Training Log Archive: Badger

Elmbridge 10km race. Another disastrous capitulation - for some reason I just can't get 10km races right. Ran the first half really well at a controlled even pace, felt really good - aiming for half way in 19 mins (so even pacing for the sub-38 target) and went through in 18:54, all feeling good. Then for some reason it all just fell apart just after 6km, the pace dramatically dropped from 3:48/km's to just over 4:00's, and I couldn't get it back again. The last 4km felt a real struggle as people kept overtaking me, and I crawled in for another 39-min race. That's six different 10km races I've done from 2013 to 2016, all between 38:51-39:26 (consistent!), but all following a fairly familiar story when the sub-38 target just fades away in the second half.

I don't think I'm being unrealistic with expectations - I set a 5km PB 3 weeks ago with 18:10, which is supposed to equate to 37:41 for 10km (according the Vdot/Jack Daniels pacing charts), and my half marathon PB earlier this year of 82:20 suggests a 10km equivalent of 37:13. So I find it a bit frustrating that I can do well at the longer and shorter races, but never quite seem able to crack the 10km - particularly when I did 10km tempo runs in marathon training earlier this year of 38:36 and 38:26, both quicker than all my race efforts!

No excuses on the day - a good course, the right length this time (!), lots of people around me to help with the pace - perhaps a bit hot at 20 degrees is the only thing I can point to. I guess I'm just not fit enough to run a good 10km at the moment (although the recent 5km PB suggests otherwise) and maybe the recent training program wasn't optimal - I probably need quite a bit more intervals/speedwork in there (which I don't really like!).

But any tips or suggestions for how to improve my 10km race performance will be gratefully received!

Anyway, for now I'm planning to leave the 10km behind for now and build up for the Maidenhead half marathon in September, as I start the long build up to the London Marathon in April - I think the longer distances are where my strength really is. But I'll have another crack at 10km in due course, I'm still determined to get that sub-38 some day - perhaps have a go during the marathon training next winter/spring as I seemed to be strong on those 10km tempo runs during marathon training earlier this year.

Race splits - 3:46, 3:52, 3:50, 3:42, 3:45, 3:48, 4:04, 4:04, 4:09, 4:09.

Results - 92nd out of 583

C • hmmm 4

Hyde Park

Regent's Park

Hyde Park

Chelsea Bridge loop. Early morning to avoid the worst of the heat. With 4 x 100m strides and then 1.2km at "10k pace" - felt a bit of a struggle - hoping the taper will come good for Sunday.

Hyde Park