My 10k New PR!!!!

I ran in the Andy Payne 10k this morning, it's actually called the Willie Nelso 10k, why I am not sure. Andy Payne apparently was a Native American that back in the '20s or '30s ran a "marathon" of sorts that started on the west coast and ended on the east coast of the country and he won the race, taking home $25,000 as prize money. Anyway he is a bit of a folklore hero here in Oklahoma.

Yes I set a new PR, 1:11:17, moving well past my previous 10k in April that was 1:17:53...by over 6 minutes...woohoo.

I ran with another club friend who felt like we could do a 4/1 interval and though I was a tired puppy when we crossed the finish line I was able to stay up with her. Only twice did we actually walk for 2 minutes and that was at my request to get a better recovery. I think the 4/1 interval will be doable for me long term I just need to get adjusted to the longer running time.

The splits look like:

Laps Time Pace HR Avg HR Max
Lap 1 10:58 10:58 135 147
Lap 2 10:51 10:51 150 159
Lap 3 11:01 11:01 153 161
Lap 4 11:41 11:41 153 162
Lap 5 11:25 11:25 156 163
Lap 6 12:00 12:00 154 165
Lap 7 3:50 12:03 156 170
Totals 1:11:17 11:22 151 170

On the final lap (Lap 7) I forgot to stop my Garmin on the finish line chip pad so there is about 30 seconds added to the time...but the total time reflects the chip time for the race.

I was able to recover very quickly, my HR was back to normal (under 70 bpm) within 10-15 minutes after finishing. I had a bit of left leg pain off and on, but nothing significant there today. Overall, I feel great. The 4/1 was a bit of a stretch for me and I need to spend some more training time at that interval to get more comfortable with it.