{"id":672,"date":"2013-12-10T07:30:40","date_gmt":"2013-12-10T14:30:40","guid":{"rendered":"http:\/\/zgraggen.name\/racing\/?p=672"},"modified":"2013-12-10T08:33:56","modified_gmt":"2013-12-10T15:33:56","slug":"chrismas-rush-10k-2013","status":"publish","type":"post","link":"http:\/\/zgraggen.name\/racing\/archives\/672","title":{"rendered":"Chrismas Rush 10k – 2013"},"content":{"rendered":"

After the recent cross bike focus, my Z1 running is still a little slower than it was in summer. So going into this 10k the pacing guideline was to start of with a 6-6:05min\/mile and than afterwards run best effort. This was slower than my half marathon PR<\/a> and slower than my previous 10k best<\/a>. Therefore I wasn’t that excited, but not every race can be a PR. But my coach said, it might be that I am in better shape than my numbers indicate and I can go faster after all it is best effort from mile 2 on.<\/p>\n

It was really cold that morning with a few degree below freezing. Despite that I tried to experiment with less clothing for once. I decided to run in shorts, a long sleeve shirt with my QT2 singlet on top plus gloves and hat. But no jacket. I was cold and my finger were super cold at the start and I wondered if I made the wrong decision, but I told myself that it is the middle of the season and if I wanted to experiment with racing cold that would be a good time. As it turns out it was perfect, a few minutes into the race and it felt like the perfect temperature.
\nI talked with the few people around me, some of the teenagers were aiming for 35min time while some others were going for a sub 37min which I liked. I positioned myself in the second row.<\/p>\n

When the gun went off about 10 younger runners took of and quickly had a lead on me and everyone else. I let them go and jokingly said to a guy next to me, we shall see how many of them we will overtake. Even though I didn’t want to start too fast, I knew I was running well below a 6 min\/mile. We ran past the one mile mark with 5:49, “only” 10 seconds too fast. Even though it was faster than planned I wasn’t worried. I was focusing on the task at hand. By the first time the initial shuffling for position has stopped. There was a guy who over took me 3 times in the first mile to finally realize that he can’t keep up. Would love to know what place he finished \ud83d\ude42<\/p>\n

I ended up running with another guy and we both had the same goal a sub 37min 10k. I ran next to him for a while till I noticed that he also was running consistently and we had a slight head wind. So I fell back and ran behind him. For the next 2.5 miles into the wind I was following him. It wasn’t a strong wind, but it was noticeable that there was a wind. At first I thought it was easy to follow this guy. But it quickly got hard and at mile 3 I noticed myself falling slowly back and I had to make a conscious effort to catch up with him and stay on him. I was thinking to myself what was limiting me if it mas my legs or the cardiovascular system and to my surprise it felt like both. I just felt I like I didn’t have another gear.<\/p>\n

We ran together till mile 4. That is where I decided to start to push the pace. I ran along side the other person but wasn’t able to overtake him since he matched my pace. We ran together for almost a mile till I finally was ahead and started slowly to pull away. On the last mile I wanted to improve my pace but I had the hardest time to actually get faster. I looked at my watch and it said something around 30min and the only thing I was thinking was that his meant less than 7min of suffering. I wanted to check my watch again a little later but forced myself to run to the next bush till I would check my watch again. This almost became like a game of wanting to check my watch constantly, but trying to hold off as long as possible.\u00a0 This kept me busy until I reached the 6 mile marker. After that there was one left turn onto the finish line where the 5k people still were finishing. I overtook a guy who obviously was doing the 5k. He saw it as a challenge and sprinted past me. But I was so tired that I didn’t care and let him “win”.
\nI crossed the finish line in 7th with 36:32, which is a new 10k PR for me (by 17 seconds). I ended up winning my age group and received another nice plaque to my collection.<\/p>\n

\"\"<\/a>During the 10K I overtook 3 teenager from the initial front group. They all reminded me of my early running days when I would start out way to fast and then fall apart. It is amazing what a difference a proper pacing strategy can make.
\nFor once I don’t have HR data since my hear rate monitor was slipping down and after fussing with it 5 times in the first mile I just gave up and let it slide down.<\/p>\n

Race Result<\/a><\/p>\n

Garmin file (pace)<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

After the recent cross bike focus, my Z1 running is still a little slower than it was in summer. So going into this 10k the pacing guideline was to start of with a 6-6:05min\/mile and than afterwards run best effort. This was slower than my half marathon PR and slower than my previous 10k best. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-672","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/zgraggen.name\/racing\/wp-json\/wp\/v2\/posts\/672","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/zgraggen.name\/racing\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/zgraggen.name\/racing\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/zgraggen.name\/racing\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/zgraggen.name\/racing\/wp-json\/wp\/v2\/comments?post=672"}],"version-history":[{"count":21,"href":"http:\/\/zgraggen.name\/racing\/wp-json\/wp\/v2\/posts\/672\/revisions"}],"predecessor-version":[{"id":692,"href":"http:\/\/zgraggen.name\/racing\/wp-json\/wp\/v2\/posts\/672\/revisions\/692"}],"wp:attachment":[{"href":"http:\/\/zgraggen.name\/racing\/wp-json\/wp\/v2\/media?parent=672"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/zgraggen.name\/racing\/wp-json\/wp\/v2\/categories?post=672"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/zgraggen.name\/racing\/wp-json\/wp\/v2\/tags?post=672"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}