Yesterday at the "Mizuno 10K race", I scored a 6th place overall (1st Master), and got back to a good timing and good racing: 34'05" !!
That is like 45" faster then 3 weeks ago, when I was really struggling at the Asics 10K... (in earnest, yesterday the weather was slightly better and less humid)
I could have titled the post "how to improve your 10K by 45" in 3 weeks" and get a huge traffic boost, but in reality the "How to" is very simple...
A) I was somehow able to sleep decently in the 4-5 days leading to the race. The baby still needs 3 night feeding, but we are getting more used to... (well... also being away in China for 3 straight sleepful nights did help...)
B) I really made it a point for the past 3 weeks to run anyway, even if I was dreadfully tired or at impossible times.... so once after a night feeding I simply laced up the shoes and went running at 4.30am.
So, it was not really following any training concepts, but I managed to run respectively
94 , 86 and 96km in the 3 weeks since my last post.
C) somehow I was able to run good long runs... I managed to run even a 31km at 4'06" pace, which made me feel really in good shape.
About Sunday's race:
It was a sunny and clear day with temperature around 22C and 63% Rh, the race is very popular with 1400 at the start and a really large bunch of good runners. I did not have any expectation about time or placement, but at least I hoped to do a better showing than in the past 2 races...
my 5k splits were 17'11" and 16'54" and I really judged my pace very well without being carried away at the start but clocking Km after Km near 3'24" pace... I picked up many runners how went out too hard and gained progressively from 15th to 10th to 7th place...
in the last Km I saw that the leading Master runner was somehow struggling and pushed a bit harder to get him with 300m to go and just sprint to the finish.
|At the 5K turn-around point|