h2g2 The Hitchhiker's Guide to the Galaxy: Earth Edition

Looking back at the split times recorded for each mile of the cross-country five-mile race that I completed last Sunday, they don’t show a very encouraging picture. The Garmin watch recorded the time taken for each individual mile. The figures were slow, very slow, slow again, out of the park slow, and erm… slow. They were: 1. 8:38. 2. 9:38. 3. 8:42. 4. 10:53. 5. 8:54

Basically it shows a fairly even, but slow pace except for miles 2 & 4. The increase in time taken to complete those miles was due squarely to the hill contained therein. The longer time of mile 4 shows that the previous miles had taken it’s toll on my legs. The times for the other miles are not very good either and probably reflect the muddy and slippery conditions throughout the course. But I thought I’d have done better.

I’ve been concentrating on speed work sessions lately and trying to work up a faster cadence and maintaining the pace towards the end of the 5k. With that in mind I’ve been putting the effort into my loop around the local recreation ground, panting my way around the half-mile loop and recovering with the advice of a heart rate monitor when it shows a rate below 100. All this apparently hasn’t done anything for the hills.

Yesterday I tried a different tack. Mile times don’t necessarily measure the fitness level you’re at but I’ve never really determined just how fast I can cover a mile. After all, it’s not much use working towards a goal time for the 5k if your little legs physically can’t make the speed. With that in mind I’ve measured off a full mile around the perimeter track of Bushy Park with quarter miles marked off. After a prolonged warm up and stretching and a sustained jog through most of a mile, I tried a time trial. Using the watch’s timer function set to four splits that I’d need to do to reach the target I set off along the measured mile.

I hit the first quarter about 10 seconds ahead of target. The same for quarters two and three. Slowed slightly in the last quarter but went through the mile mark in just over 7 minutes. That’s well ahead of the target time. After a nine minute recovery I repeated the exercise in the reverse direction. Although it was a bit slower I was still well within the target time which shows that I’ve got the speed but not the stamina to keep it going for the full 5k.
All I have to do now is to be able to string three and a bit miles of the same effort together without stops and I’ve cracked it.

Wow - great to read about how the technology is assisting you to be your own personal trainer Hills are a challenge indeed - I especially enjoy going downhill because I have the advantage in my wheelchair, but even a small uphill slope needs extra energy to tackle...

I much prefer going downhill too.