Tuesday, October 7, 2008

7/oct - another great group run

Today is public holiday in HK (festival of ?? according the lunar calendar)
So I sent out another invitation for a group run and the response was overwhelming !! Even more fast runners than last time... Basically 80% of those in HK who can run below 2h45' for a marathon show up !!
Weather was great too: overnight the northern monsoon cooled down the temperature to 22C overnight.
It was all set for a perfect workout !!
Good warm-up alone, met the others and we had for the planned workout:
- 4x4km @ HM effort, with 1km easy run in between.
Being more or less everybody at the same level, we set the reference pace of 3'30"/km. My personal agenda was to maybe increase the pace gradually if the HR would have not entered in my target zone of 177+/-3.
What can I say ?
- after months at 30C, at 22C it was a joy
- a paceline of 10 runners going at 3'30" is a show in itself and it was mentally very easy to keep the pace in a group rather than alone.
So it was the "easiest" workout of the year to complete...
Here the numbers:
-30km in 2h10'
-Intervals (time/pace/HRaverage/HRmax/feeling):
1 13'50" / 3'28" / 162 / 171 / felt easy but it was the first...
2 13'40" / 3'25" / 167 / 175 / also easy (tailwind), but start the real effort
3 13'45' / 3'26" / 169 / 181 / stride a bit altered, felt like working at the right intensity
4 13'13" / 3'18" / 174 / 186 / we raced it... But I felt good, good sprint

Overall: with lower temperature, running is a different thing.. Felt really well and in control at 3'25" pace. Very positive. Maybe we could have pushed a bit more during the recovery to make it tougher and closer to a full HM effort.
Everyone was enthousiastic at the end about the great workout and the effectiveness of training in such a group. To be repeated

1 comment:

Mike said...

I don't think the benefits of training with people of the same level for these types of workouts can be overstated. Whenever I'm able to corral a large group to share a long run with it always goes by faster and I almost always feel better than I would doing it alone.

I know from experience it takes some effort to get people together, but it really seems worth it. Glad to hear your weather eased for the run too.