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Run Entry
 
| Info |
| Date: | 10/21/2007 8:45 AM |
| Type: | Race |
| Course: | Frank Lloyd Wright 10K |
| Distance: | 10 kilometers |
| Duration: | 44:13 |
| Pace: | 7:07 / mile |
| Equipment: | ASICS Gel-Landreth 3 (B) |
| Misc: | Quality: 9/10, Effort: 9/10 |
| Field Placement: | 79 / 700 (11.3%) |
| Age group: | 40 – 44 |
| Group Placement: | 16 / 62 (25.8%) |
| Gender Placement: | 67 / 398 (16.8%) |
| Weather: | 65° F, Sunny |
| Event URL: | www.doitsports.com/newresults3/client/117165_216917_2007.htm |
| Notes: | Very pleased with the performance and the result -- new 10K PR by almost 1:20. Corresponds to a 3:27:30 marathon under McMillan, so I think it also confirms what I thought about my marathon conditioning.
The plan was to get into target pace (7:10) in miles 1 and 2, hold that pace in miles 3 and 4, fight to hold pace in mile 5, and then see what happened in the last 1.2. Mile 1 came in slightly faster than target, but I settled in by mile 2. Three and four went down exactly on plan. Five was a struggle, but I only missed by 2 seconds. I knew I wasn't going to be able to increase pace in six, so I decided to simply hold again, and finished with a nice set of consistent splits pretty much right at plan.
My endurance conditioning payed off huge today. I was running with a lot of guys at my pace or slightly faster through mile 4. Then I started slowly dropping them one by one in the last two miles. Since my pace didn't pick up, I know they were slowing down while I was able to hold steady.
I also decided not to get outlkicked at the finish. I didn't have a lot left, but at mile six I kicked into a higher gear to keep some late closers behind me. One guy was coming up very fast and I needed an all-out sprint in the last 100 meters, which I mustered, accompanied by a loud, primal grunt that drew laughter from the folks watching the finish. I smiled, and more importantly, I kept the bastard behind me. Small victories. |
| Statistics: | VO2 Max: 46.2 |
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Intervals (Mile Splits)
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| | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| 1 | Interval | 1 mi | 6:58 | 6:58 | 6:58 | | | |
| 2 | Interval | 1 mi | 7:12 | 14:10 | 7:12 | | | |
| 3 | Interval | 1 mi | 7:06 | 21:16 | 7:06 | | | |
| 4 | Interval | 1 mi | 7:10 | 28:26 | 7:10 | | | |
| 5 | Interval | 1 mi | 7:12 | 35:38 | 7:12 | | | |
| 6 | Interval | 1 mi | 7:09 | 42:47 | 7:09 | | | |
| 7 | Interval | 0.2 mi | 1:26 | 44:13 | 7:10 | | | |
Comments
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