A new 10K PB

I've had lots to think about since my last run on Friday. I emailed my running coach with some questions pertaining to my running program leading up to my 1/2 marathon and 10k races in a few months. He gave me some really thoughtful advice, with the types of efforts I need to focus on in order to make the next "jump" forward. Basically, he suggested, and I know it to be true, I have to run at efforts that get me out of my comfort zone in training and allow me to get more use to running in discomfort. Specifically, in order to train for my 10k and 1/2 he feels that I'm not required to build my Sunday long runs to 2hours as was my plan. He feels that running long once per month would be adequate to keep this component up from a physiological stand point. My Sunday runs should focus on efforts that are slightly greater than my present Tempo run pace (3:56/K). I should be running on Sundays at 3:53/k for up to 15K with several striders thrown in. This would certainly get me out of my comfort zone!

As for today I met up with Steve B. at the track this morning, with the intent to lay the groundwork from all that my coach had given me to think about. My wife and daughter walked up to the track with me and watched and played. It was really nice to have them there. Later, Steve B's. wife showed up with their dog Buddy. We struck out to run 10k steady in ~3:56/k pace which would actually put me very close to my 10k PB. Since my last 10K I raced healthy was last November (I did run a 40:13 in April, but was sick), I've felt that my 10k PB was a bit soft. Fortunately, this turned out to be true. With Steve running with me for the first 5K, he finished in 19:37, with me following in 19:40. Steve then picked back up with me and paced with me for another K at about th 7 1/2 K mark. He then picked up again with 800m to go, and was a huge help with his pacing. It makes a world of difference to have a rabbit to push you during a run. The weather was conducive to a good effort this morning as well. It was moderately warm ( ~ 18 deg/C) and overcast.

I hit the first 10K in a relatively slow 3:59, 5K in 19:40 and finished the 10k in a PB of 39:12. Much of the credit certainly goes to Steve B. for being an excellent pace bunny, especially during the latter part of the run. I felt relatively comfortable during the run, excepting for the last 200m, so I think this new PB is soft as well and should be broken soon. It's a bit strange to know that my 10k PB is from a training run and not from a race situation. I guess this tells me I'm not racing enough.

The picture above is of my Mizuno runners immediately after the run today. I'm not particularly fond of them actually, and need a new pair. I think I'll have to re-evaluate my thoughts on them. Like me, they may look better in pictures than in real life.......today they get a bit of credit for carrying me through.