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2012 4 Races for 4 PBs
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be confident & trust your training - its superb to date.
Really looking forward to how you get on.
Plenty of time left.
I'm guilty of this myself, but apart from some of the elites (TRR etc) on here, I've yet to see someone 'pick it up over the last 6/8 miles'.
My advice is to pick a pace you can do over the full distance and stick to it. Use recent races as a barometer to gauge what that pace is.
With a taper etc I reckon 7:39 is sandbagging
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10K Time Trial
Half of me was looking forward to this one, the other half was dreading it.
The last time I ran a fast 10K was last December's Aware 10K. I wasn't sure how the legs would respond. I was setting myself a goal of sub 41:00, considering that my 10K race PB is 40:16 I was aware that this might be asking too much too soon. Only one way to find out.
I'd been listening to Marathon Talk's Chris Thompson interview (episode 31) earlier this week, he was saying how when running a 10K he reminds himself how little 30mins of pain is in the context of a 24 hour day - just an episode of 'Neighbours', it passes in no time. He would anticipate how good he would feel for the rest of the day if he really embraced the last 10mins of pain in a 10K. I was reminding myself of this as I strolled over to the park.
It had been raining most of the night and early morning. I headed out at around 10:15 and the rain was just stopping. It felt fresh - conditions were near on perfect, just a little breeze coming from the North. I'd been out Friday night, had just the one drink - but it was a 0.75L bottle of some amber beer, 9%, really gorgeous. I hoped it wouldn't have any negative effects on this run.
I do one lap of the park as a warm-up. I do feel some starting line excitement when I finish the warm-up so I'm happy enough that even though this is just a time-trial I am getting some sort of race-day atmosphere.
01K-05K
I reset the Garmin and hit start. Aim is to try hold 4:05 min/km [6:34 min/mile] pace. I'm immediately running too fast in the low to mid 3:50s, though I'm happy that it doesn't feel too fast. I start to slowly drop the pace. The first part of the loop is ever so slightly downhill and I have the light breeze at my back so I'm happy enough to bank some seconds. I feel good and the first kilometre logs at 3:59 [6:25]. I decide to note splits as I go, so after 1K I'm 6 seconds up.
The first half of the second K continues along this slightest of downhills, then there's an almost 180 degree turn to start heading back up north. Now there's the slightest of inclines to manage and the breeze is in my face. I'm still feeling good and I'm still tentatively dropping the pace. K2 logs at 4:02 [6:29]. So that's 9 seconds up.
The third kilometre is all on the steady incline and all into the breeze. And I'm for the first time starting to feel the effort. I probably over-compensated for the incline and breeze and may have pushed too hard on this stretch. The overall average pace is flitting between 4:00 [6:26] and 4:01 [6:28] so I know I'm well on track but I worry that if I start slowing I might not stop slowing. K3 is a faster than expected 3:59 [6:25] and now I'm 15 seconds up.
Turn right at the end of the 'climb' and here I have a little bit of grass running. Surface is wet and a bit muddy but it's a nice respite from the path. I turn south again completing the first lap of the park. I carry most of the effort of K3 into K4 and now with the wind and slope again in my favour I end up logging my fastest K of the day at 3:52 [6:13]. So suddenly I'm 28 seconds up. Am I going too fast? Am I going to die a death in the second half? Decide not to worry about it while I'm on this easier stretch and I don't apply brakes with any real conviction. K5 logs at 4:00 [6:26], 33 seconds up.
So that's 5K in 19:53. If I don't slow down I'll be recording a sub 40.
06K-10K
On cue, I can feel myself slowing on the 6th K. I'm heading north again. I'm maintaining the effort but my stride is starting to feel heavy and I don't feel as quick anymore. The average pace is still in my favour and I do apply the brakes just a little knowing that I can afford to. I tell myself not to look at the Garmin until I reach the right-turn at the end of this hard stretch. Lungs are working. I'm still in control, but now 4K to go seems like a long way. K6 is the slowest so far at 4:07 [6:38], 31 seconds up.
The northbound section continues. I end up checking average pace anyway, shows either 4:01 [6:28] or 4:02 [6:29]. So despite struggling I'm content that I'm still well on target. If I can just keep this going until I complete the second lap and get back onto the easier stretch. Through the grass again and log K7 at 4:10 [6:42], 26 seconds up.
I finish my second lap. I know the third won't be a complete lap so I remind myself that I'm nearly there. K8 is almost entirely on the easier stretch and this allows my lungs recover a little. I'm reluctant to look at the Garmin for fear that I've run another K slower than 4:05. I needn't have worried, K8 is completed in 3:56 [6:20]. I'm 35 seconds up with 'just' 2K to go. I can afford to lose quite a few seconds and still come home on target.
Countdown time in my head now. Less than 2K to go. Onto the northerly stretch again. Less than a mile to go. Lungs are working, legs are tired and feel heavier than I'd like, but they're still getting the job done. K9 is a 4:04 [6:33] and I'm 36 seconds up. I'm confident now that barring disaster I've the sub 41 in the bag.
Just 800ms to go. I decide not to try up the pace just yet. I'm glancing more and more at the Garmin. This is hard work. Only 400ms to go, I still don't push. C'mon. Only when I have 200ms to go do I start to up the pace. The last 100ms are run at a fast stride pace, more than at an all out sprint. The watch beeps and I hit stop. The last K is a disappointing 4:10 [6:42]. 31 seconds up.
Final time is 40:22 covering 10.01K.
Overall I'm happy.
I'm happy because:- I got the sub 41 I was aiming for
- I ran my fastest ever non-race 10K
- I'm only 6 seconds off my 10K race PB
- legs felt good (if tired) all way round
I'm not so happy because:- I didn't push enough over the last 800ms
- I've felt more wrecked at the end of 10Ks
- I recorded a significant positive split, 19:53 versus 20:28
If this had been a race and if someone was breathing down my shoulder and there was a finishing chute up front then I know I would have pushed harder over the final K. I reckon if today was a race instead of a time-trial I probably would have PB'd. I'm disappointed about how I finished but I'm really very happy to have got the time I got while feeling I could have gone faster.
I honestly wasn't convinced I had a sub 41:00 in me, so I'm delighted to know I have. I'm delighted to know that despite the marathon specific training of the last months, I still have my 10K race pace from the end of last year. Although admittedly this course had a kinder profile than any of the 10K races I've run (with the exception of the farcical Run in the Dark, let-it-go, let-it-go).
I've two more 10K time-trials over the next 4 weeks, so I'll be aiming to shave more time off this.
All in all a very good day's running.
Warm-up 3.60K @ 5:38 [2.24M @ 9:04]
KM01 3:59 [6:25]
KM02 4:02 [6:30]
KM03 3:59 [6:25]
KM04 3:52 [6:13]
KM05 4:00 [6:26]
KM06 4:07 [6:37]
KM07 4:10 [6:43]
KM08 3:56 [6:20]
KM09 4:04 [6:32]
KM10 4:10 [6:43]
Total 10.01K @ 4:02 [6.22M @ 6:30]
http://connect.garmin.com/activity/482979870
Cool-down 1.65K @ 5:33 [1.02M @ 8:56]
P&D55 Week 12 Session Targets|Actual Distance|Actual Pace
VO2 Max 13K with 5x600m @ 3:45 to 3:50 | 13.03K [8.09M] | 5:19 [8:34] average interval 3:45 [6:02]
MLR 12M | 12.03 | 8:34
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | 8.03K [4.99M] | 5:33 [8:56] average stride 3:19 [5:20]
Time Trial 10K targeting < 41:00 | 10.01K | in 40:22, average pace 4:02 min/km [6:30 min/mile]
LSR 17M @ 8:30 TO 8:45 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
57 / 57 / 00 / 00 / 29 | 34.59 / 133.41 / 565.85
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