Run > Race

Week 21 - Run 4 of 5 - Missed One

In between a haircut, gardening, housework and Cinema I mucked up my timings and missed my run yesterday. Was disappointed, but the only way to get over it was with a PB at today's 10 miler, and I did it!

Had a really good race at the Test Track 10, near my birthday, local, fast and the weather was great. Will definitely be looking to make this a regular on my calendar. I finished in an official time of 1:10:36 and 35th out of 278.

Went out hard, was right in the front group, maybe 10th, the split for the first 500metres telling me it was sub 4minute km, think I better calm down a little. I drifted back as the quicks went after it, I was still running much faster than my target pace of 4:30-4:40 but felt good and wanted to put a little time in the bank.

1) 4:08
2) 4:12
3) 4:19
4) 4:15
5) 4:18
6) 4:15

93 seconds up on 4:30 pace.

7) 4:32
8) 4:36
9) 4:25
10) 4:29
11) 4:31
12) 4:33
13) 4:31
14) 4:34

11 seconds down on 4:30 pace

15) 4:41 (11 seconds down)
16) 4:11 (19 seconds up)

As those splits show after my excited first 6km's I settled into working hard and trying to hold that 4:30 pace, as I ran past the finish with a mile to go I felt a stitch coming on, but thankfully it settled quickly and the damage was only a 4:41. I found my strength again for the finishing straight, and had a good sprint with a couple of guys around me. I wasn't fighting for position, purely to ensure a PB.

I managed to achieve that and the official time has me 1:29 ahead of my time set way back in 2010 when I did the Great South Run. Conditions were perfect today and bar the occasional decent incline this was a pretty flat course, some breeze but nothing too drastic.

This was definitely more my style, a proper test of what I was capable of without conditions impeding me. I dug deep and held my form and got my first PB of 2017, a lovely reward for my hard work, but hopefully just the start of something special.

Split Summary
===
1) 0.62m - 4:08(6:38/m) 159/169bpm 44cal 9.04/10.71mph
2) 0.62m - 4:12(6:45/m) 170/174bpm 54cal 8.89/10.18mph
3) 0.62m - 4:19(6:57/m) 171/177bpm 56cal 8.64/9.94mph
4) 0.62m - 4:15(6:51/m) 174/177bpm 56cal 8.76/9.99mph
5) 0.62m - 4:18(6:56/m) 174/177bpm 57cal 8.66/10.29mph
6) 0.62m - 4:15(6:51/m) 176/179bpm 57cal 8.77/10.1mph
7) 0.62m - 4:32(7:17/m) 173/181bpm 60cal 8.23/10.15mph
8) 0.62m - 4:36(7:25/m) 173/183bpm 60cal 8.1/9.57mph
9) 0.62m - 4:25(7:07/m) 174/179bpm 58cal 8.43/9.59mph
10) 0.62m - 4:29(7:13/m) 176/181bpm 60cal 8.31/8.94mph
11) 0.62m - 4:31(7:16/m) 176/179bpm 61cal 8.25/8.84mph
12) 0.62m - 4:33(7:20/m) 176/180bpm 61cal 8.19/9.33mph
13) 0.62m - 4:31(7:17/m) 178/183bpm 62cal 8.24/9.54mph
14) 0.62m - 4:34(7:21/m) 179/183bpm 42cal 8.17/9.3mph
15) 0.62m - 4:41(7:31/m) 194/205bpm 31cal 7.97/9.2mph
16) 0.62m - 4:11(6:44/m) 198/205bpm 27cal 8.9/11.4mph
17) 0.03m - 8(5:18/m) 193/194bpm 11.31/11.52mph