Today's objective was to increase my "race pace" run distance to 11k, with a target pace of 6 min/k and a stretch target of 5'30". This was to be the final piece in my May quest jigsaw. The chosen course was round the Farlington Marshes nature reserve, which offers a lap of just under 4k on varied terrain. As I'd run the Bristol 10k at 5'08" pace a couple of weeks ago, and had an easy long slow 14k and a sub-25 Parkrun last week, I was feeling fairly cocky - so served me right to fail to hit my stretch target for the first time since I committed to this lunacy. I came in on just over 62 minutes at an average 5'39" pace, so not a disaster and well within the 6 min/k target, but compared with Bristol, that extra k took 10 minutes
I started off to discover a nagging right glute, not a problem I usually associate with running. This disappeared after about a k, probably done too fast in 5'19", as my splits were subsequently relentlessly positive. At 6k I was bang on the stretch target (33 mins) but then steadily lost ground, with the last 4ks all between 5'50" and 5'55". For excuses to myself, I can offer negotiating 8 kissing gates, 40% of the run on bumpy tracks (nearly producing a face-plant within the last k), and choosing to run anti-clockwise, meaning the few hundred metres of tarmac on each of the first two laps, which helped to sort my rhythm out after the bumps, were gently uphill rather than down.
So - I only do one of these a month, aiming to increase by 1k each time. What will 12k in June bring, I wonder?
Onwards and Upwards!!
P.S. Nature note - I did spot a pair of lapwings through the red mist