I won the race running a slow 10K

It wasn’t my best race. It was hot and humid in the end. And I am far from well trained. I shall have to far faster than this in 12 weeks. Having said that, I still won the age group and placed 23rd of all men. Not bad for an old man. I am happy.

The race started out well. I held a pace of just around 4:10-4:15 min/km for 6 kms (4:02, 4:09, 4:09, 4:16, 4:14, 4:09).  Then the uphill started for 2km (4:36, 4:34). The last kilometer was somewhat uphill to start with and finished with a 500m downhill where I went fast getting the split down to 4:20. The Garmin reads 140m above 10k, so the last bit downhill to the finish I pressed it at 3:50 pace.

I had a quite high HR throughout at 168 bpm on average, and 173 on the last km. Pressing it to the finish the HR went up to 175. I often get convulsions at the finish of the race went going up a gear, and this happened also this time.  Crossing the finish line, I throw up. All my morning coffee and last night’s salad came up. Interesting that it was not better digested. Something to think of for future races.  It was not a pretty sight, me puking this black gue. People came up to me as I was bent over asking if I was OK, as it looked like I had puked up my intestines.  “No worries. Just a bit exhausted!”, I answered. 

From the photo above, I can see that I need to work on my form. I have a hunched style. I think it has to do with rather week core and tight hips. Strength and flexibility exercise is what I shall do.

Weekly summary.

This week I ran about 45k in total, which is not a whole lot.  I had a decent 4x1200m interval with 400m easy jog in between on Thursday. I had aimed for 3:45 min/km but I am not quite there yet.
4:44 pace 3.57 min/km
4:46 pace 3.59 min/km
4:57 pace 4.07 min/km
4:52 pace 4.03 min/km

Weekly Summary
Monday, Oct 30, 2017 thru Sunday, Nov 05, 2017