2nd in Peninsula 5k race

Week of Milestones this week as I passed the 3000km for the year and managed a 2nd place and pb in todays race in a small field and got my first medal with WAMC.

Week in Summary 71k@4:33

Mon 1 hour run-13k@4:36
Tues Intervals 2k warmup@4:54 cooldown 2.5k@5:08.

Intervals 4.6k in 14m24s comprising of 200m,300m and 400m with 30 sec breaks between the 200 and 300 and 300 and 400m, 75 sec break after 400m. Certainly put in harder in this session than previous weeks, happy with consistency

202m 0:39
311m 0:58
419m 1:17
200m 0:38
307m 0:57
407m 1:17
205m 0:38
310m 0:58
409m 1:18
207m 0:39
309m 0:57
404m 1:17
207m 0:37
307m 0:58
400m 1:16

Wed 40 min recovery incl hills 8.06k@4:57
Thurs 10.4k@4:36
Fri 10k@4:39 hills

Sun 2k@4:53 warmup for race, 5k@4:48 cooldown. 40 min recovery run 8.53k@4:41

Race report: Warmup just completed and voice came over loudspeaker advising 90 sec to start. Felt a bit funny in warmup and had been a bit off colour since Fri night so was unsure of what to expect, but still had grand plans of 18:20.

Anyway started off in a small field and got off to a good start with only a few in front, wasn't sure as to which runners were going to do the 5 and 10k options so just watched to see what eventuated. At the 2.5k turnaround was suprised to see I was in 2nd place, 3rd was on my tail and from there my race plans changed from going all out to protecting 2nd which I ended up comfortably doing and didn't even do a trademark sprint near the end. Was waiting for a surge from 3rd but it never eventuated, 1st came in 17:42, myself 18:43 and 3rd 18:57 .

Splits are as follows

1k:3:38
2k:3:48
3k:3:48
4k:3:48
5k:3:41

18:43

So I did a pb but was a bit disapponted with my time and effort due to being a bit defensive and protecting my overall place, needed someone to push me a bit harder. Just shows how important being mentally switched on is, felt as though I could have run at that pace for quite a bit further, which is promising.

Also toying with getting some racing flats for the shorter distances to see whether I can get a bit of improvement there as well.

Anyway have a lot of thinking to do re races over coming weeks and months.
Races considering before End of Year

30 Nov Deepwater 7.5k
14 Dec City Beach 4 or 8k run
16 Dec 3000m time trial with Intervals Group at Perry Lakes, would be a great one to do before track gets dug up. Quite excited about this one.

Anyway onwards and upwards, next week 90+k week planned.