Morning all,
So finally I'm back. Couldn't post all weekend as was in Brighton, then yesterday could barely get on the forums all day (don't think much of this server upgrade...) So I haven't caught up yet, although I did have a look at Sunday's thread and looks like we had some good results on Sunday.
So, both Saturday and Monday were days off for me. Which leaves Sunday. Despite my fears given the weather (especially the wind) on Friday, the weather in Brighton was absolutely perfect. Wind wasn't too significant, maybe 4 or 5 mph at most, it was warm and clear, not at all what was expected of a November morning. Remembering last year was rather congested at, I lined up very close to the front, so was over the line in a couple of seconds.
Brighton course goes out in a straight line for 1.5k, then turns around, goes back past the start, on for another 3.5k, another hair pin bend, and back for the final 3.5k to the start/finish line. I started off a bit too fast, and got to the first turn in 5:20 (km markers were sadly sporadic). Slowed down a bit on the way back, and went through 3k in 5:43. At this point I started to develop a bit of a stitch, so slowed down and did a 4:02 k. Another 3:58 k took me through the half way mark at 19:04 (which is a 5k PB by 2 seconds).
Feeling quite good now I picked up the speed a bit and got to the second bend at a decent pace (can't remember the splits). One nice thing about Brighton is getting to see the runners ahead of you and behind you a couple of times - I saw one guy from my club a good way ahead of me, and there was no way I was going to let him beat me. Started to push on harder, picking off people one at a time. Realised at 8k that a good PB was in the offing. Carried on pushing on, overtook my club mate with about 800m to go and started to move into sprint finish mode. Did the last two k in 7:22, and crossed the line with a mighty PB of 38:17!
Very pleased with this, as PB previously was 39:01, and I did 39:51 on this course last year. So a big step forward. I think I could actually have broken 38 minutes yesterday if I'd started off a bit slower and pushed more evenly - I felt a lot more comfortable during the race than I normally do, and finished feeling very strong. But given that I was hoping for 38:30, and not really expecting to get that, I am very happy indeed with 38:17. That also takes me over the key 70% level in the WAVA gradings...
So, FLM training officially starts tonight, although I am doing a 5k tomorrow to try to set a more sensible 5k PB than half way through a 10k race.
What: 10 - 12 miles easy
Why: mileage building
Last hard: Sunday
Last rest: Monday
Sorry about the long missive everyone!
