Hope you pull up better in the morning
Thanks Richard we still need to catch up
Wow, what a week. Hope the recovery continues. If you feel like some gratuitous advice that come with the benefit of hindsight? [shutting stable door after horse has bolted kind of thing]
A time trial course should be flat, even, with no impediments - no sharp turns, no road crossings no cars. Ideally actually it should be on firm grass - like you might find at Bold Park or UWA Sports behind Challenge Stadium.
Running a time trial the week after a rogaine is not ideal.
Running a time trial the week after injuring a toe in a rogaine is not ideal.
Having run as quick as 4:29 per k in the last hour of a six hour rogaine your sights may be set too low. How about an initial goal of 4:30 per km - 18 minutes for the 4k? That might need specific trainings over some weeks (4 x 1km at that speed with 1-2 minute recovery)
Yeah time trial is probably the wrong term - benchmark course. The course is very flat and I generally run at night so cars aren’t typically an issue.
Agreed with your sentiment re running it hard after the rogaine but I was confident I was going to set a pb and then still have room for improvement post recovery.
Agreed 5min/km does seem low but I can’t remember when I last ran under 5 min/km (maybe 10yrs now since left acl repair) for a full run and this course I have never run under 5min/km on this course as it’s only since I started on garmin and strava (2014 I think) so really wanting that goal and felt it was there yesterday.
Good news is my ankle range of motion has significantly improved today and the swelling has come down a lot. Still sore though. I’m going to only have like 2k steps today really been off my feet all day
But I want to get much lower but there is a lot of work to get there. To be fair I’m almost the lightest I’ve been since being on garmin. Only slightly lighter once. So feeling pretty good so hence my annoyance at the toe and ankle. Really trying to stop myself from going and doing anything silly by training too soon.
Thank you for your advice though if I setup a proper time trial course I will do it at one of those locations
To echo Eoin - time-trialling at night isn't much better than uneven etc
I don't mind the ground being a bit lumpy, but you need daylight to see what's coming! (I used to time-trial regularly around Wembley Golf Course with Tooms etc. There's one driveway in a (nearly) 5km loop, some on path, some on grass, a bit through a 'garden' but the footing is all pretty reasonable. The hill in the 4th km lets you know if you're getting fitter or not...
Oh - and hope you heal up quickly!
Yeah 2 young kids night times really what I’ve got haha.
Yeah I know the loop I have a 5km from my house but won’t progress to that until I’m sub 5 on the 4km