Race: Harry’s Spring Run Off 8k
Date: April 6, 2013
Course PB’s: 33:41 (2004), 32:51 (2005), 31:21 (2006), 31:02 (2009), 30:00 (2012), 29:01 (2013)
It seems my mind is getting old, but not my legs.
Well before ATB, I had decided to pass on Boston as my training was low on consistent weekly mileage. So this opened up a few race dates, those being the HSRO this weekend and the subject of this report, and the Yonge St 10k in another two weeks. And, after the lemon I got from ATB, I knew I had to make some lemonade.
Such a DUH moment, realizing I knew all along that long distance races weren’t in the cards for me this Spring. Why I thought I had a chance at a glorious ATB result is now beyond logic (now that my mind seems to be working again). But short races for me? The potential was there to squeeze something out of all the tough training I had done.
Of the two races, my A-race will be the Yonge St 10k. I am taking deliberate measures in my training toward that objective. For example, on Thursday I did not let up at all on my track session: 12 x 400m repeats, six of them done between 72 and 75 seconds. I knew that would take away some juice from my result today, but just how much I cannot tell now.
The HSRO 8k route includes two rather steep downhill sections just past the 1k and 5k markers. You have to make up the elevation with a rather long climb just before the halfway mark, and then again just before the finish line – a nasty 400m long climb up Spring Hill Road that makes the HSRO the monster it is. There is even a speed limit of 20 km/h painted onto the tarmac at its steepest part. According to my Garmin download (see bottom), I hit 20.5 km/h here. That is going down of course! Going back up was absolute hell, and seemingly fresh, as I had purposefully purged last year’s nightmare from memory (such is the benefit of getting old).
So a huge course PB by almost a full minute. And better, I had hoped to turn the tables on Ali Drynan who I just couldn’t reel in at ATB. I don’t know if I am speaking for many other guys here, but I prefer not getting chicked by chicks I usually beat (right Johnny?). I was hoping Ali would show today, and she did. I said Hi as I passed her at the top of Spring Hill on the flight down. By the time I hit the mile split of 5:33, I had put 4 seconds on her and that was that.
In four different years, I followed up the HSRO with the SL10K race. I did the math and there is a very strong correlation between the results. Whatever pace (min/km) I set at HSRO will be 93% (faster) going down Yonge St. Based on my 29:01 (3:37/k) today, I can expect to go 34:00 (3:24/k) in two weeks! That is crazy business, but I am willing to give it a try. What a Dream PB that would be… totally sweet lemonade!
Here are my Garmin splits. Note 163 bpm is my target HR for an 8k race.
