Harbour Bridge run, Sprint Duathlon and a 5k
My plan for the Sydney Harbour Bridge run was to enjoy myself, not bust a gut, and recover quickly to resume my normal training. In the end, all went to plan and I actually ran a 20 second course PB. Very surprised at that! I started mid-pack in the A-group and as per usual, spent the first kilometre up onto the bridge weaving around people who started too fast. Luckily the bridge is nice and wide, providing plenty of overtaking room. I'd forgotten to pack my Garmin so used my trusty Casio to record splits for later analysis. I ran at a steady (hard tempo) pace for the first 5k, then got motoring, smiling inwardly as I overtook people for the next 4.23k. I was running this section pretty much all out, but there were times when it was simply impossible to run as fast as one would like, due to the crowded nature of the out/back section down to Mrs Macquarie's Chair. My final time was 45:03 (4:53 per km), for 790th place out of 11,481 finishers.
The 5k race was the Customs Handicap lunch run on the Friday before Sydney. The 'Floriade' course is a flat double out/back with only the two U-turns (and wandering tourists) slowing things down. I ran with my mate Jim for the first kilometre, feeling very easy. I then accelerated, pushing quite hard with a rough goal of breaking 23 minutes. Only just made it! 22:58, with my average heart-rate being 144. Kilometre splits had been 4:38, 4:29, 4:32, 4:45 and 4:34. I was most happy with how I felt during the run which gives me confidence that averaging under 4:30 per k for a 5k race isn't far off. This coming Sunday I'm racing the in ACT Duathlon Championships (10k/40k/5k), with no goals besides enjoyment and not crashing.