10k PB smashed, but the pot is soured... (10 Miles Total)
Smashed my 10k pb today, I ran 33:25, in my Saucony Fastwitch at the Scotstoun Athletic Centre placing 18th in the field. Local athlete Tom Bracegirdle finished 35 seconds ahead of me in 16th place. I shared the pace with Chris Wilson of the University of Durham throughout the whole race, with him beating me by 3 seconds, due to an ill timed surge by myself resulting from miscounting of the laps by the pair of us (I went a lap early!). The support from my University team-mates out there was fantastic, I had Richard 'Ice-Man' Weir, Scotty, Mo & Raj at the 200m mark, vaulting Kate Dennison on the back straight & Sophie Allcock at the 300m mark. Weir clued me in when I thought I had 200m to run that I actually had 600m to run (doh!). For the record, here was my pre-race procedure:1:30 pre race - 20 minute warmup jog in full sweats, and 150mg caffeine (form of pro-plus)
1:00 pre race - 20 minutes stretching and light drills, in full sweats. Void bladder & bowels.
00:40 pre race - 10 minute warmup jog, in full sweats 00:30 pre race - light strides, t-shirt & track suit bottoms
00:20 pre race - void bladder, registration, strip down & sort out footwear.
(Throughout this period I was making sure I was fully hydrated by sipping at 2 bottles of Lucozade Hydroactive)
11:35 Race 10 k, 33:25
At about 15:00, I went to see a physio (very expert, lectures in the subject) at the courtesy facilities available. I have a right combination of problems. Essentially I have a trochantic bursitis stemming from weak gluteus minimus muscles, resulting in chronically tight gluteus maximus & Tensor fascia lata (compensatory effect, peforming leg external rotation). I've been given exercise to strengthen the glute min's & stretches for the other groups. I'm quite hopeful on the recovery front now, the physio reckons that if I do this work, its only going to be 2 weeks before my muscles are firing healthily & I will probably realize a performance increase.
In today's BUSA's, Kate finished an admirable second in the womens pole vault, scooping 7 points for the Uni & a big, juicy silver medal for herself. Congrats babe!
Mileage Total For Week: 36 Miles Show/Hide this post [+/-]
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