Annual Leave 2007
To celebrate 4 weeks off work, I set off at 6am this morning for a gut busting, local 10km run. I completed the 10.1km circuit in a blistering PB time of 0:47:18!
The PB did come at a price. It wasn't till too late that I discovered that I had a toenail that needed cutting. No major damage, but I think that one will be black by morning.
I have been following with interest Coolrunning's Digger and his 3:45 Marathon plan and it was with his words in my head that pushed me on to focus at sub 5 minutes for all my 1km laps. This morning with an average pace of 4:39 the mission was accomplished.
I have discovered that I need a minus 4 hour marathon time to qualify for 6 Foot in 2008. Currently my best (and only) is 4:13. With a bit of work and focus sub 4 hours seems very achievable.
With the run this morning, plus 3 runs from last week including a 13.2km, a 11.3km and a 10km, my Run to Rockhampton total brings me to Kyeamba, a small farming community in the central east part of the Riverina.
Kyeamba has a a population within a 7 kilometre radius of approximately 1427 people and according to Wikipedia it has no stores or significant public buildings in the area.
Next week I will try to stop somewhere more interesting.
posted by Spark Driver at 9:37 AM
10 Comments:
Ouch, that toe looks sore. Sometimes when I am running I imagine that my feet are bleeding because that would be an excuse for me to feel like they are sore. But they never are.
Euuuwww- nasty. Good luck with the new marathon goal.
With an effort like that this far out you'll have no problem getting way below 4 hrs on your next attempt.
By the way nice tiling job!
I agree with Scott. I you can run 10k in 47mins that sub 4 hours is yours. So just imagine how sub you can go with some more training.
Will it be Melbourne Marathon you do?
That is interesting. I remember the Kyeamba Smith Hall at the Wagga Show.
Yes, as Scott and Tess have said, speed is not a problem. All you need are the long runs (30+) and mid-week semi-long (16-23).
ainah!!!! whew man. watch the toenails :)
i have just started running again. though my ankle is very weird now. hmmm. we run all on the grass and i think my shins appreciate it
Nasty toe, I've had a few of them over the years. I reckon you'll easily do a sub 4 hr marathon, hard work, but easily do it.
EEEWWWWWWWW!!
You are working so consistently that a sub-4 seems almost inevitable (not wanting to call the running gods down on you!).
Enjoy your holiday and the R$TK in Sunday - that was one of your first big ones last year, it will be a huge contrast this year :)
4hrs should be just about in the bag mate.Get that endurance up and the speed is already taken care of.
Happy Trails R2B
Spark Driver,
My 10 km PB before my first marathon in 2006 was 45 min ... ran a 3.58 marathon but with an injuried back that meant I almost crawledthe last 7 kms. You will be fine for sub 4
Six Foot in 2008 - here you come...
See you Sunday ...
Eat Em
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