Wannabe: What's my strategy for the 10k?
Coach: Run as fast as you can.
Wannabe: How fast is that?
Coach: 10:37 average pace for 6+ miles
Wannabe: I'm afraid - that sounds very fast.
Coach: Ok, run 10:58-11:05. [wuss]
Wannabe: What was that last word?
Coach: What I was going to say is run that pace for the first 4 miles and then see if you can speed up the pace 10-15 sec for the last 2+ miles. BUT, make sure your HR does not reach 90% because you won't finish with a new PR and everyone that knows you will disown you. Let me see here ... do you owe me any money? ... not yet ... ok, so I will disown you rather than sue you as well as disowning you! No pressure. Remember runners are made of flesh and bone and that magical thing called courage!
So I went to Garmin, took all my level spits where elevation gain and elevation loss was zero. Then I correlated all my average HRs with my average Paces and ran a correlation and fit a trend-line. The correlation is pretty strong at 57%, so there is something valid about this graph.
So the Coach's pace is actually doable for at least one split (which for me is .5k). It shows that a 11:00 mins/mile (or 6:52 min/k in my graph) means that my heart rate should be averaging about 141 BPM.
Ok, so my coach is pretty smart - what can I say? I shouldn't be afraid as it is in my comfort zone to run this fast over 2 to 3 miles ... 4 miles should be a push from training, but with adrenalin and lulu-lemon in front of me I might be able to keep my running form and finish strong!
An elevation map of the run (in metric of course) so at 4 miles I be just around the 6.5k mark:
One final thing - I'm seriously thinking about running without music. Last night there was 1377 people signed up for this combined 5k/10k race - there will be more than enough activity around me to keep me distracted, and if I have a music malfunction Mr. Bigglesworth will get upset. And when Mr. Bigglesworth gets upset ...!
Thanks all for the well-wishes. This run, BTW is a long-run for this week moved from Saturday. It is part of my training for improving my 5k times near the end of the year. So I will wear a boring technical shirt from the Running Room for this race.
So on the Garmin my display will be: Current Pace, Avg Pace, HR
When you speak of me ... speak kindly!