Noosa bound and re-bound
I started this post in the Qantas lounge on the way up to Brisvegas and am finishing it in the Virgin lounge on the way back again.
Last Sunday I had a great run with the girls, followed by brunch watching the women's marathon and cheering for Paula and Bonita... the benefits of dual citizenship. This was my last long run before the 10km at Noosa and I felt pretty good, apart from the last hill back to Ellie's house when my friend Zoe (she of a shiny C2S PB of 68min) flogged me up the hill!
Mr lulu took me out for crispy intervals on Tuesday morning. Living out in the south western suburbs is very chilly at this time of the year and the grass oval was covered in frost. We did 6 reps of 400ms with me sticking to a sensible time of 2.10ish for each rep with a minute recovery. Felt quite good and this pace allowed me to focus on form rather than all out effort with legs and arms everywhere, but was still challenging.After that, work took over my life again and I managed to slip in one gym session, a walk/jog with the girls from work that have just started the couch to 5km and a short hit out around the streets of Noosa yesterday with Mr lulu.
Today's race went very well and I am pleased to report a 2 minute improvement from the GC 10km. Gun time of 60:44 and net time of 60:38. Considering my PB is 60 mins dead that is not bad considering the ups and downs of the last 18 months. Now if I can just stay uninjured... fingers crossed.
I felt really good throughout the race; probably the best 10km I've ever run and managed a negative split for the first time. I think having the heart rate monitor was a great help as I had a good idea of what my heart rate should be and so I paid attention to that rather than the pace. Consequently, I didn't let it get too high in the first half and so at the turnaround I was in pretty good shape and I tried to run each km slightly quicker in the second half. Splits were: 6.09,6.06,6.09, 6.08, 6.08, 6.06, 6.06, 6.05, 6.02, 5.42 Judging by the last km I could have pushed a bit harder a bit earlier. Having said that I felt like I maintained good form all around and even enjoyed myself for a change, rather than really having to battle out the second half. All in all I had a good time and learned quite a bit from the experience.
Mr lulu didn't have such a great time as his training has been interrupted by two colds and two twisted ankles and he did the half finishing in 86.35, which is not quick for him, but still had in 7th in his age group.
I'm off to Melbourne now so I'll have a day off tomorrow before having a bit of a recovery week and make some plans for the next race.
posted by Lulu @ 7:17 AM
7 Comments:
Great run Lulu! That last km reminds me of Dibaba in the Olympic 5000 metres. Very speedy finish!
That 10k PB is in serious danger. Good luck in keeping the training going - you look to be doing pretty well in that regard.
Nice run Lulu. You sure maintained a consistent pace.
Glad to hear the race went well Lulu. Sorry I wasn't there to cheer!
Sensational result in Noosa Lulu - well done! I won't be able to keep up with you when I get back !
Nice work at Noosa Lulu. I still can't believe we didn't bump into eachother, its not like there were squillions of people around.
Anyway, glad you enjoyed it and that we were able to turn on some lovely weather for you.
Gotta love the negative split lulu - keep up the good work mate as that sub 60 is coming up.
Very good job with an impressive negative split! Brava.
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