Wednesday, 7 October 2009

5.44 pace for 5 k seaside tempo run


Brian asked me to help him measure out some distances over 100 and 200 m along the old coast rd.
After I asked him to pace me on his bike round the first half of the Southport
Seaside 10K course. I asked Brian to ride at 5.45 pace and I would try and hang on. It helps alot to have someone to follow and the first mile seemed easy in 5.45,
I was feeling quite strong and smooth, working at driving my knees forward as quickly as possible, 3 k went by in 10.46 without a problem but at 4 k you have to run across a small section of grass field which was sodden by yesterdays very heavy rain, this dropped my speed down under 10 mph, I picked up a big stone from the gravel path in my shoes tread and as I got back on the old coast road the shoe made a loud tapping sound, dam! Concentrate-concentrate, I was picking up speed again and I hammered the long finishing straight along rotten row, finishing with a 12.8 mph sprint finish with 17.58 on the Garmin for 3.13 miles [5.44 pace]. Maybe if this had been a race I might have managed around 17.30, but anyway it was a good warm up for next weeks 10k race.
CLICK ON MAP TO ENLARGE

ON SUNDAY MY BROTHER ANDY RAN THE LOCH NESS MARATHON
Read Margot's report
HERE

9 comments:

Ewen said...

Yes, 17:30 or better if it was a race. Good hit-out for next week. Do you have a time goal for the race?

RICK'S RUNNING said...

Well Ewen I guess a realistic goal would be 36.30 or better, I did 35.57 two years ago, Barry reckons I could get back to that level [or better]with the correct base training, but that will happen this winter.

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