Set a 15k PR of 6:43/mi today, as well as my 10k PR (6:34/mi) during the race. Finished 3rd over-all & 1st in age group... and felt like I held back too much in the first 5k!
First race of the year and 6 weeks to Boston Marathon. Time for a “tune up race”, as well have as a chance to gauge my progress versus last season. My training volume has been heavy for me on the run… many weeks in the mid 50s mileage. This marathon plan was the first where I used two speed workouts during the week. Intervals on Tuesdays (800s and 1200s) and threshold / tempo runs on Thursdays. About 155 participants in total there, I was told by the race organizer. It was nice to see teammate Angie Ridgel as well as Marty Mason from team Spin Second Sole there!
Race plan was to hold back and race the first 5k easy – 6:55/mi avg, then race the remaining 10K at Threshold pace (6:44/mi) or faster toward the end if I could. I ended up running a little too slow in the first 5k (6:58/mi)… but ran 6:33/mi average for the remaining 10K. I gained speed steadily over the last 5 miles. My last full mile was 6:22… the last 0.2 mile section was 6:05 pace. I could have pushed it harder during the early stages of the race… good to know! I could see Marty Mason up the road. I kept pushing the pace to try to close the gap, and apparently he was in ‘negative split mode’ too – as I went from 6:45/mi down to 6:22/mi over the remaining miles, I never seemed to make up any room. He took 2nd over-all, beating me by about 40 seconds. Great job, Marty!. Whoever took first was flying from the get go. We saw him on the out-and-back between mile 1 and 2… and never again.
I felt great throughout the race… I was impatient to push the pace before mile 3, but forced myself to hold back and follow the strategy. This was good, from a game-plan standpoint… and kept the race feeling comfortable. I need to push my race plan a little in the future. But there is definitely a difference between a 15k race, and the Boston Marathon – so I’ll stick with the plan for now!
5k warm-up before the race started 1 hour before the gun (maybe a little too early). Easy pace about 8:15/mi with two 400m pushes around 6:15/mi pace to get the HR up and systems ready for the race. Took 1 gel 15 minutes before the start, and then realized my new SBR tri suit doesn’t have any pockets! Carried 2 additional gels in my shorts for the race. Took a gel about 4 miles in, and then a final one with 2 miles to go. About 10oz Gatorade during the 15 minutes before the race, and just a sip at one aid station during the race. Didn’t need it.
It was quite cold – 24F during my warm-up 5K and about 30F at the start – but clear, sunny and only light wind. First race in the new SnakeBite Racing kit. Looks great and worked well over tights and a top to stay warm.
All in all – I had a great race. Beat my 2009 15K PR of 6:51 pace, bringing it down to 6:43/mi. My last 10K pace was 6:33/mi this year, versus 6:42 last year. I considered this to be good improvement!
6 weeks until Boston! With a few more good weeks of training and a 2 week trip around the world between now and Boston, it’s time for the final push! LET’S GO!
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