A little over a week before the Knutsford 10K I did my last long run at 8.3Km. Still being cautious of injury, I completed it with alternate run 8 min, walk 2 min. This was to be my last run before the race; in my early running I felt I should train right up to the day but nowadays, I know my body performs best with a rest week between my last long run and race day.
10 years ago I felt a need for massive preparation before the race. I would "carb' up" for two days, no alcohol and early to bed. I have learned that for me, this is unnecessary and I now have my traditional Saturday night Chinese takeaway, though I do avoid over indulging on the wine and don't start watching something on TV that will take me past midnight, but that's about it.
Before bed, I pin my number to my vest, charge my watch and phone and lay everything out.
Race Day
Arriving at the venue I will eat a banana - slowly!, swig some water and do my stretches. Then a gentle jog around to loosen up and shake off any nerves.
Not aiming for any particular time and expecting to inject some walks, I found the 1h 10m pacer and slotted into the crowd; However I quickly concluded that most around me hadn't run a 10K before and knowing how congested the start gets, I moved in front of the pacer to the back of the 67.5 min group.
It was a stunning sunny morning heading into the beautiful lanes of Cheshire near Jodrell Bank and I quickly found myself in a very comfortable stride and breathing really well. By the 3rd Km, I was moving through the pace group and was close to the 65 min pacer. Tempting to head on past but I decided to hold back until at least the 4Km marker. I very easily get carried away when it's going well but know I need to keep something in reserve. It is always noticeable how later in the course you find yourself passing many of the runners who disappeared in front of you at the start.
Later, I was closing on the 62.5 min pacer and was tempted but knew that I was asking for trouble if I did, after all, this is about a marathon next year, not a time today.
Pacers and Time
Following a pacer from start to end of the race, you should be close to that time on chip timing; However something that took me a while to work out is that moving between pacers doesn't set you to that new time. I you go forward, your time will be lower than the pacer as their chip start time was earlier than yours. Similarly, if you move back, the pacer near you started later than you so your time will be longer than theirs.
Absolutely delighted with my time and ran the whole race without any walk breaks - and no injuries!
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