Posted: 05/10/2015 at 08:24
Ryan - fantastic run, impressive to be able to push yourself that hard with no competition. For me, that would cost 5-10 minutes I expect, and I'm sure you'll go sub-2:40 in a big race.
Muss - enjoyed the report, sounds like you got everything out of the tank and couldn't have gone any faster on the day.
Jools - sounds like you're in great shape. The pressure's on now though! Funny to think back to you struggling to break 3 hours for a long time.
Something came up and I couldn't make it to the 10k race yesterday (ES - hope you had a good run). Instead I did 6 laps of my usual 2.25M loop from home, aiming to alternate easy and "hard" - did 15:25, 12:25, 15:00, 12:30, 15:35, 12:55 and 1.5M cooldown to make 15M in about 1:36. Was struggling on the last hard one, but averaged just under 5:40s for the hard bits (and 6:50s for the "easy"), so pretty pleased with that considering the last month's training (or lack of).
A shame I couldn't make it to the race as it was won in 33:3x with a £200 first prize! The two fast guys who entered obviously DNS'd (or DNF'd).