Male, 27, 162 lbs, father to two, grad student
sub 40 10k on 12/1
sub 4:55/5:15 1500/mile on 12/8
Monday: 4 miles @ 9:57 average. Didn’t feel great, but trying to get back into the swing of things.
Tuesday: 6 miles @ 9:50 pace
Wednesday: 3 x 1 @ 7:30 w/ 1 minute rest. Since I missed a full week two weeks ago from illness and then ran minimally last week due to travel, my daughter getting incredibly sick (Urgent Care and ER visit due to 105 temp), I downgraded my tempo pace. The first two miles weren’t bad, but the last one felt damn hard. With warm up and cool down, 7 for the day.
Thursday: 6 miles @ 10 minute pace. I was tired from yesterday but wanted to get the miles in.
Saturday: Goal 10k – 46:10 (PR). Massively disappointed in the time. Before the setbacks, I was probably in 42 low to 43 mid shape based on my workouts. While it is a PR by 24 seconds, I’ve only dropped 32 seconds since April.
Race report: My goal was 4:27/k. I started the race off on the wrong foot with my warm up taking a bit longer than I expected and was at the back of the field. I’m not a speed demon, but I’m not a back of the pack dude so I spent the first half k working my way around people. Then, at approximately 500m was the main hill which turned out to be a 5% grade (~500m with 84 feet of gain). The hill was a hell of a lot bigger than I thought. First k – 5:05, slow from the hill and running around people. The next k was coming downhill with a slight uphill at the end for 4:40.6. I didn’t take as much advantage of the downhill as I should have. Just after 2k, there was a short uphill switchback section that led into a straight, flat section of the course. 3k – 4:30; 14:15.7 total. At this point I started to worry since I was 35 seconds off pace. Next two k had a slight downhill for 4:30.5 and 4:28.2 – 23:14.4 at 5k. Just under 45 seconds off where I wanted to be since I thought I’d run 4:30/k in the first half and then 4:20 – 4:25k in the second half.
Repeat of the course for the following splits 4:54.1, 4:54.5, 4:25.3, 4:34.4, and 4:07.8, 22:56 for the second half. I knew by 8k I wasn’t going to get 44:30 and then by 9k that it was completely salvage mode. If I had lined up closer to the front, I may have gotten under 46, but hindsight is always 20/20. Extremely disappointed. But I’ve come a long way since January and my 57:51. I’m still about 30 pounds overweight, have only averaged about 21 miles a week according to Garmin, and have been running less than a year. Sub 40 was probably too aggressive in retrospect, but I’ll gun for it next year.
Sunday: 8 miles @ 10
Good week mileage wise as I’m building to 50 and training towards my next goal 10k in late April. But disappointing race wise. According to Daniels’ calculator, I’m in 6:33 mile shape. But since I’m a bit on the speedier side, I’m hoping for sub 6:15. It’s disappointing for things to completely fall off the wagon right at the end. But I’m trying to keep positive. Also, sorry for the novella of a post!