Community Care Fitness 10K in Idaho Falls, new 10K PR of 34:05. "Official" time was 33:30, but I had the course at just under 6.1M so I ran an additional bit to finish it off. 1st overall by over 1 minute and a new PR in a timed 10K by 1.5 minutes.
It was an absolutely beautiful day for a run...44 degrees and no wind, lots of sunshine. Ran 2.5M warmup with Lynette then got ready to race.
I wore shorts, singlet, light gloves and arm warmers and was actually a bit hot (didn't need the arm warmers at the end). Pat B. and I lined up at the front (he was doing the 5K) and some new young guy named Steve was next to us and indicated a desire to run a 35 minute 10K, so I knew I was going to have some competition today on this totally flat course.
First mile was good, but a bit fast at 5:19 (Pat and I looked at our watches at 0.5M when we started to slow it back down and we were running 4:55-5:00!) then I settled into around a 5:30-5:35 pace for the remainder of the run. Pat started to gap us (Steve was still running with me through about 2.25M) and he finished the 5K loop in sub 17 ("official time of 16:08ish for 2.95M or so), I hit the "5K" finish at 16:20ish, heard my GPS beep at my 3M mark at 16:40ish.
At the beginning of the second loop (5K) I started to push a bit more to and put a gap on Steve. Everytime I would make a 90 degree turn, I would accelerate for about .1M to increase the lead. At 5M, I started to develop a slight side ache so I concentrated on my breathing to settle in down and it mostly went away but slowed me to about a 5:40ish pace. I entered the park and started to pick up the pace again when I got within about .25M of the finish. Ran through the finish at 33:30 and continued on for about 0.13M to finish a "real" 10K in 34:05.
Realized that my turnover rate is really good, but my power needs to improve. I could get the feet moving but it raised my heartrate and breathing too much. When I toed-off more and got my power involved, it all settled back down and the effort was better. Focuse on improving power between now and Boston.
Afterwards, ran about 0.75M with Steve and chatted, then about 4M with Pat and Lynette. Pat left, then Lynette and I finished a long day (at an easy pace) for a total of 20.5M. Whew, I am tired. Then home to do honey-do's like get the swings up and set up the trampoline for the kids. (Tangent 1)