Well after pretty much deciding at the time of yesterday's blog not to run the CR 5km challenge the body seemed to improve and last night I laid out the gear with the aim of being ready to go if I felt I was ok. Up this morning and decided to head over, do a warm up and see how everything went.
The warm up felt good and so next step was to front up at the 20 minute group. Had already decided to go out hard and see how long I could hang on. A much smaller 20 minute group with Mr G, Horrie and a female I have not seen before. She asked if we were going to run even 4 min k's and Horrie said it was unlikely with me there leading out!
Off we went and I immediately slipped into a good pace. With the work council is doing in the first km it was a bit of to and fro between road and footpath, I also could sense Mr G running just behind my shoulder. After the first km I settled down a little and I think Horrie cruised up to just behind me through here as I went wide and he stayed close to the bay at the divided section near the 2km mark.
Caught up to Eagle and Queen B not long after this and felt I was still running smoothly through the 3km mark. A few hundred metres further and Boof cruised by but I was also still catching some more front markers. Just after the 4km mark Coaster came past and I managed to hold him at around 10 metres for about 400 metres, about 200 metres out from the line Sparkie went screaming past and then I was there, thank goodness!
Splits
1km 3:44 3:44
2km 3:49 7:33
3km 3:54 11:27
4km 3:54 15:21
5km 3:56 19:17
I had deliberately not looked up my 5km PB but knew I was close. Upon checking at home it was 19:15, set in March, between 6ft and Canberra. While slightly disappointed not to go 3 seconds faster I am actually pretty happy with the run given I was not even going to have a go 24 hours earlier.
A good form guide which, given the circumstances should bode well for Sydney. I'm now pretty positive that I could break 19 minutes if I focus on some quality speed work now I have a better base.
Tomorrow is the STaR near the Airport, I'm aiming for around 25km and it is a nice flat course, the shortcut removing the nasty hill. Might even give the new Trances a hit out after the excellent work done today by the new Racer ST's (the old ones are retired after 520km, pretty good for a race shoe)
1 comment:
That's great Dave - very glad to hear that your niggles have settled down. Well done on your run this morning - not long to go now. All your hard work over the last few months is certain to pay off next month. J
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