Notes
DH asked me yesterday post-run if I was joining their LSD on Sunday. I said, "well, I've already ran 30k on Thursday, so I'm not sure if coach will think it's a good idea." It turns out that he didn't think it would be a problem as long as I ran slow and didn't have any niggles. So I thought, OK why not? Since FR was doing ther Sidney run on Sunday, it was kind of cool to coincide my run with them. I also wanted to see how far I could push my envelope in terms of weekly distance.
We did an out n' back along Anyangchon stream (heading towards Han), so it was flat except for 1 blip of a slope. Beautiful weather with sunny blue sky. The temperature started rising during the second half of the run, but were lucky to have some wind.
I decided not to put any pressure on myself in terms of pace. I've already ran 30k on Thursday, and an undulating run yesterday, so the main goal of this run should be to put some extra miles on my legs and *enjoy* running with the group.
Time flew by during the first 10k. My legs felt surprisingly good. We started out slow as usual, and gradually picked up pace until we reached the turn-around point. Between 14-18k, my energy started to wane a bit, but managed to get into a zone thinking about running along the Goose, Mattick's farm, Lochside trail, etc.
At the half-way mark, there was a big cosmos field and a modern baseball stadium that looked like a silver space ship. Perfect spot for a group pic.
Then it was heading back home, and we were to run at whatever pace we wanted. DH was trying to run at target pace, GW at a comfortably hard pace, and JH at a slow jog.
I started out easy, settled into 5:40ish pace between 22-27k, but wanted some company so decided to run slow for the remainder and waited for JH at the top of the slope. My legs were quite tired by then, and definitely felt like I was running long.
There was a big running club doing their long run along the river, and had a water station set up in the shade. Since JH knew the group (he seems to know everyone...), we stopped briefly and replinished ourselves with cold water and some fluffy rice cakes. It soooo hit the spot!
Legs were getting heavy & tired from running slow, so picked up pace to see how much I had left in my legs. Apparently not much, since after 2k, I thought "OK, this is waaay too hard" and decided to pull back. Since I've already paid my "dues" this week, I didn't think it was worth pushing myself and delay recovery.
The temp was 27C by the time we finished so it was a warm day. I was surprised how everyone else wasn't taking much fuel during the run. I had a couple of candies and a gel (2/3?) at the half-way point.
Had Konggukusu (cold noodles served with soy milk broth) for lunch, plus beer! Today's 35k felt so much easier than the 30k on Thu. thanks to the company. Now that I'm familiar with everyones running gait, form, habits etc, I feel like I've become part of the group.
Rolling run total: 93.8k/last 7 days
breakfast: overnight oats w/figs
fuel: gel, candy
post-run: cold noodles, had a craving for sour/salty and had 6 or 7 pickles at home...
adidas KH tank+MH shorts
Lost a lot of fluid during the run. Weighed 1kg+ lighter after my run AND lunch.