Corporate Cup 2009 – Run 4 – 7.0km

Race Corporate Cup (Torrens) 5-08-2009

I only scored  31 (out of 40) points for last runs improvement, so this week I set Gary to 36 minute pace (1 minute improvement) and set off to keep him in sight. There was no marathon the Sunday before this time, but I did go for my first bike ride in…well more than 5 years…on Sunday and found quite a few muscles in my legs that apparently aren’t used to run with.

Apart from this general soreness, which I tried to six with an active recovery 10k session yesterday morning, I put in a faster than normal first kilometer warm-up as I new I was getting close to my pace limit on this run. Surprisingly when that first kilometer was over and I glanced down at Gary, I was 30m ahead of him.

The weather was surprisingly warm for 7am in the morning at this time of year (20°C I’d hazard a guess) and I set the cruise control over the ups and downs around Frome Rd. My cruise was a little too slow this time and Gary had caught up by the turn around, but with a little boost off the turn around and again belting down under Frome Road, I was back out to a 40m lead.

I had to concentrate to stay on pace for the remainder of the run with a few rises and sharp turns and it felt like I was running at about 85-90% capacity, but I made it. Official time 35min58secs.

The next run is the Wednesday after Yurrebilla Trail 56km Ultra, so I think I might use that as a recovery run, however Run 6 I will be going for 100% effort. Will that equate to a sub 35minute time? Only time will tell, but I think I may need more than Gary to hold the right pace…I will need a real pacer.

Race Corporate Cup (Torrens) 16-09-2009, Pace

Race

1

2

3

4

5

6

7

2006 Time

24:36

24:30

23:01

DNS

25:43

22:30

22:29

Pace

5:41

5:40

5:19

5:52

5:10

5:10

2007 Time

22:46

21:43

20:50

20:30

21:59

DNS

22:53

Pace

5:17

5:03

4:51

4:46

5:07

5:19

2008 Time

24:18

22:56

22:30

22:59

DNS

22:51

24:39

Pace

5:23

5:06

5:00

5:07

5:05

5:59
2009 Time

38:15

37:49

37:00 35:58      

Pace

5:28

5:21

5:17 5:08      
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1 Comment

Filed under Race Report

One response to “Corporate Cup 2009 – Run 4 – 7.0km

  1. That’s trending in the right direction. Have fun at Yurrebilla.

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