Tag Archives: Middlesex 10k

Race Recap: Middlesex 10k, 2018 edition

…in which I run my second-swiftest 10k ever!

Photo credit: Bea V.

Background: I ran a good 10k in the Olympic Park last month. Training has been going well since then, with a handful of solid long runs (13-16km) and a smattering of tempo/hill/speed sessions. I thought I was in good enough shape to run faster than I did in the Olympic Park. Unfortunately, I came down with a head cold on the Wednesday/Thursday before the race… I promptly took two days off of exercise in the hopes that my cold would clear, and luckily by Saturday I was feeling better. Sunday morning, I woke up slightly congested and with a small cough, but physically felt okay.

Goal: Given my cold and a stressful week at work, I wasn’t sure how I’d perform. I thus set myself a series of goals for this race (is that a cheeky way of making sure not to disappoint myself?): 1) Under 46:00, 2) Under 46:18 (my fastest time this year), 3) Under 47:30.

Race strategy: Run by feel, not look at my watch too often, and not put too much pressure on myself. I wanted to average under 4:45/km but decided to keep my watch on the timer-only screen to allow myself to focus on how my body felt rather than be a slave to my splits.

Weather & outfit: Sunny and cool – around 10C/50F, maybe a tad warmer in the sun – with a slight breeze. Near-perfect racing conditions. I wore shorts, Heathside vest, and sunglasses.

Heathsiders pre-race. Photo credit: Jim C’s phone

The race: After an 11-minute warmup job, some leg swings, and a Heathside photo, we bunched up at the start and were sent off promptly at 10:30am. As usual, I let the flow of runners carry me along for the first kilometer: 4:22, swift. Andrew and I exchanged greetings and race goals – we both planned to run by feel rather than goal time.

Alun came up alongside me soon after and then pulled ahead. My second and third kilometers were 4:43 and 4:44. Not bad, but can you run faster?, I challenged myself. I think Andrew passed me somewhere in here and ran alongside Alun up ahead. That motivated me to surge to keep in touch with them. I caught Nilesh around 4km and he pulled me through to the 5km mark: 23:16. It might be a stretch to run 46:00 now, but let’s see what you can do. You know how to run a negative split.

Kilometers 6 and 7 are often my slowest in a 10k: my mind wanders as I get tired and my pace often dips as a consequence.

Not so today! With Andrew and Alun up ahead, I knew I had to try and catch them soon, otherwise they would be out of my sights by 8km. So I picked my knees up and reminded myself to use my arms. I can’t remember when I caught up with A&A but they certainly helped me pick up the pace: 4:36 and 4:34 for kilometers 6 and 7.

One lap to go, I breathed to myself, you can do this. With 2km to go, I gave a push over the very slight downhill section and around the tight corner for the last long straightaway. A 4:28 ninth kilometer at 41:35 on my watch: It’s going to be tight, but maybe you can just squeak under 46:00. Come on! I gave it my all in the final 400 meters, nipping along at 4:10/km pace, and almost caught clubmate Emilia on the line.

The result: I finished the 10k in 45:06 (7:16/mi or 4:31/km) and came 35th woman of 90 in this competitive club race. This was my second fastest 10k ever, and 21 seconds off my PR/PB from back in 2015. I am really pleased and wasn’t quite sure I had it in me, especially having a bit of a cold. But the morning was beautiful and I was fortunate to have clubmates of similar speed to pull/push me along during the race (thanks, Nilesh, Alun, and Andrew!). It all came together.

Post-race: Staggering around for a few minutes to catch my breath, acquiring a delicious apple-cinnamon energy ball from Tom, sharing my flapjacks, and trading race stories.

Next up: My goal race for this training cycle: the Ridgeway Run 15k. I ran it last year as an easy training run but hope to be in good enough form to give it a proper go this year.


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Race Recap: Middlesex 10k, 2017 edition

Photo credit: Noelle O’R.

I can hardly believe this was my fifth year in a row running the Middlesex 10k in Victoria Park. Always a big draw for competitive club runners, this year’s event was no different, and loads of Heathsiders turned up for it. This race always feels like a harbinger of autumn, and it’s a great way to test the road legs before diving into cross country season. For variety’s sake, I’m changing up my usual race recap narrative format in favor of a snappy bullet-point version:

  • Background: I did a month or two of track workouts back in the early summer, but unfortunately got a bit too eager in early July and developed some plantar fasciitis. I had to stop doing speed work and start doing lots of calf stretching, foot rolling, and toe raising. Not being allowed to do track workouts meant I decided to refocus my efforts on building up my endurance base, and I’m pleased to have put in a few 13-15km long runs (“long” is relative, marathoners!) over the past month and a half. All of that is a long-winded way of saying I felt like I could run a pretty good Middlesex 10k but not a PR/PB. Which brings us to the next bullet point…
  • Goal: I decided on a goal time of 48:00. In the past year I’ve run a couple of 10k races in just over that time, and recent parkrun times have indicated that I could probably manage that in this race. I aimed to try and average 4:45/km to give myself a bit of wiggle room if I slowed down in the second half.
  • Weather: coolish (~60F/15C) and overcast (good) but very humid (not so good). A nice breeze while running (good).
  • The race: It went by in a bit of a blur and was relatively uneventful. I ran alongside Caroline for the first couple of kilometers, trailing Nilesh and Tom. I caught up with the latter two around 5km, which I went through in a pleasingly quick 23:38. Tom and I then stuck together for the entire second half of the race, alternating between running side-by-side and swapping small leads (he claims I pulled him along, but I think it was mutual). With a couple of kilometers to go, I knew we could make it under 48:00. At 9km and onto the final straight, we picked up the pace. I dug deep to push past another runner and even managed a bit of a kick to finish in 46:46 (7:32/mile, 4:40/km) – my fastest 10k since 2015!

Photo credit: Noelle O’R.

  • Fun facts:
    • I hadn’t run a 10k under 48:00 since 2015 (at this very race). I think the long runs have helped my endurance a lot, as I didn’t feel like I was struggling to complete the distance.
    • This was probably one of the most evenly-paced 10k races I’ve ever run. It helped massively to run with Tom for the second half. Thanks for the pacing, Tom!
    • As per tradition, I baked in exchange for a lift to the race. I made this Scandinavian almond cake, which got rave reviews and which has become part of my regular baking rotation (if my erratic baking can be called a “regular rotation” at all).

For me, this is remarkably even pacing.

And that concludes my recap of this year’s Middlesex 10k. A quick and efficient race, as usual, in one of my favourite London parks. Next up, hitting the trails and XC courses!


Race Recap: Middlesex 10k 2015

‘Twas a crisp, sunny morning in early October, as club runners turned out in droves to run the Middlesex 10k in Victoria Park (one of my favorite London road race locations). I’d forgotten what a competitive race this was — it serves as the Middlesex County road race championships, so lots of fast runners show up hoping to nab a medal.

I had no such hopes, but set my personal goal at a somewhat ambitious 45:00. Since I ran a big 5k PB a week and a half ago and felt on the edge of a cold all week, I wasn’t too bothered about trying to gun for a PR/PB in this race. 45:00 would be quite close to my PB from this past April, so I knew it might be a stretch. In terms of pacing, I was aiming to run relatively consistent splits as close to 4:30/km as possible until the last couple of kilometers, when I planned to push to the finish.

Things were going well as J and I settled into a nice pace together. A 4:17 first kilometer before we settled into just over 4:30/km for the next few. An annoying boy around 3km threw us off by dancing around in front of runners before stopping right in our path — I barely squeezed past him while Jo had to dodge at the last second; we both yelled at him (I believe “idiot!” came out of my mouth) and alerted a marshal to the kid’s dangerous behavior.

J and I slowed a bit in the 5th kilometer and came through the 5k in 22:50. That was still on track to run under 46:00, so I was fine with it but knew I’d have to dig in and try to pick up the pace in the second half of the race. The next kilometer was a quicker 4:31 before I started to pull away from J as we approached the last lap. Perhaps I picked it up a bit too much, as my 7th and 8th kilometers were 4:23 and 4:43 respectively…oops! Probably should’ve tried to split the difference and stick to 4:30s. With 2 kilometers to go, I started pushing towards the finish. Things went well until 500m to go, when I suddenly felt like I had hardly anything left. I was able to fend off a runner behind me for the finish, but I didn’t have much kick.

My final time was 45:37 (average pace 7:20/mi, 4:33/km), good for 208th/292 overall and 36th of 79 women (told you it was a competitive race). I’m pleased, as it’s my second fastest 10k time to date. What did I learn from this race? I definitely need more practice pacing 10ks.

Middlesex10k-Oct2015-Splits

Moral of the story: 10k pacing is hard!

Heathside runners did well in the race, picking up quite a few of the Middlesex championships medals in various individual and team categories. S ran a big PB and J and C also ran well; we all enjoyed some smitten kitchen apple slab pie afterwards.

will run for pie

will run for pie

Up next: Cross country! I’ve got some snazzy new spikes and am excited to get back to the muddy hills after missing all of last season.

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