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Very well done, Ian, particularly given the mileage before it. Nicko, thanks and kudos to your result off no real taper and no great training.
Well done on the 20, oo. Need to watch that hip. Every time i've had an injury it's been hip related.
A quick report on yesterdays event;
So the concept is a no frills fast race. It was £10 to enter and takes place almost under the Severn Bridge (land side of course). I arrived good and early as I didn't quite know the set up and my satnav told lies about the journey time. The set up is great in that you have hq, parking and the start and finish within 20m of each other. This gave me a good opportunity to have a decent wu. As I was doing some strides, Nicko appeared. He was so well covered up and the sun glaring in his face I didn't recognise him and thought he was someone called Rich. Odd really as I only know one person called Rich and he isn't a runner so wouldn't have been there!
So final toilet then to the start line. Remembering that this field was almost exclusively sub 40 runners I positioned myself about midway, banking on the fact that a big portion will be low 38s-40. No countdown, just a whistle and we were off.
After Telford, I resolved to just go at this hard and not panic if I see paces beginning with a 5. The filed thinned out pretty quickly (there were only about 200 runners in total) and I was quickly in my stride.
The course is a 2 lap course with each lap being an out and back so you can essentially break it down into 4 chunks of 1.5m plus the separate start and end straight. There was nothing spectacular to report for the race itself, I spent the time suspicious as to what was going on and wondering when it might go tits up. By 4m I had about 40s in the bank and felt reasonable so knew that even a blow up at that point would not lose me the pb.
My splits were almost perfectly regressive but reasonably consistent at 5.56, 5.58, 5.59. 6.00, 6.06, 6.07 and 6.02 pace for the scraps giving me 37.33 on the garmin. Official results aren't out yet though. One point of interest for me was that I went through the 5m mark in 29.54 which is not only over a minute pb but also sub 30 which is one of those aspirational times I've wanted to break, sort of like sub 3 mara (albeit i'm less bothered by it) so I need to find an appropriate race now for that.
Thanks, 37.36 for me. That'll do me. I was going to suggest it might just be easier for you to become a Rich, so well anticipated.
So the question now is where does this take my half mara ambitions. On the McMillan calculator my half has always been well ahead of my 10k anyway so no help there. I feel like 1.21.xx shouldn't be out of the question as that's 6.15 pace.
Good session to kick the week off, Gul and a decent tempo pace.
I am conscious though that your 10k pb and half pb's came at very different stages of the cycle. I think 6.15mm or just below is within me.
Mile 5 was 6.02 and not 6.06 as above.