Great day for Team Rogue at the IBM 10k

Today was a great day, the weather, the atmosphere and a good tune up for Team Rogue. I posted yesterday that was a test for me and set out my target and goal. I know I’m in sub 3 hour shape, my workouts at 3 hour pace feel relatively easy but today I wanted to knock out a 3 hour marathon equivalent 10k which is a 38:21 or a 6:10 pace. I wanted to feel comfortable at this since that is the goal at CIM in December and then all out for Boston.

I managed a 38:07 with the following splits today:
6:13
6:02
12:15 (no three mile mark)
6:02
6:24 (mile 5 must have been off, that’s my thought since my effort wasn’t less and others said they also found it too slow)
1:07

So I was on target for what I wanted to achieve today and am very happy with that. The effort wasn’t uncomfortable, there were times I was holding back because I wanted to just make sure I hit the 6:20. This is also a PR by over a minute which is good. The team did well overall, lots of PRs and some good age group placements. One of our team mates finished 3rd overall and Mike, put together an age group finish ranking:

1

4

4

1

3

3

8

14

15

12

2

11

9

13

16

What’s crazy is we all ran 10 miles yesterday since this isn’t our A race and the warmup today ranged from 4 to 5.25 miles so this wasn’t a “fresh” legs race.

Today’s run: Post Above

Current wins: Friend with a 6 minute PR at the 10k, Friend with a 7 min PR at Nike Women’s (PR was 9 years ago) and a 41 min faster run than last year, day at the lake with the Sensei

Current losses: Side stitch continues to plague my runs, too much lake water up the nose

Visualizing to prep for a 10k

Tomorrow is the IBM 10K which the team is supposed to “race”. Now we ran 10 miles today and are supposed to run a 4 mile warmup and a 4 mile cool down. The goal is to race but I think it’s also to be tired since this is part of our training leading up to CIM in December.

I feel confident in my fitness to run a 3 hour marathon but have been fighting a side stitch and some muscular issues realted to that. So for tomorrow I’m getting my mind into a 3 hour marathon equivalent 10k which would be 6:10 pace.

The course is fast the fast two miles and the last two have some hills. My race plan is to go out at a 6:15 pace for the first couple of miles then down to a 6:10 for two and then push as hard as I can for the last 2.25. The fifth mile has a decent hill so it make it touch to make up the 5 seconds from the 6:15 miles but I hope to be able to push through it. Let’s see what happens, that’s the plan I’m getting my mind wrapped around and there may be a minor tweak here or there today but once I lock in there’s no second guessing tomorrow.