. Running is really quite simple for me , to run long I have to run long and to run fast I have to run fast and to run long and fast I have to run long and fast and to run really long I have to learn to run slow and eat like a horse
Tuesday, May 5, 2009
Executing Saturdays 10K Race Plan
I am working Evenings this week, last night at 11pm I jumped on the treadmill to give my race plan a try. Did the first 4K at a 4:30 pace , I really felt like I was cruising the breathing was good and the effort was easy. AT 4K I ramped it up to a 4:15 pace , I held this for 3K. it wasn't too bad but I was breathing heavier and there were moments of I am not sure I can keep this pace but I kept pushing. At 7K I ramped it up to a 4:00 pace, this was definitely pushing the 02 Max and the HR was pegged but again I had more moments of you cant do this followed by brief intervals of its alright. The last 500m I picked it up to 15.5 kmh then 16.0 kmh then crossed the line with 42:38 on the clock. This is the fastest I have ever run 10K , a few times before I broke 44:00 on the treadmill and my race pb is 44:51. Its a given that I will break 45:00, how close I get to 42:XX I am not sure.
Thanks for your comment on my blog! And good luck on your 10k - sure hope that you have the perfect race with a great finish time. Looking forward to reading all about it too!
ReplyDeleteCarrie said
ReplyDeleteNo time for your wife though....haha
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ReplyDeleteHi Ron. Good luck on saturday. Sound like all the ingredients are there for a good time. Having done all that milage for the marathon will make the 10k look like a short sprint for you! I'm also chasing a PB 10k this weekend. Have fun!
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