Met Phillipe, Tom, and Kate at the west side of Bowen Rd. They had already warmed up, so we ran to the middle of Bowen Road, so just a 3k warm up for me. Kate peeled off to do hill reps. I was nervous. This was a 10k tempo at HM goal pace, so basically as fast as the dud 10k I did a couple of weeks ago. Plan was 3:50 and I was so grateful to have guys to help me through this because this was hard enough with help. I told them I didn't want to start out fast, but kind of a tall order, isn't it? We started the tempo going toward the east, so had 180 after 2k, and after 6k and finished at the east end of Bowen Rd (bowen road is 4k long and has markers each 500m) Our first k was 3:42, I hung back but didn't want to lose contact, then 3:50 (then 180), 3:44, 3:47, 3:49 (5k was 18:52), then 3:44 (this k is 8 seconds short per Phillipe, so add 8 gets us to 3:52, includes 180 turn around), 3:41 (again add 8 seconds, so 3:49), 3:51, 3:45, 3:32. It was only after 6k and the final turn that I felt like I could definitely finish the workout at desired pace. The men were strong and motivating. Tom pushed the whole last 4k stretch, and on the last k he told me to take the lead, and encouraged me to push with 500m to go, with 250 to go, with 100 to go. I was just surprised that he could talk as we're clipping along. I am so happy with the workout. The final time was 37:25, or 37:41 when you add the 16 seconds. That's better than I hoped for. Ave pace for the whole thing is 3:46, (3:48 for the first 9k, since the last one skews the average). I am soooo grateful to Phillipe and Tom for pacing me and encouraging me. There have been so many generous souls who have paced me over the years and it's a wonderful tool and I need to look for opportunities to do this for others. This workout does a lot to boost my confidence going into my half marathon in 10 days. I've been doing some negative self talk that hasn't been productive and which this workout and other workouts in the past month have disproved, and I am happy to report that I am back. | 