Race Pacing-10K style

So, I recently did a 10k down in Sylvania, Ohio for my buddy Todd Crandell of the Racing for Recovery organization.   He’s been a friend of mine since I got started in triathlon and one of the few crazies out there that can relate to my personal “insanity.”   (All good of course!).   One of the things I have found since starting in the sport almost 10 years ago is to try and help out with the non profit’s as much as possible and tie it into a little racing while I’m at it.  

My post this time is about pacing….no matter what type of event.   I’m a huge proponent of negative splitting, especially on a course like this 10k.  It was a 2 loop 5k course, so logic would tell you it should be pretty easy to do.   This was a classic case of “do as I say, not as I do.”   Even coach’s need a stern talking to.   I blew all my plans out the window in the first mile.   I expected to run just under 7:00’s at around 6:50 for the first half, then drop down to 6:45’s.   I had no weather to blame, but had tired legs from riding 2 hours the day before.   This was no excuse for my poor execution.    Needless to say, after the first mile where my Garmin said 6:25, I knew I was in trouble.   On the one hand, my speed work has paid off, but my pacing needs some work.   I guess better here than at Disney.    The course was relatively flat with mild wind and fast.    Nonetheless, my time left a little to be desired when my second loop averaged over 7:00.    The good news was I had nobody older finish in front of me, but I once again lost 2 spots in the final mile to a couple of 20 somethings.   10th place overall, but 3rd in the AG.    All in all, I was glad I did it, but I also have to remember to heed my own advice.   “NEGATIVE SPLIT.”