Average Pace: 5:20 min/km

15.12.2013 10.05 km

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Distance Duration Avg. Pace Avg. Speed
10.05 km 0:53:57 h:m:s 5:22 min/km 11.18 km/h
Fallen tree across the road after a storm.

Roads where frozen enough not to be muddy and only car tire tracks were slippery. All in all it was quite nice running condition – best for a while, actually.

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29.7.2013 35.08 km

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Distance Duration Avg. Pace Avg. Speed
35.08 km 3:08:11 h:m:s 5:22 min/km 11.18 km/h

This is interesting. Before the run I felt a bit hungry and tired, but after the start I felt quite good after all. And I thought that I haven’t run a really long run for a while, so I thought that I would now run one. I had only a small bottle of water with me, so I thought that I really have to concentrate to run efficiently, and so I did. The whole run I focused my mind to five things:

  1. To focus my gaze ahead.
  2. To keep my shoulders down and relaxed.
  3. This was the key thing: to work with the hip to ease the work of my legs.
  4. To relax leg muscles on every step just before a next strike. This was possible because working with hip.
  5. To strike the ground from heel to toe.

All I can say is that focusing on these five things enabled me to run an easy 35 kilometers and really enjoy the run!

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21.10.2011 21.14 km

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Distance Duration Avg. Pace Avg. Speed
21.14 km 1:52:54 h:m:s 5:20 min/km 11.23 km/h

Woohoo! I’ve now been doing four 21 kilometer runs in two weeks. Have I learn anything? Sure I have.

Disclaimer: Following patterns occur to me, but reactions may vary.

For 21 kilometers there are two outcomes, well, either a great run or indifferent run, and after the first five kilometers I now which one it’s going to be. If I feel like running “above” my fitness condition, then I know I got it.

For me it’s important to start with easy pace and really not to try too hard. If I’ll start with too fast pace, I eventually run only slightly faster, but I will miss the fun of running.

Anyway, if after five kilometers I know I’m going to hit the great run, next level is after ten to twelve kilometers. Running starts to feel lighter and the same time speed will start to increase a bit.

Fifteen kilometers and beyond is ecstasy! Really.

After indifferent run feeling is tired, but after a great run feeling is great and refreshed. That’s the fun of running.

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14.10.2011 21.13 km

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Distance Duration Avg. Pace Avg. Speed
21.13 km 1:53:37 h:m:s 5:23 min/km 11.16 km/h

Now I got it! I finally got it: start easy and the speed will be so much better after warming up. I started really easy and I maintained the pleasant speed all the way, and behold, 3 minutes faster than last time!

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