In preparation for the Pittsburgh Pirates 10k this Saturday, I did an interval training run yesterday. I ran a slow one mile warm-up over to the cinder track at O’Hara Elementary, ran three one-mile repeats there, and then ran a one mile cool down home. With the race just three days away, I've tapered my training this week. Today is a rest day - I'll get a few miles of slow running/walking. Tomorrow I’ll do a training run with George. Friday, I’ll do another slow run/walk day to stay fresh. Saturday morning at 7:30, I’ll be ready.
I want to negative split this race. From my discussions with George and in my own thinking, I came up with a plan to start the race fresh, negative split it, and PR.
Yesterday, I simulated the first three miles of the race in my repeats. I ran the first mile at 7:45 pace, the second at 7:30 and the third at 7:15, allowing myself one to two minutes of walking between miles. Of course, I won’t be walking between miles in the race, but I do plan to grab a drink and a 15 second walk break at the first drink station after mile three. After that, I finish the second half of the race strong with another 7:15 mile, and then two 7:00s or sub 7:00 minute miles to the end. My ideal goal is 43:00. If I work hard and don’t quite make 43:00, but finish with a PR, then I’ll be satisfied. My current 10k PR time is 45:25, which I set at Pittsburgh’s Great Race in 2010.
A 10k PR time on Saturday would show me that I’ve improved my speed as a result of the winter training with George, and it would give me encouragement for a half-marathon PR in the Pittsburgh Half-Marathon coming up in a little over two weeks.