Well done to everyone at Lincoln Tri for the results. Great turn out unfortunately I can't remember everyone but here are those I could. I really enjoyed the race that was described by runners world as "Lincoln is a city beloved for its culture and heritage, and now, among the running community anyway, its annual 10K road race". Well all I can say is it was warm and a fast start with many runners in the wrong area from the start causing a lot of pace changing and dodging. With a race plan in mind I hoped to breach 40 mins with sub 4min kilo pace. However It ended up more like this
1km 3:38, 2km4:02, 3km 3:59, 4km 4:03, 5km 4:16, = 19:58
6km 4:10, 7km 4:17, 8 km4:08, 9km 4:16, 10km 4:09= 21:00
I will say that4-5 k and from 8-9.5km it is distinctively uphill which Doug Malcolm will admit to as well....ah I must now apologise as I have missed him of the club list but he did manage to finish in 103 with a time of 37:48 and with a calf problem. Good work! There were plenty of RAF runners as well but I managed to finish ahead of the station runners which should save some face from today.
After the race I was disappointed with my time but I have to remember a few things.
1. Running since last year has been laboured and slow but once I return to the Lincs League 10k series it will soon pick up again.
2. When I posted the 36min 10k two years ago I was in the form of my life after a great race in Lorient and prior to my 4:45 Vitruvian.
3. I was 72kg with a fat % of 8 then and now weigh in at a healthy 80.5kg with a fat % 0f 12.5.
So what does this mean for the future.....
Working at a higher intensity over longer distances.
Running outside and not on the mill regardless of the weather.
Dietary control maybe required but I will let you know after my fish and chips tomorrow.
I am of to OASC this week to follow my yellow brick road so I will speak to you all soon.
No comments:
Post a Comment