Base Camp 23:54
The race itself was a little boring. It was a combined 3000/5000, with the majority of runners stopping after 7 1/2 laps. Warming up with Speedygeoff before the race, he told me his goal (achieved) was to run 4:30 kilometre pace. Summoning up the confidence of Scott Brown, I thought 22:30 sounded logically possible. I kept up with Geoff for the first kilometre (4:32 for me), thereafter gradually slowing with splits of 4:40, 4:52 and 4:59. Bronwyn was calling times at the 200 start, so I knew I had to get a move-on if I was to break 24 minutes. Managed to do this with a 4:51 last kilometre.
So, another lesson learned. I'm not only slow in terms of top speed, but I'm also slow aerobically. My heart-rates for the race on Thursday were pretty much the same as for the race in January, which was a little over 2 minutes faster (21:50.7). Maybe a lack of base mileage in recent months is the reason for my glacial 5k speed? My weeks since September have gone: 40, 5, 0, 30, 44, 52, 56, 74, 65 and 82 kilometres. I'd like to run mileage in the 90 to 100k range over the coming months and see if that produces an improvement in aerobic fitness.