Shannonvale 10k - Real Evaluation

Ok so my recent evaluation shows that I am running pretty efficiently, getting more miles per gallon, but that means nothing unless I can translate it in to a pretty decent race - after all I train so that I can race, don't I? and being able to run 5 miles in 34:17 at 140 HR tells me nothing about how fast I could race 5 miles - other than it is somewhere under 34:17, but how far under?

.

So that is why I was toeing the line last night with about 60 other hopefuls at the start of the Shannonvale 10k, a low key race just outside Clonakilty in West Cork. I met up with Diarmaid at the start line, both of us aiming for somewhere around the 40 minute mark. Based on recent training I would expect to break 40 minutes for 10k - on a flat course, no problem - but there was a hill thrown into the mix on this course shortly after the 2k mark to make it more interesting and the 40 minute target that bit more elusive.

.

Ready, steady go! and we were off down the hill through the village and up the incline at the far side. 1 minute in and the Garmin showed an average pace of 5:37 per mile. I counted 14 in front of me but passed a few going up the incline, turn left and I'm somewhere in the top 10 with Diarmaid at my side. A guy in blue I had passed on the hill passed me out going down a slight incline as the field settles into their respective race paces. 1k in 3:55 - on target, but early days yet. 2k in 7:58 with Diarmaid at my side, steady pace all the way.

.

Shortly after the 2.5k mark the hill was upon us and our pace plummeted towards 8 minute miles and beyond as the grade steepened. With the twists and turns we could not see the top and Diarmaid began to pull a yard or 2 ahead of me. Passing the 3k mark close to the top, the Garmin read 12:35 - the hill had knocked me 35 seconds on the wrong side of my target.

.

As we crested the hill I caught up with Diarmaid and we coasted down the other side passing the 4k mark in 16:34 - back on target pace but unable to claw back the deficit left by the hill. We could only see 2 runners in front, the guy in blue and a guy in black compression socks he had passed going up the hill. We didn't look behind. We picked up the pace slightly to the 5k mark over a very gradual downhill passing it in 20:26 - halfway with a 26 second deficit on our target - it was going to be a tough ask to claw that back over the last 5k.

.

The distance to the two guys in front had remained constant since the 3k mark as we all appeared to be maintaining a steady pace, passing the 6k mark in 24:24 (another 2 seconds off the deficit) as the course changed to a very gradual uphill. The guy in the compression socks was slowly coming back to us and he looked behind to see how far back we were - "He's suffering" I said to Darimaid "we're gaining on him". I was feeling reasonably strong at this point and as I gained on the guy in front Diarmaid fell off the pace and dropped a few yards behind. I passed the 7k mark in 28:23 hot on the heels of the guy in front but just maintaining target pace, unable to eat enough into the deficit, now at 23 seconds. I passed the guy in front and gradually pulled ahead, still maintaining a pretty constant pace as opposed to putting in a surge - the 8k mark came in 32:22, another second chipped off the deficit, but not enough to get me near 40 minutes with 2k to go.

.

My central governor was telling me that 40 minutes was unachievable at this stage and that there was no point in pushing any harder - the legs are already beginning to feel very heavy and there's no point in killing yourself. I pushed on regardless repeating to myself that this was not the time to throw in the towel - push on as hard as you can, regardless of the outcome - weakness at this stage could lose you a place - the 9km mark came in 36:14. I'll need a 3:45 last km to get under 40 minutes - my breathing at this stage was pretty laboured and my legs leaden. The guy in blue was anywhere between 50 to 100 yards in front. I pushed on as hard as I could, turned right onto the main road and down the hill to the village - surely the downhill will get me the extra few seconds I need - push hard - cross the bridge - downhill gone - still a 100 yards to the finish - up a slight incline - directed to the left over the finish line as the guy calls out "40:03". "Fuck!" was all I could utter with my last breath - so close.

.

Diarmaid came in about half a minute later behind the guy in the compression socks. We all shook hands on a job well done. The guy in blue introduced himself as Stephen O'Mahony, a fellow M45 runner from Skibbereen AC (although there were no category prizes in this race). Having come in about 15 seconds behind him I didn't feel too bad about my time as Stephen regularly places in the Category results in local races. The results place me 6th overall, with the field well spread out.

.

I had set out to evaluate my racing form ahead on my HM in 4 weeks time. Job done, although there's more to do, if i'm to get anywhere my HM PB.

.

.