Date: Sun, Aug 2, 2009 4:52 PM
Avg Pace: 04:56 min/km
Distance: 16.04 km
I felt quite good today, my energy was up compared to the last few days, and a felt aerobically good. BUT my legs were simply not up to the task, they felt heavy, and burning really early on in the run. Also, for the first 5 or 6km I ran on grass as much as possible - About 80% of the first 6km I estimate, which helps to slow me down a little.
After doing a 5min/km plus pace for the first 9km, I decided to increase the pace for a few km's. I tried to increase to 4:50, and managed to do 4:52. The next km, I increased again, trying to do 4:40 - but did 4:47. I tried to hold that for the next 1km, and did 4:44. THEN I decided to go for a 4:30 pace - I managed to do exactly 4:30, and 4:33 for the next 2km.
It is great to be able to pace so precisely in the 13th and 14 km of a 16km run, I think it is a good sign. I actually felt aerobically good while doing the 4:30 pace but my legs were not too good. So I think a sustained 4:30 pace in a race when I am fresh is quite doable.