My recovery since the California International Marathon less than three weeks ago has been solid -- I took it easy for a week but still logged 44km, then 80km last week. I've been easing back on any hard interval work with the team, perferring to do closer to around marathon pace than 5K or one-hour race pace. A week ago, I did a 8km workout session and after 6K at 4:25 to 4:20 pace, I did a few faster splits (4:06, 3:30) that meant my recovery was going well. The past week, I've taken spin classes (more on that in a another post) that kept my V02 and intensity level high. I hit a rare year-end where I'm at a good fitness level as another training season begins.
A few friends were doing the Boxing Day 10 Miler in Hamilton -- I haven't done it before and though I had raced six 10 milers over the years, the last quality one I'd done was way back in 2008, a 1:09:29 effort or a 4:19 km average. Since I had just raced a marathon at around 4:20km pace, I knew the PB was soft, so today was a day to take down that soft PB.
|The team! Photo by Wing|
Coach's race plan was a more moderate one, calling for 4:15s for 3K, then 4:10s for the next 9K, then close as fast as I could. If I could do that, I could probably close with a 1:07 or 1:06.
Weather, well, it was perfect -- sunny, light to moderate winds and around 6C at the noon start. It really did feel a little warmer. I wore a T-shirt, singlet, arm warmers and tights.
I raced with teammate Andrew -- we agreed to stick to coach's plan.
Okay, maybe not a slow start but we were feeling good and there were a lot of downhill stretches. I was reminding Andrew that we were aiming for a controlled start, something like marathon pace. Still you can see a bunch of 4:04s to 4:12s so I guess we weren't that consistent. Nevertheless, we were running strong and after the 2K mark, we started to make our way up the field.