Ran super easy, kept pace down and breathing was good. Legs were _sore_ though, as was chest, diaphragm, and my back muscles !!
I certainly tested myself on the 5km race, the evidence was clear on this 15km run. I remember in the 3rd and 4th km in the race on Saturday, I was beginning to feel it, just gassing out. I seem to have no problem on fresh legs to smash out a faster pace, my legs would carry me easily beyond 5km distance at 3:40 pace. The issue is ALWAYS getting enough air into me to carry that pace more than a couple of km's.
I recall in the 3rd and 4th km of the 5km race, being confronted with the fact that my lungs could not get enough air. It was a case of backing off a bit and and surviving. I was trying to make every breath count, really breathing deeply, and I think it was a help to do that. That really deep forceful breathing left me with sore muscles in the chest.
Anything that is slightly sore means the body should adapt a little and be able to handle it better next time. ie I should be faster as a result ;)
So the run yesterday, I started off really slow, and as I warmed up picked the pace up slightly. Ended up 15kms, at 5:20 pace, and 1hr 20 minutes total. I am sore and tired today. But its a good sore and a good tired, the sort of thing I recover from, and improve fitness!!!
Plan is for steady mileage week in week out for the rest of the year with a speed session or two every two weeks. The ParkRuns will be good enough for speed work generally.
I certainly tested myself on the 5km race, the evidence was clear on this 15km run. I remember in the 3rd and 4th km in the race on Saturday, I was beginning to feel it, just gassing out. I seem to have no problem on fresh legs to smash out a faster pace, my legs would carry me easily beyond 5km distance at 3:40 pace. The issue is ALWAYS getting enough air into me to carry that pace more than a couple of km's.
I recall in the 3rd and 4th km of the 5km race, being confronted with the fact that my lungs could not get enough air. It was a case of backing off a bit and and surviving. I was trying to make every breath count, really breathing deeply, and I think it was a help to do that. That really deep forceful breathing left me with sore muscles in the chest.
Anything that is slightly sore means the body should adapt a little and be able to handle it better next time. ie I should be faster as a result ;)
So the run yesterday, I started off really slow, and as I warmed up picked the pace up slightly. Ended up 15kms, at 5:20 pace, and 1hr 20 minutes total. I am sore and tired today. But its a good sore and a good tired, the sort of thing I recover from, and improve fitness!!!
Plan is for steady mileage week in week out for the rest of the year with a speed session or two every two weeks. The ParkRuns will be good enough for speed work generally.
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