9.55 3k TT PB

Last Friday's session involved 4x 1k efforts, Pat grabbed this shot finishing up one of them. Tried to be consistent with 3.20s (my goal pace for the TT) & managed that pretty well. Helped by 1 min standing recoveries.

Before that I ran Tuesday's speed session pretty hard, my intention this month has been to set a PB for the TT & go sub-10 to boot. I haven't been running 'long runs', just focusing on speed & actually not doing that many runs (3 or 4 for the week). This weekend saw Cec & I down at Byron, had one run - a 10 minute jog along the beach after a swim.

Fronted up this morning with a bit of encouraging news - the course has been modified a bit - after the 2k mark we continue along the road & not the footpath. That footpath has always been a bit of a problem, narrow & hard to master... one particular walker likes to walk her poodle off-leash & there was an occasion when I had to leap over it...

The run unfolded close to perfection: held myself back in the first k going thru in 3.18. Enjoyed the new patch along the road & turned in 4.59 feeling good. I settled in behind Damian F & was pretty content with my position - he was going for sub 10 as well. He started to flag just before 2k & I had to overtake at that stage. Pat was at the 2k marker & called out the split: 6.35. I was too focused to look at my watch but it was probably within 2 secs of that time. Knew then that I just had to maintain that pace - my failing recently. But spurred on by trying to hold off Damian (who was getting a tirade of encouragement & cajoling by Pat) & also by the fact that Nick & Matty weren't putting any distance between me, I managed to shatter my PB by 10 secs. My first sub-10 after 2 years of trying & a podium finish as well (3rd).

And now for a well-earned rest.