I’m not sure this is a true story as I reflect on this morning’s jaunt through the Hertfordshire countryside. Hard to believe it was me running up a hill.
Niall had made the excellent call of shortening the Sunday run but retaining intensity, so it was 2x 8mins at race pace. First rep would be slightly downhill and the second up Beeson End Lane, this would replicate part of the 10k route and provide mental and physical training.
My plan was to hopefully find a fast sustainable pace on rep 1. On the hill I planned to go at it hard and see whether I could keep up some pace and still recover.
We met at the steps to the Nicky Line. Simon, Niall, Paul and Dave were already there and raring to go. We took it steady to the platforms and then the plan was 8 mins at race pace. I made a quick decision to try and hang onto Simon’s coat tails. From the off it was obvious that was not going to be sustainable so as Simon pulled away I decided I’d try and relax to a pace I could hold. I seemed comfortable and could sense Niall and Paul following, as they passed me I tracked along happy to hold my pace and not fall too far behind. The rep was over and I felt ok. The Garmin told a good story, 8 mins averaging 3.57min/km. Ok it was slightly downhill but good.
Niall announced 4 mins recovery and another 8 mins on. That would’ve meant a rep squeezed in before the hill. I should’ve been prepared for that but was delighted that Paul was not up for it. So as the lads took off, Paul and I jogged over to the bottom of the hill. We were delighted to see the lads appear just ahead of us and so we regrouped ready for the assault on the hill.
For rep 2 I took off as fast as I could, keeping focused on form and cadence. I was doing well and made it over the steep section comfortably. I could hear Niall on my tail and I was determined not to let him pass easily so I injected pace every time I heard him close. He caught me out and went passed like a train just before the summit. I had something in the tank and didn’t let him pull away so I tucked in and relaxed. I was waiting for a let up in pace and was ready to take over at the front when Simon went soaring passed. I decided to give it another go and get on his tail. I thought Niall was doing the same and powered on. I lasted about 40 seconds with Simon (@3.30/km pace) and had to let him go. I realised I was on my own, checked the watch and saw 1min left so upped the pace again, meaning Simon remained 20-30 yards ahead but was no longer pulling away. The clock stopped and the Garmin said 8 mins at 4.05 pace. Quite unbelievable for me as most of it is up a decent hill.
What a run, still can’t quite believe the hill section. I managed to maintain a good pace and kick on with Simon. Just a couple of months ago I was grunting my way up and any thought of speeding up at the top would’ve been considered a bad joke. Great confidence boost for the 10k in 2 weeks.
Showing posts with label 10k splits. Show all posts
Showing posts with label 10k splits. Show all posts
Sunday, 27 September 2009
Sunday, 20 September 2009
Herts 10k Prep. Training like one of the boys.
Niall called the 10k route and I suggested a Runners World split, run the route in 3x2.08miles, each at race pace and with a 5 min recovery. Well, Paul & Niall were having none of that, they were on for a 3min recovery. So that was it.
The Garmin's were primed and I met Simon at the gates of the park. He'd done a 2.54 marathon last weekend and claimed he was still a bit sore etc. More of that later.
Anyway, Paul & Niall appeared but no Dave. So it was a light jog to the top where we asked Niall about his birthday party as he'd hit the big 4-0. I was looking for the birthday cake and was sure we'd have a wee bit after our run. Well, you can hope ;-)
The lads suggested I did the pace making on leg 1 which I thought was a joke but nobody stepped forward. With that surprise I almost did a Usain Bolt and got into the blocks. They took the mick for that. Anyway, that was the last of the joviality as we were off.
I set off like a gazelle, inside 6.30 pace and feeling ok. There was a wee wobble when I missed the first gate but I was soon back in the pack. As we descended to the fields Niall took a wrong turn so there was another wee wobble as I ran backwards thinking I might have to retrace my steps if he was right. My pace was now 6.45-7.00 but still I was ok. On the downhills I let the legs go as best I could and I was in the 5.40's. Along to the golf course I was edging back near 7's but then the 2.08miles were up. I'd averaged 6.30 and been in z5 for just over half of it.
Niall and Paul caught up quickly and when the three minutes were up and I was off for the leg I knew would find me out, the hill. Simon ran with me and gave me some tips and motivation. I made it to the top feeling ok but knowing my pace wasn't good enough at the top. As I kept moving I heard Niall on my shoulder, I tried to kick but couldn't hold the pace and he passed me with about 0.25mile to go. I didn't fall too far behind but was feeling the pain as we completed the leg. I'd averaged 7.03 and was in z5 for all but the first minute.
Paul & Simon appeared just as Niall and I were ready to go. This section was mainly flat but had the odd incline just to make the hr stay high. I tried to keep up with Niall but felt my form was gone, my head was bobbing all over the place and I had completely lost the rythm I had in rep 1. Anyway, Simon was up and down the ranks chatting away, making sure we were ok and on route, clearly still hurting after last week not.
I somehow had clung on to Niall's pace with only a 15 yard gap between us. As we turned towards home I thought I'd try to close it. There was just under a mile to go, so I upped the pace slightly and sneaked within 10 yards. However, Niall eased up a notch and the gap was back. We reached the gate into the field and I decided to kick, I was closing but again Niall moved up a gear and although I was running flat out the gap was constant. I looked at the Garmin and there was still 0.25m to go. I had to ease off a little and only kicked again when I saw Niall stopping but by then the gap was 50-70 yards. On that leg I averaged 6.58's and again spent all but 1min in zone 5.
Overall it was a marvellous run. I've never done anything like that before and not held those speeds over anything longer than 800m. My average was 6.51, coming in at 42min 44sec for 6.28miles. Hopefully with a proper taper and a true 6.1miles I'll break 42mins on the day.
For the first time in 9 months of running with the guys I genuinely felt like one of the team rather than the sad cousin allowed to join in cos he's no mates. Progress.
The Garmin's were primed and I met Simon at the gates of the park. He'd done a 2.54 marathon last weekend and claimed he was still a bit sore etc. More of that later.
Anyway, Paul & Niall appeared but no Dave. So it was a light jog to the top where we asked Niall about his birthday party as he'd hit the big 4-0. I was looking for the birthday cake and was sure we'd have a wee bit after our run. Well, you can hope ;-)
The lads suggested I did the pace making on leg 1 which I thought was a joke but nobody stepped forward. With that surprise I almost did a Usain Bolt and got into the blocks. They took the mick for that. Anyway, that was the last of the joviality as we were off.
I set off like a gazelle, inside 6.30 pace and feeling ok. There was a wee wobble when I missed the first gate but I was soon back in the pack. As we descended to the fields Niall took a wrong turn so there was another wee wobble as I ran backwards thinking I might have to retrace my steps if he was right. My pace was now 6.45-7.00 but still I was ok. On the downhills I let the legs go as best I could and I was in the 5.40's. Along to the golf course I was edging back near 7's but then the 2.08miles were up. I'd averaged 6.30 and been in z5 for just over half of it.
Niall and Paul caught up quickly and when the three minutes were up and I was off for the leg I knew would find me out, the hill. Simon ran with me and gave me some tips and motivation. I made it to the top feeling ok but knowing my pace wasn't good enough at the top. As I kept moving I heard Niall on my shoulder, I tried to kick but couldn't hold the pace and he passed me with about 0.25mile to go. I didn't fall too far behind but was feeling the pain as we completed the leg. I'd averaged 7.03 and was in z5 for all but the first minute.
Paul & Simon appeared just as Niall and I were ready to go. This section was mainly flat but had the odd incline just to make the hr stay high. I tried to keep up with Niall but felt my form was gone, my head was bobbing all over the place and I had completely lost the rythm I had in rep 1. Anyway, Simon was up and down the ranks chatting away, making sure we were ok and on route, clearly still hurting after last week not.
I somehow had clung on to Niall's pace with only a 15 yard gap between us. As we turned towards home I thought I'd try to close it. There was just under a mile to go, so I upped the pace slightly and sneaked within 10 yards. However, Niall eased up a notch and the gap was back. We reached the gate into the field and I decided to kick, I was closing but again Niall moved up a gear and although I was running flat out the gap was constant. I looked at the Garmin and there was still 0.25m to go. I had to ease off a little and only kicked again when I saw Niall stopping but by then the gap was 50-70 yards. On that leg I averaged 6.58's and again spent all but 1min in zone 5.
Overall it was a marvellous run. I've never done anything like that before and not held those speeds over anything longer than 800m. My average was 6.51, coming in at 42min 44sec for 6.28miles. Hopefully with a proper taper and a true 6.1miles I'll break 42mins on the day.
For the first time in 9 months of running with the guys I genuinely felt like one of the team rather than the sad cousin allowed to join in cos he's no mates. Progress.
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