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

8 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.

Anonymous said...

Hey. I'm sorry to bother you but I happened to run across your weblog and discovered you are using the exact same template as me. The only issue is on my site, I'm struggling
to get the layout looking like yours. Would you mind e-mailing me at: nolasatterfield@web.
de so I can get this figured out. By the way I've bookmarked your web-site: http://www.blogger.com/comment.g?blogID=5433846458554135895&postID=323161104902868755 and will certainly be visiting frequently. Thanks alot :)!

Here is my blog post :: semiconductor fuse characteristic

Anonymous said...

Hi! I just wanted to ask if you ever have any problems
with hackers? My last blog (wordpress) was hacked and I ended
up losing several weeks of hard work due to no data backup.
Do you have any methods to stop hackers?

Here is my weblog - http://www.wangprachop.ac.th/home/index.php?option=com_blog&view=comments&pid=2550&Itemid=69

Anonymous said...

Hey there! My spouse and I often publish guest posts
for other site owners to help gain exposure to our work, as
well as provide wonderful content to weblog owners.
It's a win win situation! If you are interested feel free to e-mail me at: florencedinkins@gawab.com so we can communicate further. Cheers!

Here is my site: memory card for ps2 emulator

Anonymous said...

Hey! I know this is kinda off topic however I'd figured I'd ask.
Would you be interested in trading links or maybe guest writing a blog article or vice-versa?
My website covers a lot of the same subjects as yours and I believe we
could greatly benefit from each other. If you're interested feel free to send me an email. I look forward to hearing from you! Excellent blog by the way!

Look at my website ... vacation rentals by owner holden beach north carolina

Anonymous said...

Incredible! This blog looks just like my old one! It's on a entirely different subject but it has pretty much the same page layout and design. Excellent choice of colors!

Here is my blog post ... 680 home appliances store philippines

Anonymous said...

Woah! I'm really digging the template/theme of this site. It's simple, yet effective.
A lot of times it's challenging to get that "perfect balance" between user friendliness and visual appearance. I must say that you've
done a great job with this. In addition, the blog loads extremely quick for me on Internet explorer.
Outstanding Blog!

Review my homepage ... frigidaire refrigerator repair troubleshooting