…in which I go out too fast and gradually crash and burn on a sunny morning in Regent’s Park.
Background: I ran a strong Crouch End 10k two weeks ago – my fastest 10k since 2015. I haven’t run much since then, due to recovery and travel, and most of that running has been quite easy and slow. I did have a couple of days off work this week so thought my legs might be fresher than usual. However, it has been warm and humid and I felt quite sluggish in the few days before the race. Part of that sluggishness could have been from the sports massage I had on Thursday evening, but generally I felt well-rested, well-hydrated, and well-fueled in the couple of days before the race.
Goal: Given my Crouch End 10k time of 46:18 on a hilly course, I thought I could definitely run under 46:00 in flattish Regent’s Park. I set myself a stretch goal of 45:00.
Race strategy: Try to run 15 minutes per lap on the convenient 3-lap course. Reach 5km in 23:00 or less and then push to the end.
Weather & outfit: Warmish – at least 20C/68F – with strong sun (hello, June!) that made it feel at least 2-4C warmer than it was. I wore shorts, vest, and sunglasses with a good slathering of sunscreen.
The race: I positioned myself close to the front of the narrow start and went out quite fast, coming through the first lap in about 15:00 – on target for my goal time of under 46 minutes. My fourth kilometer was a swift 4:34 but then I started to feel the effects of the heat and speed. Seeing runners dropping to a walk and receiving medical attention on the side of the course did not give me a confidence boost and reminded me how warm it was in the sun. Perhaps I got a bit too anxious, but my legs and lungs were working hard and I didn’t have the mental strength to keep pushing as hard as I’d gone out.
Thus started a downward spiral of splits… Andrew passed my between 4 and 5km, looking strong. We kept each other going at the VP5 a couple of months ago, but today was not my day. I let him go and reached 5km in 23:17. For the second half of the race, I tried to stay steady and keep running. I even took a very brief walk break at the water stop after lap two…unusual for me.
Nilesh passed me on the third lap and I just didn’t have the mental grit to try and stay with him. Kilometers 7, 8, and 9 got gradually slower (5:04, 5:09. 5:15). With 1km to go, I gritted my teeth, picked up my knees, and pushed to the finish. Shouts of ‘come on, Heathside’ and ‘go, Tammela’ got me down the last couple hundred meters with a mini-kick.
The result: This was one of the poorest race performances I have had in a while. I never really settled into a rhythm – Nilesh said he had the same experience – and mentally I was not up for pushing. I was pleased to run my last kilometer in 4:35, but overall it was not a great race. My net time was 48:04 (4:48/km, 7:45/mi average pace). My pacing was in the “how not to run a 10k” category: Lap 1 – 14:56, lap 2 – 16:16, lap 3 – 16:50. Oops! I was 131st out of 760 finishers and the 19th woman overall out of 388, so in the grand scheme of things, this is not so bad.
This was a tough race and I did not particularly enjoy it. It was hot, I had no rhythm, and I felt a bit off. I have had quite a good past 6 months of racing, so I’m not particularly bothered by my poor race today. I’ve got a few more coming up! What I need to do is get back to the track and in the gym with some heavier weights to build my leg strength, speed, and stamina.
Post-race: Coconut water and the traditional RP10k flapjack. Chatted with fellow Heathsiders and shared around the chocolate raspberry cake that I made from our newly-acquired Vegetarian Athlete’s Cookbook. (The recipe is called “brownies” but it is definitely more cake-like. It’s still tasty, though, and relatively healthy with a protein boost from ground almonds.)
Next up: A different kind of challenge with the Adidas City Run 1 hour in two weeks. It’s a timed 1-hour race on a 1-mile loop. I’m not quite sure how to pace it but it will be fun to do something a little out-of-the-ordinary!
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