Once a while, love to validate my capabilities to run a Sub 40mins 10k
Saturday evening, a thought came in to attempt the Sub 40mins 10k. Personally feel that the effort levels are very high and may not be worth attempting such a crazy pace. Done sub 40 mins 10 km finish, a couple of times, but too much at stake to run this pace.
Got up around 5.30 am, supported Susan in preparation of morning tea and basic kitchen activities. She and daughter went off to Church while I got ready for my challenge.
Left home at around 7.15 am for my Warm Up drills. There was a lot of debate and drama for me to not attempt this challenge. Looked like nothing would make this challenge successful.
So many reasons to not attempt this craziness. But had no choice than to start the run at 8am.
By the grace of God, the initial 500 meters has a slight decline which lets me pick up the pace. The initial km was in 3mins 50secs which gave a reasonable confidence that I was on the right track. But continuing the pace for the next 9 kms looked to be a big challenge ahead. Subsequent km had a reasonable incline which was the next challenge. Kept focus on maintaining a good form and again finished in 3m 50s which was again a confidence booster. Now knew that a Sub 40 mins was reasonable and sub 39 mins looked a possibility if effort levels could be maintained. Continued with the strong pace till 5 kms for the U turn. Finished initial 5 kms in 19min 24sec, and now the next challenge was for a -ve split. Got myself in a better rhythm for a stronger performance. Picked up effort levels, improved mid-foot landing with good ankle lifts, improved arm movements and super strong mental conditioning for the final few kms to reach the finish. Overall confidence levels were higher and pace was getting stronger and stronger with the subsequent kms. The final km had a bit of an elevation gain but had energy levels to go stronger. Post finishing 10 kms, had enthusiasm to continue for 300 meters more and finish the strongest.
Initial 5 kms in 19m 24s, next 5 kms in 18m 45s
Super excited to have successfully finished the challenge and thanked everyone for giving me the opportunity.
Km splits below.
3.50, 3.50, 3.54, 3.54, 3.55
3.53, 3.47, 3.39, 3.42, 3.46, 1.03 (320 meters)
10kms @ 38m 09s, Avg Pace 3m 49s/km
Total 10.32kms @ 39m 13s, Avg Pace 3m48s/km, Avg Cad 176spm, Avg Std len 1.51meters, elevation gain of around 40 meters
Saturday evening, a thought came in to attempt the Sub 40mins 10k. Personally feel that the effort levels are very high and may not be worth attempting such a crazy pace. Done sub 40 mins 10 km finish, a couple of times, but too much at stake to run this pace.
Got up around 5.30 am, supported Susan in preparation of morning tea and basic kitchen activities. She and daughter went off to Church while I got ready for my challenge.
Left home at around 7.15 am for my Warm Up drills. There was a lot of debate and drama for me to not attempt this challenge. Looked like nothing would make this challenge successful.
- Feeling of breathlessness during the Warm-up drills
- Feeling of tiredness from yesterday's long run
- Pace is too intense for me attempt
- Distance 10 km almost feels like a 100 km run
- Traffic issues would not let me run fast
- Road work patches would reduce my pace
- Sun out a bit early and would make it difficult
- Feeling thirsty but did not carry a water bottle
- Why do I take ups such foolish challenges
- Nothing would make me finish the run today
- Body not in the best of state for the challenge
- Need to warm up a bit more
So many reasons to not attempt this craziness. But had no choice than to start the run at 8am.
By the grace of God, the initial 500 meters has a slight decline which lets me pick up the pace. The initial km was in 3mins 50secs which gave a reasonable confidence that I was on the right track. But continuing the pace for the next 9 kms looked to be a big challenge ahead. Subsequent km had a reasonable incline which was the next challenge. Kept focus on maintaining a good form and again finished in 3m 50s which was again a confidence booster. Now knew that a Sub 40 mins was reasonable and sub 39 mins looked a possibility if effort levels could be maintained. Continued with the strong pace till 5 kms for the U turn. Finished initial 5 kms in 19min 24sec, and now the next challenge was for a -ve split. Got myself in a better rhythm for a stronger performance. Picked up effort levels, improved mid-foot landing with good ankle lifts, improved arm movements and super strong mental conditioning for the final few kms to reach the finish. Overall confidence levels were higher and pace was getting stronger and stronger with the subsequent kms. The final km had a bit of an elevation gain but had energy levels to go stronger. Post finishing 10 kms, had enthusiasm to continue for 300 meters more and finish the strongest.
Initial 5 kms in 19m 24s, next 5 kms in 18m 45s
Super excited to have successfully finished the challenge and thanked everyone for giving me the opportunity.
Km splits below.
3.50, 3.50, 3.54, 3.54, 3.55
3.53, 3.47, 3.39, 3.42, 3.46, 1.03 (320 meters)
10kms @ 38m 09s, Avg Pace 3m 49s/km
Total 10.32kms @ 39m 13s, Avg Pace 3m48s/km, Avg Cad 176spm, Avg Std len 1.51meters, elevation gain of around 40 meters
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