I ran 17.5 K after coming home from work.
I ran in my neighborhood.
I left home shortly past 0:07 a.m. and finished at around 1:30 a.m.
It was three days after I had run the same distance.
I was fully recovered from t the fatigue of the previous run,
and was filled with energy.
I set off relaxed, and cruised along the usual circular route
which is exactly 2.5 K.
The first lap was 11:48.
I went on without taking a hydration break.
The second lap was 11:42.
A little faster as I had warmed up in the first lap,
and my whole body was fully in gear.
I took my first hydration break when I reached home
where I kept a stainless bottle of water.
I quickly opened the cap as soon as I grabbed the bottle,
took one gulp and let it down the throat,
and took another, but kept it in the mouth without swallowing it,
and took off because I was afraid having too much water at one time
might upset my system.
The break was 11 seconds.
I swallowed the water in my mouth little by little as I went on.
The 3rd and 4th laps I ran the same route in the opposite direction
for mnemonic purpose.
The 1st and 2nd laps I go counterclockwise,
and the 3rd and 4th clockwise.
Then the next two laps are counterclockwise again.
And the last lap is clockwise.
This way I do not lose count even when I am extremely exhausted.
The 3rd lap was 11:48,
and the 4th lap 11:51.
The lap at 10 K was 47:22.64.
This is not so bad, considering that there was no significant surge in pace
like in a race.
I'm expecting a 10 race in November.
If I maintain my present condition for another two months,
I may be able to score a pretty good time then.
Anyhow, I took another short hydration break after the 4th lap,
which was 13 seconds long.
A hydration break always gives me a temporary relief.
For one, it helps lower my body temperature.
Two, it helps with many of the chemical reactions involved in
sustaining the physical activity.
The 5th lap was slightly better than the immediately previously one: 11:45.
And the 6th lap was 11:51.
I took my 3rd hydration break for the day, which was just 11 seconds,
and quickly took off for the last lap.
I ran the first K at a comfortable pace, trying to save up energy for the last spurt.
I paid special attention to my strides.
I took shorter and quicker strides.
This is a much more economical way of running.
And then when I went past the halfway point,
I put on a spurt and took much faster steps to increase the speed.
And with less than one kilometer left I put on a final spurt
and started taking longer stride.
It takes a toll on your body a lot more than when you take shorter strides.
I could tell that I was running in a state of oxygen debt,
which means I was working my body beyond its usual capacity.
Stress substances started mounting,
which signaled my brains with discomfort in muscles and slight suffocation in lungs.
But this is the decisive moment.
By pushing yourself beyond this discomfort,
you can reach another level.
So give myself one last push I did!
When I pressed the button on my stopwatch,
it said 1:22:24, and that the final lap was 10:59.85.
It was under 11 minutes!!
As soon as I got home, I took a shower, and had a late night meal,
which consisted of mackerel sashimi and marinated octopus.
I had a can of dark beer with the meal.
And later as I wrote this blog, I had a glass of Australian Cabernet Shiraz.
That's life.
The details of the training run is as follows:
1st 2.5 K: 11:48
2nd 2.5 K: 11:42/23:31
Hydration break: 11.00
3rd 2.5 K: 11:48/35.31
4th 2.5 K: 11:51/47:22
Hydration break: 13.17
5th 2.5 K: 11:45/59:21
6th 2.5 K: 11:51/1:11:12
Hydration break: 11.74
7th 2.5 K: 10.59/1:22:24
Below is my running route.
https://www.google.co.jp/maps/dir/%E3%82%AF%E3%83%AC%E3%83%BC%E3%83%AB%E5%BF%97%E6%B4%A5%EF%BC%95,+%E3%80%92285-0845+%E5%8D%83%E8%91%89%E7%9C%8C%E4%BD%90%E5%80%89%E5%B8%82%E8%A5%BF%E5%BF%97%E6%B4%A5%EF%BC%93%E4%B8%81%E7%9B%AE%EF%BC%91%E2%88%92%EF%BC%95/35.7128229,140.1359828/@35.7146256,140.1311934,16z/data=!4m44!4m43!1m40!1m1!1s0x602286f0b75fa7ff:0x7f0d949970ac1d83!2m2!1d140.1362616!2d35.7129815!3m4!1m2!1d140.1386851!2d35.7115148!3s0x602286f6ec80367d:0xdaa60a5fefe8005c!3m4!1m2!1d140.1411161!2d35.7140781!3s0x602286f7c8cc6165:0x7f85cf98a811a366!3m4!1m2!1d140.1404479!2d35.7167854!3s0x602286f83f4dd3cb:0x757a4de5b56dd94e!3m4!1m2!1d140.1381908!2d35.7166234!3s0x602286f9a20ec32f:0xba00edca58c7f274!3m4!1m2!1d140.1343913!2d35.7154219!3s0x602286fa552da313:0x8ee106da4839a863!3m4!1m2!1d140.1320265!2d35.7140597!3s0x602286fad3ea7409:0x6e0a2800a5bd7a15!3m4!1m2!1d140.1340904!2d35.7126911!3s0x602286f07d9f0451:0xe82a064ea8337d1!1m0!3e2
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