Today I ran my first standalone 10k since 2007 (when I ran what's still my disappointing 10k PB of 47:54 to finally break 48:00 ).
Exceeds expectations: anything sub 48Outstanding: anything between 48 and about 49:30
Acceptable: anything sub 52Poor: 53ish
Dreadful: 54-55ishTroll: over 55
I warmed up for about 90 seconds (lame), with a few pick-ups. I found that my "fastish" pace in warm up tended to be in the mid-high 4:00s (4:37-4:40 ish), which I thought was a good sign. But my legs were feeling stiff even from the start- I definitely should be doing more stretching, as this past week hasn't exactly been a tough one, and I probably should have warmed up better too.
Luckily, it didn't take too long to get through, and within a minute or so the field had spread out pretty well. I looked down at my garmin (which was set to show lap pace, time and distance, and to autolap every 1k) and it said 4:14. Oops!
Although I've done a few half marathons recently, most of my racing has been in tris or dus and it was strange starting running on fresh-ish legs. I checked my pace so it slowed to about 4:37, but it kept sneaking down again, and I finished the first k in around 4:35 thinking either I'm going to crush my PB, or I'm going to blow up spectacularly. I hoped for the former, but suspected the latter was more likely.
I kept a more sensible pace for the next couple of ks. They were a little hillier- with about 4 wee bridge climbs over ks 1-5, and a bit off offroad grass running. Nothing to complain about, but it does slow you down maybe 5-10s a k, I think. I certainly noticed that, although my pace stayed safely in the high 4:40s/low 4:50s on the road, it crept up towards the 5:00s on the grass and gravel.
I hit 5k in about 24:20, and knew a PB was out of the question. I wasn't supposed to be looking at my HR, but I caught a glimpse as I whizzed past it to check time and average overall pace at 5k, and it was in the mid 180s. I was definitely starting to feel it, but knowing I only had lap markers 6, 7 and 8 to go before I got to drop the hammer for the last km kept me moving along- and so did my ongoing race with baby blue girl!
I finally passed her for real around the 9km marker. I knew the last k would not be over quickly, but was pretty confident I could pick up the pace a bit. I remember looking at my watch 30s or so after the autolap changed over and realising that I only had an 800 left. I remembered all of those fast 800s I did, back when I was a runner, and tried to knuckle down.
In the end, I crossed the finish line at somewhere around 49:40 on the clock. I probably crossed the mats 10-15 seconds after the gun, so I guess my net time might just slip into the 49:20s, which would be nice. My garmin time is 49:08. That's wrong (I started it a little after the start mats because the damn thing switched off JUST as the gun went off), but if I extrapolate it, I end up with 49:26 or so, so I guess 10-15s off is about right. I suppose that instead of trying to conjure up an answer, I can just wait and see what the official time is!
Splits, for Paul:
|AHR 178||0 X||1.00||@ 00:04:37|
|183||0 X||1.00||@ 00:04:48|
|182||0 X||1.00||@ 00:04:54|
|184||0 X||1.00||@ 00:04:55|
|185||0 X||1.00||@ 00:05:04|
|184||0 X||1.00||@ 00:05:06|
|184||0 X||1.00||@ 00:05:11|
|185||0 X||1.00||@ 00:04:58|
|186||0 X||1.00||@ 00:05:07|
|188||0 X||0.93||@ 00:04:25|
*of course, it'd be a whole different kettle of fish if I were actually WINNING the 10k and some slow-ass half walkers were in my way. Then there'd be swearing.