Stoked to get back out on the road and trails after taking a week off from running to nurse a pulled muscle in my back.
Here be stats:
- 6.02 Km: 00:32:42
- Run Pace: 00:05:26 (Min/Km)
- Run Speed: 11.05 Km/hr
This website is really useful if you are into your running/pace statistics.
I also finished reading Richard Askwith’s excellent biography of Emil Zatopek. 🇨🇿 🚂
Couldn’t help but think of this quote on my morning run today…
Pain, he said, is nothing more than a mind-set. So he distracts himself with other thoughts — the joy of running, the finish line ahead. Then the pain fades.
~ Kipchoge, Eliud (2018)
Paraphrased by Scott Cacciola in the New York Times.
Pushing through that pain, I ran my fastest 10K yet – 54m 22s, with an average pace of 5m 25s.
More pleasing than that though was that I finally broke the 5 min/km barrier; running one kilometre in 4m 56s and another in 4m 21s. I was flying! 🚀
My original approach to running music was a heady mix of dance, pop, rap and rock.
However, I have recently found that the tranquil ambient sounds I use for ‘recovery’ runs work just as well for longer high-tempo runs.
The music is less intrusive. It is there and not there; fading into the background – allowing me to listen to my body and focus on my form. It may be simply happenstance but it has coincided with me posting personal best times for 10km over three consecutive weekends; including my fastest individual kilometre yet (5m 6s) this morning.
As such, I began to compile the various albums and tracks I have been running to into a playlist. It is a work in progress, but this mix might work for you too.
On Sunday, I improved further on last week’s run, beating all of my previous personal bests…
I reduced my average pace to 5m 34s per km; clocked in at 55m 53s for 10K, shaving 1m 36s off my previous best time; and I completed my fastest kilometre yet at 5m 11s.
I was flying! 🚀
Achieved three personal bests this morning:
- Matched my pb 6K average pace (5m 44s) over 10K
- Completed 10K in a pb time of 57m 29s
- Clocked my fastest kilometre yet at 5m 15s; 14 seconds faster than my previous pb.
Hat tip to Laraaji for this morning’s playlist.
Started with track two: ‘Introspection’ and finished part way into track five: ‘Essence’.