Very happy today - another performance on track with my aim of progression.
Light training week due to some viral symptoms, probably precipitated by a 18k run in 30+ degree heat last Sunday.
Did a very light warmup and lined up next to Rob and Widi, who were doing the 4k.
I took off quite fast to clear the congestion, then eased back.
3:50,4:06,4:13,4:09,4:15 for 20:33 half way
4:09,4:08,4:12,4:17,3:58 for 20:45 return. Very happy with a strong sprint finish.
Garmin made it 10.10, final time 41:35
Looking to last year I ran 21:36/22:36 for a 44:09. That was a bad day though, but still well in front of where I was 12 months ago.
Might run the 5k at Neil Hawkins in a fortnight before focussing on longer stuff. I wasn't going to but i haven't actually run under 20 min for 5k, which would be nice to get on the board and i should be able to do (should have done - some poor running late last year prevented this)
You are flying, Epi! Well done.
ReplyDeleteAssuming you don't get too excited and end up overtraining, you are well set for the 10k goal.
I nearly turned up today for the 4k, just to do a shorter race, but now might join you in a fortnight.
Cheers,
Henry
Excellent run Epi!
ReplyDeleteI also thought about doing the 10k or 4k but had a big evening of tennis with family Saturday night, and wanted a sleep in after another heavy week at work...still trying to get my sleep patterns with work sorted...
Hopefully get to a race sometime soon!
I'll be checking back to see if you go sub 20 at Neil Hawkins...
I did 19.33 in first 5km of 1998 Bridges when I ran my 41.01 10k P.B...
Keep on progressing!