Posted: 25/09/2016 at 15:48
Scott P - will have to see what that loop is, need some sustained climbs to work on. How do things feel today?
TTi - I can assure you it's not that bad! You might have to try it a few times to get used to pedalling and the resistance and things. Good to get something done though and if it doesn't hurt the heel do some more of it!!!
Matt - Great result!!!!! Busy day out then with the graduation but one to cherish. Great work on the race then! To have the bigger mileage in the legs, not fresh and even not mentally geared towards smashing it you really did well!! Fantastic stuff! Defo sets up some goals for the winter
Today then I did "race" the 10km. I knew it was flat but the first half was headwind and two faster local lads turned up so knew I'd be behind them and I was then looking at the fastest girl whose ran low 37s so I was considering running with her.
Put in the calculator 6m/m which seemed a push but I did 4m at 6:25s off the bike so knew I could sustain that for the 10km. Was under instructions to keep it feeling steady at best so didn't want to go crazy
1st Mile cruising along in 2nd then, Dan (winner and mid 15 5km runner) has got a gap and I'm settling in, I glance at watch and it's 5:3x pace. Felt fine but was thinking about the foot etc, eased a notch focused on breathing and keeping it like a steady effort, lots of HR training and runs like this before I get used to perceived effort
Right along the sea front a replica of the sea front route I used to do every weekend at home so narrow and a few dodging of locals was a bit fun but no problem.
5:42 1st mile. To think I haven't ran a sub 6 min mile for 3 months that was scary
It's hot and windy now, I didn't think I was racing till I saw the ad in the paper when I got to the island so I've got a t shirt on not even a vest.
I'm thinking about control still so keeping it honest but I'm feeling comfortable and just notch inside 5:5x pace here and there. 2nd Mile dead flat 5:54. We pass he turn point, could be better planned but it was 4km out, turn 1km back, turn 1km back and the original 4km home
Mile 2 5:54 slowing and I see the gap has got bigger but no sign of 3rd but I know he's close. Upto the turn and then slight tail wind now with us, I expected a water station but no. 5km in 18:05 and I feel solid so I'm sure with the tail wind I can dip inside 36 so that's the plan. Turn and back into the wind upto 6km and then turn and Jack slowly comes past now putting in a bigger effort on that segment I guess but I notch 3rd and 4th mile in 5:49 / 5:52 so he must've thrown in some 5:40s and then has quite a bit on me quite quickly. No bother I reckon I could have pushed with him and he agreed I looked comfy but not my goal to ruin things today..
Back towards the finish and it's mentally tough seeing it so far away but in reality not so... I'm breathing good and legs feel fine
5:49 at 5 miles and maths is I'm pretty close to 36:00.... I start to pick things up a bit, we have the last turn up the road slight steep hill maybe 15 metres and it's he final bit, I'm buzzing, foot has felt fine, I'm semi racing and feeling really good and I've literally done bugger all running!!
Mum and Mia were watching so have her small high 5 passing and headed upto the finish closing in 5:40 6th Mile and quicker on the change, 35:57 for a pretty well paced effort and negative split, 3rd place for small trophy too and confident more to come. Obviously not like a PB but I ran in the comfort zone and didn't blow up either end. A mile either side for the longest / biggest day in months
I haven't had so much pain since the race which is good, I did take some zapain which I found a pack hidden in the cupboard so bit of luck I guess.. Gobbled up salmon for lunch an