I had a break all week last week because I had this race on Sunday 13/09/10 and I needed to try to recover at least a little. My aim for the race was to go out at 6:30 min/miling and see what happened, as far as I'd been told, there were a couple of hills but its not too bad.
The race started off with a nice long uphill of about 1k and then the hills kept coming for the first half with a horrible one around 4 miles. Needles to say my 6:30 pace didn't last long and again I was struggling on the hills which I usually relish as I'm fairly good on them. I did manage to keep my pace below 6:40 most of the way but it did creep up a little towards the end as we went against the wind for the last few miles.
I ended with 68 mins which was still a PB for me at 10 miles even though it was harder than my last 10 miler which was part of the Welsh Castles Relay and 70 mins.
I think my recovery is ok generally but as soon as I start going over the hour or if any hills are involved my energy dissipates rapidly. I'm going to try and keep my training around 5 miles or less for a while but keep speed work in there and see what happens.
I did the last lake swim on Friday and managed about 20m front crawl because the tendonitus in my shoulder flared up. I finished it breast stroke, still no swimming for me for a long while yet but its no problem at all while running and cycling is ok if I don't stand up. Looks like I'll have to concentrate on the running which is probably a good thing for me.
Next is the Cambridge 5k park run on Saturday and possibly the Chariots of Fire in Cambridge on Sunday which is only 1.7 miles.
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