Notes
Felt sub 46 (7:22) was possible but having done little speedwork I wasn't sure if I could hold the pace. Knew the first few miles were downhill and needed to take advantage of them.
Mile 1: Trying to find a rhythm. Towards the end of this mile it got a bit more downhill. Saw 6:45 pace on the Garmin after about 2/10 and geared down a bit. [7:17 - 173 - 83%HRR]
Mile 2: Passed by a few people, some younger women who didn't look like they could run this pace for a 10K. Sure enough about 1/2 mile later on an uphill I passed them. Pushed the downhills but did have one uphill. [7:14 - 177 - 86%HRR]
Mile 3: What goes down must go up. Tried not to lose too much time. Made it up the hills better than most but tried to to attack too hard. Would take 30-45 seconds to recover after cresting and just tried not to slow too much. [7:33 - 179 - 87%HRR]
Mile 4: Sharp downhill and then a gradual uphill topped off with a short steep hill. After cresting 2nd hill had to focus hard on maintaining pace. Wasn't hurting but couldn't seem to find 7:20 pace. This always seems to be my nemesis mile in a 10K. [7:26 - 179 - 87%HRR]
Mile 5: Terrain levels out and trying to just keep the legs turning over. Focusing hard on running tangents this race and it helped on some of this mile. The extra numbers of turns slowed me a tad. [7:34 - 178 - 86%HRR]
Mile 6: Again focusing on running tangets as the road weaved. Caught a few more folks this mile and thinking hard if sub 46 is possible. Pushing hard to get back towards 7:20 pace. [7:21 - 179 - 88%HRR]
.2: Saw Dad about 300m out and he got me moving. Kicked it as best I could to the finish. [0:55 (5:45 pace) - 184 - 91%HRR]
Measured the course at 6.16 but within the 1% margin of error for a Garmin. 45:23 is a 3:41 PR!
Took one swig of water at 4 miles.