Bob: Ran Shoreline Rotary 10K race today. Finished in 43'22" averaging 7'00"/ mile pace. Wanted to go out at 7'30" pace to simulate the first couple miles of the 1/2 marathon and run negative splits from there. Ended up going out a little bit faster though. After settling in after the first 1/4 mile, managed to run faster each mile:
mile 1: 7:11
mile 2: 7:15
mile 3: 7:03
mile 4: 6:50
mile 5: 6:49
mile 6: 6:38
mile 6 to 6.2: 1:30 (6'20"/ mile pace)
total time: 43'22"
When running at race pace Chirunning focuses = leaning and posture. Lesson learned that it is ok to start out slower that your target pace. Will have to work out strategy for the 1/2 marathon race. Goal between now and Sept 9 race day is to remain injury free.
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