Training Log Archive: Kris

Stopped for a run along the Lancaster canal while traveling back up the M6.

Welsh Athletics 10,000 m in Newport. Exciting to have a race and very grateful for the opportunity.

The only goal for this race was to commit to running a fast pace to halfway and then hang on for as long as I could. I have often been quite conservative in track 10 k's, whereas I have pushed hard early in Half Marathons and (despite slowing in the second half) run quicker than I might have expected. Ieuan was in to pace ~14:15 pace to 5 km, so I figured I would stick with that and see what group was left at the end.

I got in behind Ieuan at the start and he paced to 4 km in ~11:20 (~14:10 pace). I'd have liked to shelter for a little longer, but he was a good pacer otherwise (very little surging). I took out the next two laps and then pulled aside to let Emile Cairess come through. We passed 5 km in around 14:10 (Me, Emile, Dewi and James) but Emile was running just a little faster than I wanted to go. Little gaps kept opening and I'd have to work hard to close back on. From ~5.4 - 6.0 km I took another couple of laps but when Emile took over again he opened up a gap almost immediately.

It was all solo running from this point and I couldn't quite hold onto the same pace. I rallied a bit with 1 km to go, but I couldn't quite manage enough to sneak under 28:30 (Wales Commonwealth Games standard). Still, a big step in the right direction, lots of confidence that I am training well and (hopefully) more opportunities to have a go at the time.

Splits:
67.7, 69.7, 67.6, 68.1, 68.0, 67.4, 67.7, 67.8, 67.8, 67.8, 68.5, 68.4,
66.2, 68.0, 68.9, 69.4, 69.1, 68.8, 69.4, 71.0, 69.4, 70.0, 72.0, 69.0, 65.2
2:51.5, 2:49.6, 2:48.7, 2:49.8, 2:50.2, 2:49.9, 2:52.7, 2:55.0, 2:55.5, 2:50.2

C • 28.33 ! 10

C • Debut 1

Joining the ranks of the old men. 5 years to the veteran classes..

Easy around the back of Templeton.

3 miles tempo @ 3:07 min/km (2 mins),
10 x 200 @ 29-30 s (60s)

Minimal fuss today, which was nice.

Joined Anwen for yoga last night and feeling good today. Might have to make it a regular event. A week of taper, sleep and stretching inbound.

With 4 x 10 s hill sprints