New pb, again!

So, another 10k pb today. Annagassan was the venue for a lovely coastal run, with good sunshine and a fresh breeze. I met up with a few other club members before the start and there was some good humoured banter. I had pulled a muscle at work yesterday in my shoulder doing nothing in particular, but the first few minutes of the warmup were very painful and I wasn't sure if I would run the race at all. It seemed to improve as the warmup went on , so I figured I would give it a go, easy pace if need be. Coach Gary O'Hanlon was there, so that was a win out of the question,lol!

At the off I found myself with Gary and the leading 5 or 6 for the first half mile, so I knew I was definately going too fast and slowed up a bit. The first mile was a 5.45, and felt good at that stage, but it was a long way to go. At about 3k there was quite a steep hill, which really hurt, and the second mile was 6.08 followed by 6.17 for the hill, then back to 6.08 again, which is the pace I was aiming for, around 6.10. As we came out along the coast road, there was quite a stiff breeze blowing and it slowed me down quite a bit to 6.36, then 6.37. As we came out of the breeze I picked back up sprint to the finish. I was first home from the club, 14th overall, and a new pb at 39.01.

Training is going well, tomorrow's run will see me at 54 miles for the week, the next race is the frank Duffy 10 mile in Dublin. I am hoping a 6.40 pace for the 10 mile should be realistic, but I have never done that particular distance before. At speedwork training last Tuesday night I broke my mile record at 5.30. The training is paying off, most of my races are new pb' s and I definately think I am improving. As expected, Gary won the race!