6/3 8 x 1 mile on bark (slower surface) w./ 1:00 rest- 5:50 average
6/7 800m time trial 2:13, 6/11 Portland Track Festival Mile- 4:56 (2:31/2:24- closed in 71)
6/14 2 mile tempo 11:18, 400m 72, 1 mile 5:16, 800m 2:29, 400m 69, 6/17 8 x 200m, 6/18 10 mile tempo @ 6:05 pace
6/21 4 x mile w./ 3:00 rest in 5:26, 5:18, 5:15, 5:00, 6/24 5 mile tempo @ 5:53 pace
6/28 5 x (1k, 400m) 1:00 between the k and 400, 400m jog in between sets- 3:20/74 average, 6/30 10 x 200m
I strung together a solid month of June to go with a good last couple of weeks in May. I was hoping, given my workouts, that I would be in 34-mid shape for a 10k right now.
Butte to Butte is one of the biggest road races in Eugene and, being in the middle of the Trials, this year was no exception. The course begins with a neighborhood loop for about a half mile and then a gradual climb for the next mile with a very steep section right before the 1.5 mile mark of the race. I have been told this course can be 20-30 seconds slow versus the track or a flat, road 10k. I still thought somewhere between 34:30-34:59 would be reasonable. It was 60 degrees and sunny at the start and we faced a headwind of about 10 mph on the point to point course.
I took things out in 5:35 which was probably a little quick with a net uphill in mile 1. I then split 6:05 for mile 2 which featured a big uphill and then a nice downhill the second half of the mile. Mile 3 was a 5:10 down a very steep incline. I then ran a 5:40 mile 4 as the course flattened out. I was about 17:25 at 5k and still on sub-35:00 pace at 4 miles- 22:30- 34:57 pace. At this point, however, my day was done. My legs took a beating on the uphill and downhill portions. I envisioned myself rolling on the last 5k on this course. It is perfectly flat and would make for a great 5k point to point race course. There was a decent headwind the last two miles and my legs felt like lead. There were plenty of people to run with and race but I could not respond the few times I got passed over the last two miles. I tried to go with a couple of moves but only lasted 10-20 seconds each time I tried to go. I would like mile 4-5 to be my quickest in a 10k and then try to maintain pace through the finish. I ended up splitting 5:55 and another 5:55 for miles 5 and 6. I didn't have much of a kick to the finish as I averaged 5:30s for the last .2 to finish in 35:32 (5:43 pace overall).
The bad news: I am more fit than this result shows. That is how I feel a lot of the time after races but there is no doubt in my mind I should see 34:XX on the clock in a 10k right now.
The good news: A new PR for me! It was a new PR but remains relatively weak in my mind because I think I can run about a minute faster right now. Last summer I ran 17:45-17:50s for a few 5ks and on the 4th I averaged 17:46 per 5k on a hilly course. That is encouraging. I don't get to race 10k much and the only other race efforts I've had in the past year are a pair of 36:1xs. Both were taken more as tempo runs but it was good to take off 40 seconds a couple of days ago.
There is definitely more in the tank and I will get to prove that. The 4th started a stretch where I race 5 times over 6 weeks. I am going to trust my training as my workouts will cut significantly in volume and speed up a bit. For example, instead of 4 x 1 mile, I'll have 4 x 400m at goal 1500m pace the week before my first 1500. I need to recognize that the work is done, let my body recover, and get after fast times in races--not in workouts.
Summer Schedule:
6/11 Portland Track Festival Mile- 4:56 (2:31, 2:24) in a tactical race
7/4 Butte to Butte 10k- 35:32 (5:43 pace) on a hilly course
7/14 All Comers 1500m
7/23 Bowerman 5k
8/4 All Comers 1500m
8/13 Scandia 10k (flat course!)
p.s. with the Olympic Trials in town, the top 80 were all at 36:00 or better on a hilly course into a steady headwind. I only managed 63rd. Most other years I would have been top-25 or 15.
