Monday, 6 March 2006

a longer run at last

Sunday
Club hosting the last of the Sunday league XC runs today, so teenbeanz and I went down to marshall. I took the camera as it was a beautiful snowy morning. Failed to take any pics inthe park or of the race, but sad physicist that I am I had to take this one of the 'frost shadow'.



Monday
I haven't done anything longer than 6 miles for a month, and most of the runs in the last month have been around 3 miles as I have had to squeez them in before work.

So it was time to just get out there and do it.

So a 2:30 run was on the schedule so @ 14 mm that was about 11 miles, so I got up very earl;y for porridge and then was ready to go out with MrBeanz when he went to work - dropping me off just under 11 miles from home meant I HAD to run home. After the usual warm up 20 minutes and plenty of stretching it felt good and the planned 14 mm were not materialising - trying to keep my HR at 135-145, which is reasonably comfortable, I was running rather quicker than I expected. Ah well, I seem to be getting fitter at last!

So the numbers:


Mile Pace AHR
1 13:11 137
2 13:23 138
3 12:33 140
4 12:44 140
5 13:05 139
6 12:43 141
7 12:37 138
8 12:41 137
9 12:57 135
10 13:29 139 start of killer hill
11 16:12 128 walked most of this mile
11 13:14 137 2:25:45



I have not done that pace on a long run before, so wonder whether I was going too fast? The elevation looked like this :

Perhaps not as undulating as my other recent long runs over this route:

see what I mean about undulating and killer hill?

and the average paces for those were :

14 miles at 13:53 AHR 134

9 miles at 13:36 and AHR 135

Perhaps I am getting fitter if I can run for longer and faster at a slightly higher HR?

8 comments:

Evil Pixie said...

Brilliant Beanz and great graphics too!

Outsidenow said...

Great Running Beanz. I trust you are well pleased!

Also you are setting the standard now with this post Beanz. I mean graphics and everything!

HappyasLarry said...

Great running Beanz.

Love the graphics - I can't even work out how to put monthly totals onto my blog!!

And the picture of the frost shadow is just fab.

Mrs V said...

wwwfantastic run beanz - my laptop has finally let me post on here, just need to fix pixies site now and im sorted!!

you are true to the waister philosophy - well done!

RB

b-z said...

superb beanzie

Leon said...

Fantastic Beanz
:o)

Great run
Really great!

And elevation profiles and everything
Fantastic stuff
:-D

Highway Kind said...

Hey those elevations look like an Alpine stage of the Tour de France!

Well done

Sluggie said...

Well done Beanzie!