Going Long (again) in 2024

Pace of 8:35

Ran a bit faster 8:17 pace - not intentional; it just felt good.  Last mile at an 8:00 pace.

Ran a comfortable 8:17 pace.

Ran an 8:33 pace.  Tomorrow will drive to Collingwood for Saturday's 10 km run.  My goal is to break 45 minutes.

Just got home (4 hour drive - so a little stiff).  A GREAT run, and a PB.  I was aiming to break 45 minutes, and so I did in spades.  I'm ecstatic!  It works out to a 7:02 minute/mile pace or a 4:22 minute/km pace - I've never run an event that fast.  I'll have to wait for the official results, so my time may be off by a few seconds - I'm going by my GPS watch.  Also, there was a man hot on my heals at the end, but I don't know where he started the race.  I may have finished behind him when the final results are posted.  No matter - I'm VERY happy with everything.  Note:  these results are now official.  

It was about 15 Celcius, with a very slight drizzle and low humidity, and not much wind.  The course was promoted as "flat", but it wasn't really.  This is a small event, with about 300 runners between the two races.  Very intimate, but well organized and the course was certified.

I knew I had to run a 4:30/km pace to break 45 minutes.  My splits were:

4:17  4:29  4:40  4:40  4:19  4:33  4:16  4:05  4:12 and  4:02.

The first km revealed a pretty decent downhill for about half of it.  Since it was an out and back course, I worried about how I would handle that hill at the end.  The second km was flat and I ran it on pace.  For sure I was pushing, as I could hear my breathing.  Tried to focus on relaxing.  Turning a corner onto another road revealed a pretty decent hill ahead, and it shows in my split.  Up and over and down, and then right into another good climb - shows in my next split.  I really do have to do more training on hills (not easy when you live in a valley).  Then another turn onto another road which revealed a long slow climb to the half way turn around marker.  At this point, I peeked behind and could see a lot of runners close on my tail.  There were 6 runners in front of me, including 4 jack rabbits who took off like a shot at the start.  Then one young woman and one man who I figured was about my age.  (Note:  turns out he is 10 years younger than me).

I must say, I was discouraged at this point, as I was breathing hard, was off pace, and was not even half way through.  At the 4 km mark, I resigned to just doing my best and figured a PB was not in the works, as it seemed I was slowing down as I went, even though my effort seemed the same.  The hills had sapped my energy for sure.

I was surprised, then, at my 5km split, since most of that part was a gradual uphill.  And even though my next split was a bit slower, with only 4km to go, I knew I had a good shot at the PB.  But I had to tackle those hills again.  So, I dug deep and pushed, shortened my stride going up and letting myself go on the way down.  For sure that worked for my 7km split, as it was my fastest at that point, and that gave me the confidence to push hard.  I was watching my average pace, and figured even if I slowed down on the final 3km, I could make it to a PB.  But I didn't slow!

I was passed by a youngster at the halfway mark, but then I passed the man my age (10 years younger) at the 8km mark.  I ran those last 3 with everything I had, and managed a good push for the final 200 meters.  I hadn't planned on that, but the man I passed was right on my heels (I could hear him breathing) and I used that little competition to push hard.  Ended up he finished a few seconds behind me, but I haven't seen the official results yet. Note:  actually tied him, officially.

So, I finished strong and I think I gave it all I had.  I figure I can do better as my training continues, and now I have the confidence to train up to a half-marathon in the Spring.  I had zero pain in my feet, and my groin was not an issue at all.  I'm a little stiff in my hamstrings after that 4 hour drive, but a glass of wine to celebrate tonight, along with some more stretching, should take care of that.