km
Filed under: Run
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Thursday trail run
I went for an easy trail run to kick my training off again, but it wasn’t long for the knee started hurting again.
If it’s not flue, it’s the knee. Quite discouraging. I read up a little more about runner’s knee and it seems like one has to wait around 3 weeks before resuming training.
My workload at work has also increased quite a lot, so I’m throwing in the towel. I’ll start training again in 3 weeks or so.
In the meantime, I’ll try to do a bit of strength training. Would be nice to go swimming, but it is damn cold and the municipal pool is closed for repairs…
Workout:
- Type: Run
- Date: 06/19/2008
- Time: 17:00:00
- Total Time: 00:26:00.00
- Calories: 300
- Distance: 3 km
- Average Pace: 8:40.23/km
- Ascent: 100 m
Filed under: Run, Trail Running
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The perfect first half-marathon
Well perhaps, not perfect. It’s not like I won or anything, but the race was exactly as I imagined it would be. Here’s a brief race report:
The race is called the Tuks Alumini Legends 2008, which is held organized by my university - The University of Pretoria. The race started from the Waterkloof Airforce Base. I was about 15mins early and when I came around one of the final corners… surprise! Huge pile-up! Ended up being 15mins late and had to start with the 10km walkers… the shame!! No only joking. I struggled to keep up with those frontrunners… or walkers rather. Amazing how fast those buggers actually are.
I hoped that we would run on the airfields, but instead we just ran down to a nearby dual carriage road and just ran up and down the damn thing. Boooorrrrring!! Sheesh, I can do that any day of the week. Why don’t the spice things up a bit? Anyhow, moving on.
So I decided to keep my HR in zone 3 during the whole race and perhaps gun it towards the end. I warmed up for the first 2kms. I made up good time during the first 5km. It was all downhill, so I was able to stay below 6:00/km. After a turn at 5, we ran uphill for 4km. It was hard to not run faster, but at least I didn’t have to walk.
Things flatten out over the next 8-9km. I found the running to be quite easy up to the 15-16km mark. The left knee started to feel a bit swollen and sore, but luckily it didn’t get any worse. In spite of my legs being a bit tired, I took the pace up a bit for the final 2km. It was mostly uphill, so my average speed stayed more or less the same.
In conclusion, the race was just as I expected (apart from the route). Not easy, but far from tough. I expected the first 10 to be easy, the next 7-8km to be slow but steady, and final parts to hurt a bit more. I don’t think road running is my thing though. Can’t see myself doing many more of these. Perhaps it’ll become a bit more fun if I’m able to increase my tempo a bit.
Workout:
- Type: Run
- Date: 05/31/2008
- Time: 07:00:00
- Total Time: 2:13:52.00
- Average Heart rate: 162
- Max Heart rate: 179
- Calories: 838
- Distance: 21.18 km
- Average Pace: 6:19.35/km
- Ascent: 117 m
Filed under: Race Report, Run
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Trail run Thursdays
I couldn’t resist going for a run again and damn it was good! I stayed in Zone 3 and again had to walk at times, because the ticker wouldn’t stay below 164. My knees felt much much better today. So I’m a bit more optimistic about Saturday’s half-marathon.
I have no real strategy planned, but I’m going to use the first 15-20 mins to warm up a bit. Therafter I’ll keep in Zone 3 and perhaps gun the last 15-20 mins if the knees and legs allows.
Workout:
- Type: Run
- Date: 05/29/2008
- Time: 17:30:00
- Total Time: 00:19:37.00
- Average Heart rate: 160
- Max Heart rate: 171
- Calories: 203
- Distance: 2.51 km
- Average Pace: 7:48.75/km
- Ascent: 103 m
Filed under: Run, Trail Running
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Disconcerting run
Today was my first run in a while. Also the first time I’ve tried staying in Zone 2, and man it was hard. I had to walk up little pink puffy baby hills. Blegh! Not my style! Anyhow, I swallowed my ‘pride’ (aka stupidity) and walked up those bad boys… After 1.5km my knees started feeling slightly sore and swollen. I decided to kick the session. My injury was clearly not gone yet. A bit worrying since I have that half-marathon this weekend.
Workout:
- Type: Run
- Date: 05/28/2008
- Time: 17:00:00
- Total Time: 00:17:20.00
- Average Heart rate: 142
- Max Heart rate: 157
- Calories: 110
- Distance: 2.4 km
- Average Pace: 7:13.21/km
- Ascent: 37 m
Filed under: Run
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AR: Trail run and target shooting
The third and final leg was a short running and archery section. You ran half a kilometre and had to take a shot at a target. If you miss, you had to run a penalty lap around a rugby/football field. How cool is that!? I took a shot and luckily got the arrow quite close to the bull. So no penalty lap!! Whoop whoop. We ran back down to the finish, doing the final kilometre and archery in 6mins. Not bad.
Workout:
- Type: Run
- Date: 05/17/2008
- Time: 10:53:00
- Total Time: 00:06:06.00
- Average Heart rate: 168
- Max Heart rate: 177
- Calories: 46
- Distance: 1.02 km
- Average Pace: 5:58.92/km
- Ascent: 11 m
Filed under: Adventure Racing, Race Report, Run
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AR: Trail run and obstacle course
The first leg of our adventure race was a short trail run and an obstacle course. The run was quite cool. We crossed a river at the beginning and it was quite fun thundering through the shallow water. Our feet were a bit wet for the first kilometre, but it was well worth it.
We gunned it after the river crossing, trying to make up a few places as not to get in stuck in queues at the obstacle course. It worked quite well and we missed most of the rush. The teams were split up, with one half climbing over a high wooden structure and the other balancing over a few logs and crawling through a tunnel. I was feeling very weak in the run and we took the pace down a bit on our way back to the transition.
Workout:
- Type: Run
- Date: 05/16/2008
- Time: 09:00:00
- Total Time: 00:19:32.00
- Average Heart rate: 178
- Max Heart rate: 192
- Calories: 182
- Distance: 3.2 km
- Average Pace: 6:06.23/km
Filed under: Adventure Racing, Race Report, Run, Trail Running
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Pre-race trail run
I did a short run with my racing partners for Saturday’s adventure race. I’m feeling real tired this week. Not sure why. I’ve been eating well, sleeping A LOT and not working too hard. Strange.
Workout:
- Type: Run
- Date: 05/15/2008
- Time: 17:30:00
- Total Time: 00:19:15.00
- Average Heart rate: 165
- Max Heart rate: 182
- Calories: 199
- Distance: 2.95 km
- Average Pace: 6:31.73/km
- Ascent: 103 m
Filed under: Run, Trail Running
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Half-marathon here I come!
Ok, I decided (with a little persuasion) to do my first half-marathon on the 31th. I’ve already entered, so there’s no backing out now.
The race is being organized by my university’s alumni organization; the Tuks Alumni Legends 2008. What a dramatic name for race!? Reckon I’ll be singing that Chariot’s of Fire song in my head during the race. Hehehe. Tum-tum-tum tu-tuum-tuuum!!
Filed under: General, Run
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