This weekend I raced the Derby 10k. I use the term 'raced' as it was a race against my own 10k PB and nobody else. Building up to this race, I focused on two key things within my training: 1. Maintaining pace 2. Three strength sessions each week since the start of February.
Previously, I have neglected strength training but I decided to make a more consistent effort as I have included a range of longer races into this year's schedule. Muscle strength is key to maintaining correct form and reducing the risk of injury. Also, in previous races I've started off with a good pace and had to reduce it for the last three kilometres due to muscle fatigue. This usually meant the last 3km of a 10km race were torture!
My plan was to also focus on a consistent pace during my long runs and hope that the training and strength work would make a difference. It certainly did! I only run three times a week but with the steps identified above and quality training sessions, I shaved a further 11 seconds off my 10km PB, bringing it down to 41 minutes 35 seconds.
Loving the Derby 10k race bling
In the past, I've tried starting races nice and steady with the aim of increasing the pace for the last 40% of the race. This was an approach I used when I started running as it was new territory and I always feared a breakdown. During my first ever half marathon, in 2014, I completed the Great North Run in 1:57. I felt a great sense of achievement as I'd finished my first half marathon but there was a sense that I could have gone faster as there was still plenty left in the tank. This became a similar pattern for the first year and a half of running. My thoughts then shifted to started quickly and then easing off later in the race. This is very difficult and I did not enjoy those races for two reasons. 1. You get overtaken a lot. One race I was in 5th for 3/4 of the race and ended up finishing 14th. 2. Your breathing and muscles are not your friend.
Half a smile after the 2014 Great North Run
As I've become more experienced, fitter and have a greater sense of what my body can do, I am more able to maintain a consistent pace. I know that good quality training, supplemented with strength work will ensure that I can maintain a good pace.
Here are my km splits for the Derby 10km.
Time to finish with something else...
After I finished this weekend's race, I sat and watched some of the runners coming in. After around 20 minutes, two ladies stood at the side of the run waiting for their friends to come in. Whilst waiting, they started to cheer the runners on and offer words of encouragement. It was remarkable to see what this did to various people. With less than a km to go lots of runners were pretty tired but these two superstars managed to squeeze a little more out of so many runners. It got me thinking a little more about pace and what can often cause us to speed up in a race or training run. Here are my top 10 speed boosters that cause any sense of pace to go out of the window:
- Gems. Finishers cheering on the other runners
- Spitters. A guy that likes to spit. There's nothing worse than feeling spit mist across the back of your calves
- BO. Bodily odour 300m into a race is bad news. I get a whiff of that and it means time to speed up and find a better pack to run with
- The stalker. Every time look over your shoulder you notice the same face. You can see it in their eyes that they will beat you no matter what.
- Werewolf. Clearly running beyond their comfortable pace and making noises that half resemble a growl
- Bowels. Say no more
- In da hood. Running through a dodgy neighbourhood usually results in a Rocky type speed increase.
- Oasis. You foolishly set off too quickly but you can now see the finish line. Time to over-stride and think you're picking up the pace
- Home straight. You're nearly there and you're so tired but it is the part of the race with the most spectators. Some call it a sprint finish.
- Canine. Dogs love runners. When they're off the lead you can become something to chase. I certainly know how the fake rabbit feels in the greyhound races! Also, I once ran a with some canine cross runners; a massive dog drooling over my ankles definitely helped increase my pace.
I'd love to hear yours.
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Happy running.
