Notes
Goal today was to do a 10K time trial along Bayview starting at Cherry St. and turning around at the Don Trail. Felt like if I could get around 39:20 that would put me at about sub 19:00 5K shape. However I changed this goal once I realized that the conditions weren't ideal. There was a very strong wind from the east that resulted in a pretty brutal headwind in the 1st km and the stretch along Bayview in the 5th km. In these conditions I probably would have been happy with anything under 40 minutes.
I started out pretty agressively into the wind and was ok with the 4:01 split. The 2nd and 3rd kms were a bit undulating but the wind wasn't bad so I used this part to hit some faster splits without losing control. I started to suffer a bit in the 4th km whenever there was an uphilll dig or a gust of wind. Wasn't too happy with the 4:01 but at least I was still in control. As I approached Evergreen in the 5th km I was hit with a huge headwind that at points made me feel I was standing still. The uphill towards Don Trail was also quite tough and I really thought about giving up as my pace was really slowing. However my legs responded well on the downhill leading to Don Trail and I was able to make up some time.
After the turnaround I was relieved to have the wind behind me and luckily my fitness shone through as I was able to take advantage of the more favorable conditions and run well under 4:00 pace. Legs especially responded on the downhills so I could make up a lot of time I lost on the uphills. Was really able to push the pace hard at the beginning of the 7th km and hit a fast split despite the tough uphill bridge. The wind was pretty neutral in the 8th km so my goal was just to hit under 4:00. Same with the 9th km. I started cramping a slight bit hitting the 10th km but was relieved to have survived the wind and ready to push it hard with the wind behind me. After making it up the final hill in good shape my legs responded well to the final push and I was able to hit my fastest split of the race.
There was about 50-55m of elevation so not the easiest course. The wind made it worse so I was quite pleased with the 39:30 effort. Pace was faster than the 8K time trial in worse conditions. At the halfway mark I really didn't think I had it in me to hit a negative split despite more favorable conditions in the second half. Left knee held up really well as I really wasn't aware of it throughout the run. Both calves cramped up severely immediately after just as they would do after the Tananbaum races.