The Running Geek

Navy 10K Results

I unfortunately didn’t reach my target time yesterday, but I’m not going to dwell on that. I ran a 38:35 and considering everything I was happy with it. I wasn’t “anal retentive” with my race week routine and we went out to dinner at a friends place the night before and got home around half past midnight. I enjoyed the night out with friends, so all-in-all if I can run a sub 39 on 5 hours sleep and after a couple of beers the night before, I’m happy with it.

However in saying that, I have two races left this season (10 K’s that is) and I’m going to buckle down for the next 7 weeks or so to do what I can to improve all aspects.

The race wasn’t too tough, but it was a humid morning.

I followed my plan to go out a bit slower and my 1st KM split was about 3:43. Not too bad, although I still had a time feeling a bit dained part way through the race so am not sure that going out any slower makes a HUGE difference for me.

My splits for the 5K’s were:
First: 18:55
Second: 19:29

It was a 5K loop which was run twice so it’s a fair comparison of the first and second split.

Reflecting on These Results

When I look at my 2K training times this result makes sense. I am training my 2K’s at a 38:30 pace. To get to the next level I need to push those 2K’s to a point where I’m doing 37:30 pace or so. What does this mean in terms of time?

Well if I’ve been doing them around 7:40 – 7:45 I need to drop that to 7:30 – 7:35 or so. I have not done them this quick, and I know it will be challenging, but to get to the next level I think is going to be a big part of it.

I’m considering changing up a bit of my training routine and am going to re-read the training material from McMillian Running. I use his calculator often to look at paces I should be doing my training sessions at and also to play around with what my equivalent performances are based on past race results. You can get to his calculator from the Blogroll link in my side bar.

I’ll post my thoughts on my training plan changes, if they come about, later this week.

Still no new shoes, but I think I’ve decided to pick up a pair of Saucony Ride 3′s or 4′s for now. I’m going to pass on the lightweight minimalist trainers. Also I’m going to go back to wearing my trainers for my speed sessions as well to ensure I get more longevity out of my light weight Saucony Mirgae.