Run for Gold 10k – 45:30

One of  my favourite WAMC races, this 10k crosses 2 bridges, Graham Farmer and the Causeway. It also passes my new work office just off Canning Highway. Conditions were excellent and I knew I could push quite hard as I felt good, just had a banana for brekky. I was hoping for a PB but the headwind along the river after 8km did for me. I was pleased that I sustained an average 4:30 pace including a fast 4:17 finish which saw me reel in a bloke from about 200m in front of me! I like finishing fast but maybe I need to use some of that pace earlier on?

I couldn’t beat last week’s PB, but am still pleased with the 45:30, my fastest on this course.

I love stats, so here’s my progress over 3 years at this race:

Year	Time	Place	Place in Age Group (M40)	Total Competitors
2008	49:44	151	18	325
2009	46:39	116	19	338
2010	45:30	97	11	341

So not a bad progression, interesting that a 3 min improvement in 2009 still saw me slip a place in the age group!

10k Joondalup WAMC Road Race – New PB!

Beat my 10k PB by nearly 2 mins to go sub 45 for the first time, at around 44:48 according to the trusty Garmin. I was really pleased with this race as I started out strongly after a proper warm-up, doing the first k in 4:33. My slowest split was at 8k where I slipped to 4:40 but 9km and 10km were done at 4:15 and 4:10, my 2 fastest kms! So I was happy that I had plenty of reserve to steam home. The conditions were lovely and cool which helped a lot. Also, I played swapsies with another guy who really pushed me the whole way, but I pulled away from him in the last km, which was very satisfying :-)

I did no real training for this, running only once in the previous 10 or so days. A case of less is more?

Oh yeah, I did most of the running on my forefoot (pose running) which I think accounted for the speed. Unfortunately my calves took a hammering and I could barely walk for the next 2 days with DOMS (delayed onset muscle soreness)!

As usual Roberto Busi won the race in 30 mins or something ridiculous, and is this years State Champion.