Training Log Archive: Kris

Leeds Abbey Dash 10km

Huge pb, chuffed.

So with Anwen being ill I wasn't sure whether I'd make it down but after getting her home and settled she told me I might as well go. I knew I was in good shape and it was a good opportunity to run in a Welsh Athletics vest but still felt a bit bad for leaving.

Was cool getting a name on my number and warming up checking out some good runners. I planned to run controlled for 5km, aiming for around 30.20 pace and then see from there. Windy and cold on the warm up but I rightly figured you wouldn't notice it too much when running - it also had the advantage of being a headwind on the way out, so would give a nice boost on the return.

Did my best not to fall in a manic start as a huge group formed in the first km. We went through that k a bit fast, 3.05 on my watch but a fair bit quicker as I started it early but I was feeling good and the big group made it easy to shelter from the wind. Turned around at 5km ahead of schedule but still feeling comfortable. There were still about 25 runners the leading pack at this point but that was soon to change.

Just after the turn the leaders took off. I was immediately dropped but feeling strong and so I started to work through some of the others dropping back. I ran this km in 2.48 and the next in 2.50. The rest of the race I did my best to work through as people dropped off the lead pack.



I thought I could nip under 30 but was surprised to be able to run so well in the 2nd 5km to smash my PB. I think I've earn't a couple of doughnuts today.

2.58, 3.02, 2.58, 3.04, 3.00, 2.48, 2.50, 2.53, 2.55, 2.54
15.02, 14.30 (or something like that)
Results


Yeah I look knackered..

C • Awesome 13

Enjoying a novel about collegiate distance running on the train - Once a runner by John L. Parker. I'm only halfway through but I'd recommend.

C • Classic. 5

Still tapering - though I don't know if I will run in Leeds tomorrow..

Anwen out of hospital (minus an appendix) and settled at home - I am on the train to Leeds.

Inc. 8 x 5 lamp posts on/5 off

Morning running is tedious.

C • Best time to metabolise body fat ;-) 2

2k (2mins), 4 x 400 (60s)(2mins), 1200 (2mins), 4 x 400 (60s)(2mins), 2k

Aim to keep the 2km and 400s controlled, work hard on the 1200 and then go back to the same pace as before with a bit of tiredness in the legs. Felt great and mostly like I was holding back which is a good sign. Part of that might have been that I treated myself to flats in preparation for the weekend.

6.11, 70, 71, 71, 69, 3.27, 70, 70, 69, 70, 6.04