Flying to a faster 5000
On Thursday evening I raced another 5000 on the track. 22:17.48, so about a 54 second improvement on last time but less exceptional in terms of splits. The kms went: 4:24, 4:26, 4:30, 4:31 and 4:26. Average heart-rate was 149. I was really happy with the time, less so with the race. I didn't take my usual couple of easy days prior to the race — in fact, I've been returning my training to a more 'normal' volume (70k) this week. On Monday I ran hill loops and drills with the The Speedygeese; Tuesday my '17 hills' 10k course; Wednesday a steady 10k run. So to finish a 5000 just 47 seconds slower than my M50 PB took me to a happy place.
As a race though, it was rather sad. There were just five of us on the line, three of whom ran the 3000! Where are all the Masters track distance runners these days? So I came 2nd — running the whole thing pretty much as a solo time-trial. Lance was completing an easy 3k (he would run a PB the following evening of 9:54), but even so he was a little too quick. After 2 laps of 'sticking' I was by myself, running round and round and round. Craig was way up ahead on his way to a 20:27 PB. I want some competition (and fun)! To get this I'll switch to racing 3000s for a while — perhaps doing the earlier and more popular 6pm race.