Dunsaughlin 10k 2017

Well I was starting to think I would never write the following words again, I got a new PB.
37:07 for 10k, and I was delighted.

Tuesday's workout was the final barometer of what the pace might be. One mile warmup, and then into a 5 mile tempo. As always, I set the watch at 6:20, but ran a hard pace which felt uncomfortable but doable. 6:14, 6:16, 6:10, 6:15, 6:17. Two easy miles to home. So it was looking like a 6:15 pace was the average, but I normally run a bit faster in an actual race, so I was still a bit undecided.

Wednesday 8 miles at an easy pace, 7:48. I didn't even look at the watch for the run, just ran to a nice easy feel.

Thursday is normally sped day, but I intended to do a small taper for Saturday's race, so I did a shortened version. 2 miles warmup to the track, and then 4x800. I set the watch for a 5:50 pace, which for the 800's should have been easy enough, but I ended up running a bit faster, 5:45, 5:42 per mile. Two easy miles for home was 6 miles only in total.

I had intended to do an easy 4 miles Friday, but didn't bother, just taking the day off.

Saturday evening was the race. A bit of a warmup, and I was really worried as the legs felt very heavy. I set the watch to 6:05, hoping that if I could maintain that pace, I would maybe beat my previous PB of 37:58. A really class field of athletes, and I was running this one for a time only.
At the off, I need not have worried about the heavy legs, they disappeared with the adrenaline rush.
5:50 first mile, not to worry, I always go out too hard, take it back on the next one. 5:55 mile two, better, but still fast, okay, I have banked some time, the danger is blowing up later, stop messing and slow it back. 6:01 mile 3, closer to the pace, still feeling pretty good, starting to pass one or two runners. 5:56 mile 4, only two miles left, and the effort was definitely harder, but my legs felt really strong. 6:07 mile 5, the hilliest section, working hard with the breathing, but still strong on the legs, passing quite a few runners on this mile. 5:54 mile 6, on the home stretch, leave nothing behind! Legs still strong, fitness suffering now, breathing hard, holding on for the last push. 1:25 for last .24, to the line, can't see a time, not above the gantry, it's to the side and someone is blocking it. No sprint from me, not unusual, just over the line. Delighted with the time, 3 slices of cake at the post race event.

Today was a planned 16 miles. As I had to go to work in the afternoon, I had to get out in the morning, which was just 12 hours after the race. The normal planned pace is 7:20, but I decided to run to feel, and not worry about the pace as the legs were bound to be tired. At 8 miles I was only 17 seconds off a 7:20 pace, so I decided to see if I could run a negative split, which I did, finishing with a 7:18 average for the 16 miles, and I was almost as happy with that run as I was for the PB.

SO only 45 miles for the week, but I think they were all quality sessions. Very happy with the new PB, although I would have been happier at 8 seconds faster!
Back to some higher mileage again next week.