The 2nd Powerade Duathlon is only weeks away and I need to put in some good run training. My first attack at the race left me breathless because I ran myself out in the first run. After learning from it and trying to figure out what went wrong, I have been vigilantly trying to improve my running endurance.

I did a tempo 6k last night and it looks like it needs more work. I wanted to see if I can run a 5:20 pace for the whole 6 kilometers. I started off really well but I slowly started to fade in the last two kilometers.

As you can see from the splits, I was no where near my target of a 5:20 pace. I need to improve this time. My last attack at this distance, I was able to finish the 6 kilometers in 31:51 minutes but that run left me gasping for air when I hopped on my bike. If I could run a little bit slower and maybe able to finish with my lungs intact, it would be a big success.

Last night’s run felt good and easy. After the 6 kilometers, I felt OK and I felt like my lungs weren’t about to explode. I think I can still push for a 30 minute 6k but at my fitness level right now, I don’t think my lungs will still be intact. I guess with little more training, I can push a 30 minute 6k with my lungs still alive. I guess with more tempos, I can finally push it to a more decent time.

If I can somehow manage a fast and easy 6k, might be able to get my sweet revenge at the 2nd Powerade Duathlon. My target right now is to not burn myself out in the first run part and I think my training is pulling off. I rested a little bit after the tempo last night and right after, I proceeded to run another 3 kilometers. The next 3 kilometers felt really easy. I felt fresh and I wasn’t panting like a diesel engine in the morning.

It was an easy sub6 minute per kilometer run and it felt good and easy. If I can feel the exact same way on the bike after the hard 6k run, I will be extremely happy. I need to see if I can manage to feel the same way on my bike. I need to do a brick this weekend.