UCC 10k - A Great Progression Run

Mile 1 - 07:03 (138 HR)

Mile 2 - 06:46 (152 HR)

Mile 3 - 06:38 (158 HR)

Mile 4 - 06:33 (160 HR)

Mile 5 - 06:15 (164 HR)

Mile 6 - 06:13 (168 HR)

M 6.22- 01:17 (05:47 pace @ 174 HR)

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10k in 40:45 (06:33 pace @ 156 HR)

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I got a call from my friend Puds yesterday asking was I running the UCC 10k this morning. Puds is getting back into running after a break (a few years back he ran 59:xx in Ballycotton finishing in the top 100 and got 2:57:xx for his second Marathon attempt.

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"About 7 minute pace would do me" he said. I knew he was underestimating a tad. However with me aiming for 6:30+ pace we agreed to run together and pull each other along. We picked up Ritchie (a friends of Puds) on the way in. He was giving it a go - "I have to do something about my smoking" he said.

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We placed ourselves well back in the pack at the start line. My warmup hadn't gone very well with my HR in the 150's for a very easy pace. I had decided there and then to ease my pace back towards 06:50 pace (3 hour marathon pace) as I didn't want to push and risk an injury after yesterdays 20 miler. The shuffle after the gun went off was reminiscent of a marathon start and it wasn't until we had run 500m that we began to get under 8 minute pace (I nearly forgot I was in a 10k race). After the first mile we began picking off runners in front, which lasted right up to the finish line - a great feeling. The end of mile 2 and the first half of mile 3 saw us climb the only hill on the course - we continued at a nice steady comfortable pace at just above 7 minute mile pace. Past the crest and a fast downhill section, Puds hung back a little but caught back up at the 3 mile mark. Still very comfortable as we picked up the pace towards the 6:40 mark. My legs felt great and if the pace was becoming hard it was still comfortable (I now know what the comfortably hard feeling is like). We continued to pick off runners in front - "Solid running Grellan, you're like a metronome" Puds said. I certainly felt like I was cruising (the difference between racing and running comfortably hard although only 20 or 30 seconds a mile is huge - no pain whatsoever).

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Shortly after the 4 mile mark Puds passed and said he was picking up the pace for a mile. I only found out after the race that this was my cue to hang on to his coattails and then lead him in over the last mile. However I let him go but maintained a 15 yard gap behind him. My pace had picked up to 06:15 at this stage and I was surprisingly comfortable. During the last mile Puds picked up the pace again and the gap between us lengthened but we both continued to pass others. I knew I had enough in my legs to pick up the pace a little if I had to, should someone come up on my shoulder. with the 6 mile mark in sight I passed under the 6 minute mile pace as I increased my leg turnover. While my running over the last mile felt tough it was still reasonably comfortable. Approaching the finish line I was surprised to see 40:xx on the clock and I still managed a quick sprint to overtake my last runner 10 yards from the line. I suppose when running with those who have averaged 06:30 pace for the race it should be quite easy to pass them and leave them behind when you are at sub-6 minute pace (unless they had held back also). Puds came in at 40:28, I think, so he put a few yards between us over the last mile.

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While 2:30 down on my PB I am satisfied with my run as it worked out the way I wanted. Sure, if I started nearer the front I could have had a good shot at getting under 40 minutes, but this race was never about the result, it was all about feeling good and strong while getting a tempo run in. Certainly pinning a number on my shirt makes tempo pace feel very comfortable.

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Ritchie came home in 48:xx and as we stretched by the car he recovered by lighting up.

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Sun 5th April

10.02 miles with 6.22 miles in 40:45 (06:33 pace @ 156 HR)

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I'm going to call this Marathon Peak Week # 1 (Run 77.9 miles, Bike NIL, Swim 3500m)

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