Now, I'm almost half way through the Run Auckland series having done a lacklustre 5km and a personal best 10km (with an awesome half-marathon time at the Rotorua Marathon). Things seem to be quite well in general and I learned a lot from that mediocre 5km race.
I've tried to transform my running towards how one is meant to train. Prior to the half-marathon, I'd only really done out-and-out runs, usually with the intent of speed. Probably this has helped me with speed - I've been quite satisfied with the speed that I've got in my short, stubby legs. But as I found out in January, constant speed can lead to an injury. Mixing things up and testing out the different systems of the body can help. Slow running exerts different challenges on the body that sprinting. Varying pace teaches your body to recover on the go. So now I'm trying to be a bit more methodical about it all, while listening and observing how my body reacts.
I've always had belief in the long run but now I am a bit more understanding of pace. The long run I did last weekend is a case in point: I did my "ideal" from last year, a 28km Titirangi loop. Even though it was my ideal I failed so many times to finish it until I eventually did in December last year. And I hadn't touched it since then. I have literally improved in pace and endurance in "leaps and bounds" since then but at the 10km mark was actually 3 minutes slower than December. I overhauled my previous self at the 23rd kilometre and in the remaining 5km, I gained 3 minutes. This works out at a pace 36secs/km faster. And that is the truth of it: I was still able to be fresh and fast. I deliberately set out on Owairaka rd to run fast and did a sub-5min/km, and still felt fine to cruise to the end. I could have gone further. I'll run another long run soon, another "classic" that I've run only once - The Te Atatu loop, which if I get to the end will be over 32km. I'd like to think that I can finish these without feeling in any way impeded from enjoying the rest of the day. It is good to feel fresh after an exertion.
But speed has its place, too. Intervals, or fartlek, will play a role in getting me to push and recover, to push and recover. Even in that mediocre 5km race I recovered to a degree. After hurting from going to fast and being hit with hills, I slowed down for a lap and then in the last kilometre I really did push. In fact, whether it be Coatesville, Rotorua or any of these Run Auckland events, I've found that I have quite an effective sprint. I haven't been passed in either of these but have used the silhouettes of those ahead to drive me hurtling by.
The 3-lap Botany 10km race was like this. I really wanted to beat 45mins so stuck close to the 4:30min/km pacer for the first lap; in the second lap I decided to push ahead of her using some of the runners ahead as a target, but I fell back near the end of that lap. The pacer and her pals rounded me up and then passed me briefly. In the last half of the last lap, I pushed to keep up with them and then in the last km cruised by and the sprinted up the hill and through the gate. She must have been out of pace because I cracked 44mins (43:52). Thanks, Pacer Anne!
These events have been a lot of fun and I'm really glad I took the chance to get into them. With each run the lessons of the different runs are coming into fruition. I've made the move and registered for what will be my first marathon, North Shore Marathon. There's plenty of time and I can't wait for it.