10K Chris

Beacon Medical Practice running teamFollowing on the heels of my determined decision to become fit, slim and healthy a couple of years ago, I’ve been running pretty regularly. Since then, I’ve clocked up roughly 700km of sweaty boring hours, and have even begun to find it less boring, if no less sweaty.

Last year I completed my first Triathlon, and yesterday I managed my first proper 10K road race, running with some of my colleagues from The Beacon Medical Practice. I thought I would share a little about it below…

Location

City Of Lincoln 10K Route MapMy friendly local medical practice, as part of encouraging holistic healthy living, offered to book anyone who wanted to run onto the Lincoln 10K. Nine of us ran it, ranging from an ultramarathon runner to first timers, so the pressure was nice and low.

The City of Lincoln 10K is a very flat course, running two squares around the Cathedral quarter slap-bang in the centre of historic Lincoln. Click the route on the right for a nice big version.

Training

I… didn’t do any. I meant to, but this year has been pretty rough so far. I’ve been ill quite a few times, had a scary exam to prepare for, and suffered from a fair bit of stress/tiredness. Looking back over my fitness log, I’ve been managing around 2-4 shortish runs a month since the new year. Probably enough to maintain fitness, but definitely not improve.

I’d hoped to put in some serious practice, but instead, a week before the race I found myself texting my sports performance specialist friend Jon, asking “How do I knock 5minutes off my personal best for 10K in a week”. I settled on the following plan

Monday 10K at race pace
Tuesday 5K at race pace
Wednesday Rest day
Thursday Long walk
Friday 10K at pace
Saturday Rest day

Regarding nutrition, I ignored this in the days leading up to the race, but on the morning of, I had a quorn and halloumi omelette, plenty of protein and fat, with some carbs in the form of a pack of mints.

I had planned to eat a slice of toast with jam as well, but felt a bit full following the omelette, and felt longer acting carbs vs running whilst overfull was a difficult call. Should have got up earlier, and kicked off with some porridge…

Experience

On the starting line, waiting for kick-off...I had a great time. I slotted myself into the sub 45 minute group at the start line, more to avoid the crush of people slowing me down further back.

It was a great race overall, and my first real experience of the need to pace more carefully.

The first kilometre, I got much too excited by the atmosphere, and the people around me to overtake, and pushed a bit too hard. My earphones fed back to me that I’d managed a 4 minute 11 km, so I made a conscious effort to slow down over the next 2km, picking slightly slower people in the field and keeping pace with them.

I settled into a rhythm, and generally just found 3-5km great. However, I hit the halfway mark, and hit a mental wall, struggling to keep my pace, which was apparent by around 7km, where I’d started to drop from 4:30-4:40s to nearly 5min per kilometre.

Talking myself out of the doldrums, I was able to pick up the pace again at 8km, but then hit more of a physical wall – I’d been pushing pretty hard for 35 minutes by now, and there weren’t any reserves left in my legs. Over the final 2k, I didn’t get my usual burst of energy with the end being in sight, and clocked up my slowest times, at 5:08 and 5:16.

It was a great race overall, and my first real experience of the need to pace more carefully. I think that if I hadn’t had a pacing reminder early on, I’d have carried on pushing a bit too hard, and really crashed later on around 6-7k, almost certainly harming my time overall. As it was, I probably ran it a bit too much as a 5K, with a PB for my 5K time too!

I wonder if fitting in some complex carbs in the morning would have sustained me a little better – difficult to say, I suspect it wouldn’t have made much difference either way.

Results

I was aiming for a sub 50 minute time, solely to beat my brother’s time from his 10K last year. On Monday, 6 days before, I ran a practice run in 55 minutes, which was not terribly encouraging.

What did I manage? Not just one, but two personal bests! New PB for 5K at 22 min 44 seconds and for 10k at 46 minutes 46 seconds. I came 717th out of 4,682 (15th centile).

Even more importantly, we bonded as a team, and I got to eat 2.5 pizzas in the 7 hours following the race. All in all, a total win.Having a well deserved pint to celebrate a combined 90 kilometres of running