Evening. Quick race report from today's Hatfield Broad Oak 10K. This is a cracking race in the Essex countryside with closed roads, approx. 1300 runners and plenty of village support. I had heard this was a fairly quick course so my aim was to try and get a new PB.
Completed the first mile in 5.58 and managed the second mile in about 5.48. By this time the race was pretty spread out and I was running on my own with a group of about 7 runners 20 metres or so ahead of me. Decided to try and keep them in sight to help me keep an even pacing. 3rd mile was 5.52 and I went through halfway in about 18.20. A couple of the group ahead had fallen back so I managed to get past them but the 4th mile slowed a bit to 6.01. Tried to pick up the pace in the 5th mile but this was the only bit of uphill so managed to maintain my effort but the pace dropped back to a 6.11 mile. By this stage I had joined the group ahead of me and we went through the 6th mile in 5.53. The final bit was all downhill so I tried to go flat out and I crossed the line in 37.11 which is a 10 second PB. Finished in 32nd place. Really pleased with the PB although not quite a Mr V style improvement.
On a side note I saw a Barnsley AC vest towards the front, not sure if it was the former legendary poster on this forum or not though!
Mr V- Great report and even better result. It's a really good feeling when you completely out perform what you expect to achieve. I have got one of my target races on Monday which is a local 10K which attracts about 1500. Am hoping to get close to a PB but i am certainly not in sub 37 shape yet. In answer to your question i have 1 minute of recovery which is a slow jog before the next rep. I changed up my hard session today to 6 X 1Km at just quicker than 10K pace with 1 minute recoveries. The first 5 reps all were between 5.45 and 5.52 pace but the last rep was very tough. Only managed 6.07 average for the last one and found it very tough.
BBB- Great strong interval session. Always like the feeling after a tough session of a job well done. Sub 42min 10K certainly looks on for you, good luck
TOM- I suppose sub 18 should be possible, I'm just not sure i can see myself doing 3+miles at almost 5:45 pace. I guess it will seem more plausible the more i train at that speed.
Mr V- I've got to lose those 6 seconds i know, just not sure if i can face the training again so soon. Sounds like you had a good 11 miles today and always good to do a consistent chunk under 7min miles.
BBB- Thanks for the well done, i'm enjoying doing the quicker training at the moment and have lined up quite a few races over the next month or so. I'll be interested what you think of joining a club (if you do). I am tempted to join one as i do get a bit bored training on my own all the time.
CB- Good interval session there, although i have only been doing the quicker intervals recently it has certainly helped my 10K times and consistancy.
I took Mr V's advice today and increased the number of reps today which made it a 8X600 session. Managed to average 5.28 pace and my last 2 reps were not my slowest. However it was certainly felt tough and i don't think i could have gone any faster.