Due to travel, work commitments and head cold my km's were down this week but may have been a blessing in disguise as I in effect had a taper week for this week's 10k race.
Anyway, pb of 38:57 for the 10k race, so very happy as I wasn't sure what to expect.
Summary 50km's Average pace 4:30
Wed pm 10k@4.05 Decided to have a quicker type run as a bit of a trial for the 10k race on Sun, prob somewhere between tempo and race pace. Gave me a fair bit of confidence for Sun race.
pm 2.5k@5.00 cooldown
Thurs am 11k@4.51 Recovery type run
Sat pm 8k@4:50 Easy run to see how I was feeling after a couple of days down with cold.
Sun am 1.5k@5.00 Warmup for race
10k@3:53 Lake Monger Race- felt a bit of a twinge in the hammy early but got into a good rhythm and ran with Craig for the first 5k with a couple a little bit ahead.
Splits on garmin were as follows, I hit the 5k mark at 19.28 and thought a sub 39 was possible.
3.45,3.58,3.56,,3.52,3.58-19.28
Ended up taking off slightly from Craig at this stage and basically ran by myself for the last half of the race, passed a couple of people and got bassed by one guy with about 1km to go. Sprinted the last bit to do a sub 39
3.58,3.52,3.52,3.54,3.45-19.22
Garmin had the 10k-38:50, 10.08k-38.57.
Sun am 7k@4:49 Cooldown of two laps of Lake Monger, 1 with Craig.
Big congrats to Craig for smashing the 40 min barrier.
Looking forward to doing some 10k's in the last half of the year with training to be focused in this area and hopefully lowering the pb time.
Off to Kalgoorlie for a couple of days this week, hopefully will get some reasonable km's in before Perth Half, aim is to do at marathon pace if possible.
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3 comments:
Congrats ! The big mileage certainly works wonder for you. It's amazing that you've improved your 10k time by 1 minute without doing any intervals.
Congratulations ona great! PB!
Obviously what you have done in recent months is starting to show even in a shorter race. Good move to semi-timetrial on the Wednesday.
I think with intervals even more improvement could come.
I think if you can stay relatively injury free a sub 38 A-grade run, is easily possible this year based on what you are doing. Looks like you and Epi are pushing each other well.
Way to go!
I would have been at Lake Monger but didn't think it was worth it with me being still sick, and trying to recover from a tough week...I do plan to be there for the Perth Marathon, its a major goal race for me for sure for this year.
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