2009 target achieved… next!
November 19th, 2009 by lunamanBrighton 10k race report
This has been the target race for the last half a year, in my ongoing experiment with the FIRST schedules. Training went very well – it’s definitely easier running the fast interval paces and tempo paces now than it was in the spring, even the underventilated treadmill at the gym feels a little more manageable.
The target was 37:50, or under 38:00 and the optimistic aim was to keep at 3:45 per km. My first mistake was setting Garmin to lap miles not km (hence the miles marked below). Doh! It did display pace in km/min which helped. This was my first race ever with a Garmin, and this sort of confusion makes me think I’m still better off with just my watch with the manual lap function … or just chasing people.
okay, small warm up, a bit of getting used to the racing shoes which I’ve only used once before and never for 10k, then into the pen and negotiate a position. No talking to anyone, usually I do, but I think I was too nervous this time, then we’re off:
Mile 1: 5:57 – as ever started a bit far back, so nice speed here in the attempt to dodge past slower people who had mistakenly started in the 35-40 zone. Also running with the wind.
Mile 2: 6:04 – steady steady, turn back into the wind, but not too strong as yet.
Mile 3: 6:15 – quite lonely already as the crowds disperse, still overtaking, but no wind shelter between packs
Mile 4: 6:22 – tougher here, closer to the sea front and no wind shelter, then the turn back along the prom, and stopped to check on a guy down on the pavement. Don’t think I lost much time though as I caught up with the people I’d already overtaken.
Mile 5: 6:12 – really struggling to get the pace down lower, but didn’t seem to be able to, still feeling good maintaining pace.
Mile 6: 6:02 – wind helping much more now, and sighted the finish line banners, last push but sprinted a bit early
0.2 miles: 1:18 – all sprinted out far too early so easier pace to the line.
Result: 37:55 chip time – 38:10 gun time
A pretty blustry day, but conditions otherwise were great, and the large crowd at the start didn’t hold me up much. It was fantastic to see the lead runners coming back towards us twice too. A winning time of 29 mins I think.
So the target has been achieved and I can relax a wee bit now until the spring, lazily resisting the temptation to try and blast a few more seconds off at another 10k immediately, or test out a Half.
The success of the FIRST cross-training approach has got me thinking more seriously about using it for a marathon attempt. The reason I’d do so, rather than upping the mileage in the traditional way, is that after the race I still felt a tiny lump of soreness where the shin splints got me in January. Since January, it’s never been more than a faint memory of a very localised sore spot, but I’m worried that higher mileage on tarmac will cause it to re-emerge and I really don’t want that. I’m also happy with the cross-training, and think that combined with the weights, they help strengthen supporting muscles and thus avoid overuse injuries. I’ve also enjoyed the gruelling track sessions.
I have a month or so before a FIRST schedule or a Pfitzinger and Douglas schedule starts for my April marathon: the Shakespeare marathon in Stratford, with a target time of 3:0x. So there’s time to just go for some gentle runs over 40 miles a week or so. It’s also time to really try to activate my lazy lazy left glute. I’ve definitely been slacking there.
Other plans for 2010 include the Lairig Ghru 28 mile hill race in June and the inevitable Snowdonia Marathon on October 30th: the rematch! I’m determined to enjoy it next year after my miserable experience there in 2008. If the Stratford marathon goes well, there may also be time for a flat road marathon in October before Snowdon, perhaps Brussels again?
If I do go with the FIRST schedules, I’ll note my progress more regularly on here. If I choose Pfitzinger and Douglas, I probably won’t bother as it consists mostly of 8-12 mile runs every single day and there won’t be much to write about.
November 22nd, 2009 at 2:55 pm
Congratulations ! So happy for you that your achieved your goal. It looks as if you had a really good race.
Once you get the hang of the Garmin, you’ll love it. I use the pace function a lot and would be lost during a marathon without it.
Please, please keep us posted if you go with the FIRST schedules. I’d be very interested in your impressions of the training and the results it yields.
You should definitely do Brussels next year !!
Best wishes,
Xavier
November 23rd, 2009 at 9:45 am
I’m fine with the Garmin on training runs Xavier, it’s only during races. And to be honest, even if I take a pace chart and stopwatch in a race I manage to get something wrong, so it must be race nerves. If I ran more races perhaps I’d sort it out.