Exercise Summary: 13.51km in 1hr 21m
After a week of not really doing anything constructive I went all out to run home from the coffee shop yesrterday – 13.51km. This is the longest run I have done so far. And while it wasn’t ALL running, I did it in under the 90 minutes I’d set myself.
I have Andrew and Joe to thank for this as they are constantly running further and further while I have generally stuck to my 4km and 5km runs. I know that stamina increases as you run further so I bit the bullet and ran from Mt Lawley to Ballajura (for any Perth people reading this) on Sunday afternoon.
A Couple of Small Lessons (for me at least) …
Run early in the morning: After the run I could feel my body still recovering at around 11:00pm. This made it awfully hard to sleep and as a result I am a little “kanckered” as I head off for work.
Drink water before, during and after: I didn’t drink at all during the run and when I got home I downed a Pepsi Max (Come on! It’s better than a beer!) but still no intake of water. Similar result to above. I was thirsty as heck late at night – further interrupting my sleep.
Add a Rest Day Between Long Runs: this may not be necessary for everyone but I should have run the long run on the Saturday, not the Sunday. I have a very busy week this week and am very tired.
Get Comfortable in Running Shoes Well before the Run: This may not be a “truism” but I found that during my mid week run, when I just jumped into the shoes and headed out, that my feet hurt a lot. Yet the run yesterday was easier after I had been in my shoes for a while (over 30 mins). The same thing happened with the race the previous weekend. I had been in the shoes for a while before I ran. Very little running pain. So that’s something for me to learn from.
This week on Bill’s Training Blog …
- Rest day today.
- 6km run tomorrow including some hills so I can get ready for the City to Surf.
- Hold to the diet quite strictly this week – there’s weight to lose!
- Lots of water (duh!)
{ 4 comments… read them below or add one }
I need to drink more water too …. it is a constant battle for me to do it though.
Hi AJH, I have good days and bad days. But I never have good weeks (where I drink the right amount every day)! Still I have progressed to a 1.25l of water on my desk so if I can do 2 of those in a day I’ll be running more – to the loo!
Great to see you are running again.
I keep a 2litre bottle of water under my desk and I try to drink it everyday. Some days are more successful than others. I’ve worn a groove to the bathroom however.
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