10 Mile Race Results

Final sprint to the finish

Yea, I got an age group first place in a 10 mile race today (10/18). This is my last race in the 55 to 59 age group; my next race December 6 will put me in the 60 to 64 group. This race was the Wellington Horse Country 10 Miler and was their 11^th annual race. The course is flat with a couple long straight sections; the temperature was about 70 degrees at the start. My time was 1:10:56 with a 13^th overall finish.

My first mile was 7:18 and gradually worked down to 6:41 at the last mile. It is amazing how we can push ourselves to keep running fast when our mind and body is trying to tell us to do otherwise. I found that if you can keep pace with someone running at your speed it is mentally a little better. They had water at about every two miles and I gulped down a mouthful at each. I also ate a Gel at around the 30 minute mark when approaching a water station.

I took two days off from running and ran 4 miles this evening, my legs a still a bit sore. I now will begin training for the Half Marathon. My plan is to do two weeks of easy running while increasing my mileage then start doing Half Marathon focused workouts up till a week before the race then taper. Hopefully all goes well.

I’ll give a rundown of my last two weeks of training for this race, the training paces were based off the time I was predicted to finish a 10 mile race:

10/5/15 - 6.98 miles, 2 mile warm-up. 5 X 5 minutes tempo run with 60 second jog between. Each 5 minute repeat was around 7:14 pace. 1 ½ mile cool down.

10/6/15 - Off

10/7/15 - 2 mile warm-up. 5 X 800 repeats with about 1 ½ minutes jog between. Each repeat was around 3:34 to 3:37 each. 1.61 mile cool down.

10/8/15 – Off

10/9/15 – 3.56 miles, 33:22 minutes. Easy run around 8:40 pace. 3 short strides after.

10/10/15 – 9.09 miles, 1:29:44 minutes. 9:25 average pace. Easy long run.

Mileage for this week was 35

10/11/15 – 4:04 miles, 37:33 minutes. Started at around 9:20 pace, finished at

8:40 pace. Recovery run from yesterday’s long run.

10/12/15 – 6.13 miles. 2 mile warm-up. 20 minute Tempo run. Picked up pace till I hit 7:03 for about 8 minutes then backed off a little. 1.4 mile cool down.

10/13/15 – Off

10/14/15 - 5.12 miles, 49:24 minutes. Easy run with two fast 1 ½ and one 2 minute pick-ups during the middle.

10/15/15 – Off

10/16/15 – 4.01 miles, 43:22 minutes. Easy run with two short strides after.

10/17/15 – 1.70 miles

10/18/15 – race day