OK, so thanks Sparkdriver I was convinced by one of my team to pace them through the run. Last week I finished with him in 22:46, and he was keen to improve that time but inexperienced at pacing etc. I agreed to pace him and actually tried to use my virtual trainer on the Garmin for the first time since I bought it. I set the target time for 22:30 and we were off. After a kilometer we were only 20metres behind the virtual runner. My team mate had tagged onto a runner who went passed us early on and paced off him for a lap. I shadowed them, never to far behind as by the time we finished a lap we were ahead of the pace and 15sec up (split for 1 lap was 11minutes flat)…I just got flash backs to the effort I had to put in last year to do an 11min lap (it resulted in a positive split).
Not long after the first lap the guy my team-mate was pacing off began to tire and slow-down and I quickly caught up and took over the pacing till the end, maintaining the pace all ready established and finishing in 21:43. 15sec negative split, 1minute improvement from run 1 and 47sec CC pb for me! (I think this years course is 100m shorter though). On the extra plus side the legs felt great and I never had to go into top gear, hovering at about 80-90% effort.
|Run||2006 Time||Pace||2007 Time||Pace|