Around in circles
Time: 60 minutes
Rate: 4' 08.7" mpk
Weather: fine, mild, temp about 21 degrees, very humid, about 70%, strong southerly wind.
The one hour run was on at the track at the AIS tonight, my first real run at race pace since late November. A good number of runners and walkers turned up for this event which for some strange reason I like to do. A case of legs in gear and brain out of gear and away you go. No chance of getting lost, plenty of people to talk to as you go past or they pass you.
I always run this event the same way, easy first km to see how everything feels and then run to a consistant pace and try and maintain that the whole with maybe a final spurt in the last few minutes. It worked out that way tonight with a 4:20 km 1st and then settled into a comfortable pace at 4:06 - 4:08 the rest of the way quickening up at the end.
Felt as though I could have kept this going for longer but not faster as there has been no speed training for a long time. The endurance is there but no real speed. I beat last years distance by about 200 metres and will examine the lap splits when I get the recording sheet in due course.
I think I finished 5th with Trevor Jacobs smashing the M55 record going over 16km breaking the record by 2 laps.