Issue 21

Running news gathered along the neighborhood roads

Juro Tongsin

Not for sale
First marathon D-19First-ever 30.06 kmNearly four hours on my feet

Today's front page

My First
30 km

Today's LSD session was genuinely hard: 30.06 km in 3:56:11. I reached both 30 km and nearly four hours on my feet. I ran slowly and walked along the way. Today, for the first time, I covered 30 km.

A dreamlike painting of a runner in a lilac cap, magenta shirt and grey hydration vest amid tilted houses, winding paths and vividly colored trees
A first 30 km, reimagined · AI artwork based on the supplied photo
Total distance
30.06km
Activity time
3:56:11
Overall pace · calculated
7'51"/km
Later HR target · below
150bpm
Training deskSlowly, but for a long time

I had planned either a 30 km run or a session of three and a half to four hours, regardless of distance. Today I happened to get both: 30.06 km in 3:56:11. This was not a fast run. It was a very slow, long one.

I wanted to keep my heart rate at 140 or below. Early on it stayed in the 130s, but that became harder later, perhaps as the temperature rose around noon. I settled on staying in the 140s without going over 150. At the turnaround I ate a banana and set off again straight away, picking up the pace to around seven minutes per kilometre on the way back.

Around 22 km it became really hard. I walked about 800 metres along the way, then started running again. At the end I walked another 700 metres to cool down. Those walks are included in today's total. Between slow running and some walking, I spent nearly four hours on the path.

Milestone deskAt 28 km, stopping felt a little too soon
First 30 km

30.06 km · 3:56:11

I had thought of finishing by time rather than insisting on 30 km. But once I reached 28 km, those last two kilometres felt too close to leave behind. So I kept going and filled the distance. It was really hard, but this was my first 30 km session.

Kit and fuelToday's companions

Saucony Endorphin Pro 5 shoes, a Rab 12 L vest, Nike 5-inch 2-in-1 shorts and a lululemon top. Fuel: one banana, two energy gels, a 500 mL bottle of water and a 500 mL bottle of electrolyte water. At the turnaround, I ate the banana and set off again.

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