Notes
Course was accurately measured this year. I was feeling OK during warm up but maybe slightly overdressed wearing tights, long sleeve tech shirt and short sleeve cotton shirt. No real wind to speak of, very little ice, pretty much ideal conditions but I knew going in that I wouldn't be able to run anywhere near 39 minutes especially with this extra 7 pounds of weight.
Started out pretty relaxed and the first 3 kms felt easy enough but at the same time I knew endurance would be a problem and by the 5th km it became a primary goal of just breaking 40 minutes. 6th km was faster than what I thought and I sort of paid for continuing to push the pace as kms 7-9 were pretty horrendous. My heart rate was under control and I didn't feel any cramping at this point but everything just felt really heavy and difficult. I was relieved to get to the 10th km and give it everything although my heart rate suggests I still left a lot on the course. Sprinted the last 60 metres in about 11 seconds (3:10 pace or so). The right side of my middle back started cramping in the last km and I felt this also held me back a bit. RIght after the finish my right calf seized up and the left was soon to follow.
Met L on the course and ran her in over the last 500m; this was basically my cool down. Overall I guess I'm sort of pleased with the performance given my weight gain. It puts me about where I was for B&O, not anywhere near the shape I was in for Scotiabank.