Diabetes Talking » Diabetes Diet » Race Report – Diabetes Research 10k
Race Report – Diabetes Research 10k
Question:
Fantastic, David! Congratulations. Thank you for sharing yet another interesting report with us. BTW, how did Adela do? Based on your placing, I would think she must have placed fairly well.
Thanks! Adela came in about 20 – 30 seconds behind me, and placed 4th overall and was obviously the first woman, so she won $250. She is a great runner! — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –
Response:
Nice race David! Congrats on the PR.
Thanks, Martha – I appreciate it! Now I gotta start focusing on the half and full marathons that are rapidly approaching on my horizons! *gulp* — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –
Response:
Way to go David! I would go out fast, a couple races per year. You could do it during less important races.
Thanks a lot, Troy! Tell me, what is the reason for purposely going out fast in some races? To test fitness levels, in a way, or to see where I am "at" in terms of pushing myself to high stress levels, physically? thanks again, David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –
Response:
excellent race, david! yet another negative split. that’s what i’ll aim for in my next race. thanks for the report. jobs – Hide quoted text — Show quoted text – I came in third overall, and first in my age group. I won a really nice dark maroon matching coolmax race shorts and singlet set from Brooks, and a $20 gift certificate from Roots. Woohoo!
Response:
This was my second race with my new determination to NOT go out fast EVER again. The first one (last Sunday’s 5k) was sheer heaven – it was the first race I have ever ran with negative splits, and it was also the first race I’ve run where I was not hyperventilating like crazy by the 4k marker. It’s still a novelty to me to feel so fresh at the end stages of a race, and I was determined to have a repeat experience tonight.
Good run and good report, David. Thanks. It’s nice to read about life in the front half of the pack – completely different mindset than those of us at the rear (sightseers). Layne
Response:
Thanks a lot Rob, when I signed up I actually did think of you, as I read your posts all the time. I also thought of a good friend whom I’ve known all my life who was diagnosed as an infant with juvenile diabetes. He is obviously insulin-dependant, and worries very much about his future (vascular disease, etc). He smokes, and does not exercise, although I try to get him into it all the time. He’s not overweight, but he knows he must do better with his lifestyle or he will run into problems. It’s great to see race entry money going to important causes. Cheers, and keep spreading to good info about exercise and diabetes. — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –
– Hide quoted text — Show quoted text – Snipped great race report. I just wanted to congratulate you and also thank you for running a race that helps to support Diabetes Research. Rob Type II diabetic, controlled (but not cured) by diet and exercise.
Response:
You just Wowed me! Great race, David. Thanks for the report.
Thanks, Bernard! Some of your race reports have wowed me too! Congratulations on the PR.
Thanks – they are getting harder to come by these days..hehe — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –
Response:
Thanks Doug, and I totally agree with you. The mental lift one gets when realizing they are NOT going to fall apart (or even come close to it) is incredible. I had become so accustomed to just "hanging on", and figured that I just had to get better at that aspect… wrong! What I had to do was eliminate that feeling from even occuring. thanks again, — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html – – Hide quoted text — Show quoted text – I know we often have discussions on race pace and popular money suggests one try to run even or negative splits. Given the choice I personally prefer the negative game and the longer the race the more the evidence(for me). Many years ago while running road marathons I dedicated one of my Vermont marathons to negative splits. Ran very conservative for the first 13, then picked up the pace just a little at the half and again at 20. My last 10k instead of a slowing down I ran 44 minutes. I had run Boston 6 weeks earlier and ran Vermont 5 minutes faster. While comparing the times may not be entirely fair, that feeling of being strong in the late stages of a race is not just physically rewarding but also great psychological boost. The masses are falling apart or dramatically slowing and you fell almost a fresh as a daisy. To this day I use the negative concept in all my ultra races. I finish strong and on occasion place in my age group. — Caveat Lector Doug Freese
Response:
Thanks a lot – I hope others like yourself can use my experience as proof that if you hold back in the first half of a race, things become SOOOO much easier! — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –
– Hide quoted text — Show quoted text – This was my second race with my new determination to NOT go out fast EVER again. … km# time: 1 3:37 2 3:40 3 3:36 4 3:34 5 3:45 / 1st 5km – 18:14 6 3:39 7 3:37 8 3:34 9 3:36 10 3:34 / 2nd 5km – 18:03 *** TOTAL: 36:17 *** david, your strategising (and times!) are a great inspiration. — f
Response:
This was my second race with my new determination to NOT go out fast EVER again. The first one (last Sunday’s 5k) was sheer heaven – it was the first race I have ever ran with negative splits, and it was also the first race I’ve run where I was not hyperventilating like crazy by the 4k marker.
Way to go David! I would go out fast, a couple races per year. You could do it during less important races. Troy
Response:
Nice race David! Congrats on the PR. Martha
– Hide quoted text — Show quoted text – This was my second race with my new determination to NOT go out fast EVER again. The first one (last Sunday’s 5k) was sheer heaven – it was the first race I have ever ran with negative splits, and it was also the first race I’ve run where I was not hyperventilating like crazy by the 4k marker. It’s still a novelty to me to feel so fresh at the end stages of a race, and I was determined to have a repeat experience tonight. I ran a warm up of 2km, and found my way to the start line, after finding that a woman was there that is very similar to my level. We often find ourselves running together at races, and she is a great pacer. I asked her to help me in the beginning. She knows I always go out too fast, and has commented on it before. She agreed, as she wanted someone to run with anyway. The gun went off, and we started the race. I stuck with her, as promised. I felt like we were running about 4:00/km pace. I was SURE she was making an error, and would maybe have gone off ahead of her had there been more people in front of us. Within 300-400m we found ourselves in 4th and 5th place. There was one sole Kenyan at the race, and he was in first, running sub-30:00 pace (welcome to Hamilton, home of the ‘Kenyada’ Race Team…incredible to watch). Behind him was a guy that looked to be on about 34:00 – 35:00 pace. I talked to him after the race – turns out that in his younger days he was a sub-2:30 marathoner.Very nice guy, in his 40’s I think. The guy in third was 5 feet in front of us. My "partner" motioned me back as I tried to pass him. "Not yet", she said. We passed the first kilometre marker in 3:37! A little fast, but nothing like the sub-3:30 blunder I would have made without her. The guy that was slightly ahead of us moved back a little until he was with us. We began chatting. We talked it up for the next 2km, nonstop, in 3:40 and 3:36, respectively. I had purposely sped up in the 3rd km a little, because it turned out he was in my age group we were clearly vying for 1st in it! One look behind us at 3km was proof – not a soul for at least 300m. This race was ours. I could hear his breathing getting a tad laboured after the fast 3rd km, and by by the end of the 4th km (3:34) he was breathing fairly heavy and was 10 feet behind us. Gentle pressure, but enough. The 5th km involved a gradual 300m hill (not steep). This made it a little slower (3:45), but we were on great time with a first 5km of 18:14. We cruised through km’s #6, 7 and 8 in great, steady time, and I felt really good. I was so happy to not be blowing up! At the 8th km marker, Adela told me to go on because she thought I had more energy than her at that point. She had been lagging a bit for a few hundred metres. She had helped me tremendously. I thanked her and started for home. I was on cloud 9 for the last km, because of how GOOD negative splits feel. I ran the last 5km 11 seconds faster than the first! What a great feeling. Oh, and I PR’d too, but I knew I would – I haven’t raced a 10km in a long time, other than a VERY hilly one a few months ago. I came in third overall, and first in my age group. I won a really nice dark maroon matching coolmax race shorts and singlet set from Brooks, and a $20 gift certificate from Roots. Woohoo! km# time: 1 3:37 2 3:40 3 3:36 4 3:34 5 3:45 / 1st 5km – 18:14 6 3:39 7 3:37 8 3:34 9 3:36 10 3:34 / 2nd 5km – 18:03 *** TOTAL: 36:17 *** thanks for reading, — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –
Response:
Well, I hope you bought Adela a beer, if not dinner. She kept you in check long enough to win. <g Great race.
Thanks, Mike – I would have bought her a beer, but the event was staged in a parking lot – no bars around. A lot of the races ARE staged at a bar, ao I’ll have many chances to repay her! thanks again, — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –
Response:
Nice race! Thanks for the report. It is my dream to try and run negative (or at least close to even splits) someday.
Yeah, it was my dream, too – and I’m finally able to pull it off. It is so hard because your heart rate is different at a race, maybe. All I know is that I feel like I am running about 20 seconds/km slower than I am at the start of every 5 or 10k. I think we all do. I enjoy reading your race reports.
I enjoy typing them out! I appreciate the kind words. — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –
Response:
– Hide quoted text — Show quoted text – This was my second race with my new determination to NOT go out fast EVER again. The first one (last Sunday’s 5k) was sheer heaven – it was the first race I have ever ran with negative splits, and it was also the first race I’ve run where I was not hyperventilating like crazy by the 4k marker. It’s still a novelty to me to feel so fresh at the end stages of a race, and I was determined to have a repeat experience tonight. [snip] km# time: 1 3:37 2 3:40 3 3:36 4 3:34 5 3:45 / 1st 5km – 18:14 6 3:39 7 3:37 8 3:34 9 3:36 10 3:34 / 2nd 5km – 18:03 *** TOTAL: 36:17 ***
Fantastic, David! Congratulations. Thank you for sharing yet another interesting report with us. BTW, how did Adela do? Based on your placing, I would think she must have placed fairly well. John London, ON
Response:
LOL! Thanks, Rog – actually, this race was not affiliated with a bar. That was the only downfall, I guess – no beer right at the end. 
Well, I hope you bought Adela a beer, if not dinner. She kept you in check long enough to win. <g Great race. Mike Tennent "IronPenguin" Ironman, Model Railroader, Gamer
Response:
Snipped great race report. I just wanted to congratulate you and also thank you for running a race that helps to support Diabetes Research. Rob Type II diabetic, controlled (but not cured) by diet and exercise.
Response:
- Hide quoted text — Show quoted text – This was my second race with my new determination to NOT go out fast EVER again. … km# time: 1 3:37 2 3:40 3 3:36 4 3:34 5 3:45 / 1st 5km – 18:14 6 3:39 7 3:37 8 3:34 9 3:36 10 3:34 / 2nd 5km – 18:03 *** TOTAL: 36:17 ***
david, your strategising (and times!) are a great inspiration. — f
Response:
This was my second race with my new determination to NOT go out fast EVER again. The first one (last Sunday’s 5k) was sheer heaven – it was the first race I have ever ran with negative splits, and it was also the first race I’ve run where I was not hyperventilating like crazy by the 4k marker.
I know we often have discussions on race pace and popular money suggests one try to run even or negative splits. Given the choice I personally prefer the negative game and the longer the race the more the evidence(for me). Many years ago while running road marathons I dedicated one of my Vermont marathons to negative splits. Ran very conservative for the first 13, then picked up the pace just a little at the half and again at 20. My last 10k instead of a slowing down I ran 44 minutes. I had run Boston 6 weeks earlier and ran Vermont 5 minutes faster. While comparing the times may not be entirely fair, that feeling of being strong in the late stages of a race is not just physically rewarding but also great psychological boost. The masses are falling apart or dramatically slowing and you fell almost a fresh as a daisy. To this day I use the negative concept in all my ultra races. I finish strong and on occasion place in my age group. — Caveat Lector Doug Freese
Response:
You just Wowed me! Great race, David. Thanks for the report. Congratulations on the PR. — ===== Bernard
– Hide quoted text — Show quoted text – This was my second race with my new determination to NOT go out fast EVER again. The first one (last Sunday’s 5k) was sheer heaven – it was the first race I have ever ran with negative splits, and it was also the first race I’ve run where I was not hyperventilating like crazy by the 4k marker. It’s still a novelty to me to feel so fresh at the end stages of a race, and I was determined to have a repeat experience tonight. I ran a warm up of 2km, and found my way to the start line, after finding that a woman was there that is very similar to my level. We often find ourselves running together at races, and she is a great pacer. I asked her to help me in the beginning. She knows I always go out too fast, and has commented on it before. She agreed, as she wanted someone to run with anyway. The gun went off, and we started the race. I stuck with her, as promised. I felt like we were running about 4:00/km pace. I was SURE she was making an error, and would maybe have gone off ahead of her had there been more people in front of us. Within 300-400m we found ourselves in 4th and 5th place. There was one sole Kenyan at the race, and he was in first, running sub-30:00 pace (welcome to Hamilton, home of the ‘Kenyada’ Race Team…incredible to watch). Behind him was a guy that looked to be on about 34:00 – 35:00 pace. I talked to him after the race – turns out that in his younger days he was a sub-2:30 marathoner.Very nice guy, in his 40’s I think. The guy in third was 5 feet in front of us. My "partner" motioned me back as I tried to pass him. "Not yet", she said. We passed the first kilometre marker in 3:37! A little fast, but nothing like the sub-3:30 blunder I would have made without her. The guy that was slightly ahead of us moved back a little until he was with us. We began chatting. We talked it up for the next 2km, nonstop, in 3:40 and 3:36, respectively. I had purposely sped up in the 3rd km a little, because it turned out he was in my age group we were clearly vying for 1st in it! One look behind us at 3km was proof – not a soul for at least 300m. This race was ours. I could hear his breathing getting a tad laboured after the fast 3rd km, and by by the end of the 4th km (3:34) he was breathing fairly heavy and was 10 feet behind us. Gentle pressure, but enough. The 5th km involved a gradual 300m hill (not steep). This made it a little slower (3:45), but we were on great time with a first 5km of 18:14. We cruised through km’s #6, 7 and 8 in great, steady time, and I felt really good. I was so happy to not be blowing up! At the 8th km marker, Adela told me to go on because she thought I had more energy than her at that point. She had been lagging a bit for a few hundred metres. She had helped me tremendously. I thanked her and started for home. I was on cloud 9 for the last km, because of how GOOD negative splits feel. I ran the last 5km 11 seconds faster than the first! What a great feeling. Oh, and I PR’d too, but I knew I would – I haven’t raced a 10km in a long time, other than a VERY hilly one a few months ago. I came in third overall, and first in my age group. I won a really nice dark maroon matching coolmax race shorts and singlet set from Brooks, and a $20 gift certificate from Roots. Woohoo! km# time: 1 3:37 2 3:40 3 3:36 4 3:34 5 3:45 / 1st 5km – 18:14 6 3:39 7 3:37 8 3:34 9 3:36 10 3:34 / 2nd 5km – 18:03 *** TOTAL: 36:17 *** thanks for reading, — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –
Response:
Nice race! Thanks for the report. It is my dream to try and run negative (or at least close to even splits) someday. I enjoy reading your race reports.
– Hide quoted text — Show quoted text – This was my second race with my new determination to NOT go out fast EVER again. The first one (last Sunday’s 5k) was sheer heaven – it was the first race I have ever ran with negative splits, and it was also the first race I’ve run where I was not hyperventilating like crazy by the 4k marker. It’s still a novelty to me to feel so fresh at the end stages of a race, and I was determined to have a repeat experience tonight. I ran a warm up of 2km, and found my way to the start line, after finding that a woman was there that is very similar to my level. We often find ourselves running together at races, and she is a great pacer. I asked her to help me in the beginning. She knows I always go out too fast, and has commented on it before. She agreed, as she wanted someone to run with anyway. The gun went off, and we started the race. I stuck with her, as promised. I felt like we were running about 4:00/km pace. I was SURE she was making an error, and would maybe have gone off ahead of her had there been more people in front of us. Within 300-400m we found ourselves in 4th and 5th place. There was one sole Kenyan at the race, and he was in first, running sub-30:00 pace (welcome to Hamilton, home of the ‘Kenyada’ Race Team…incredible to watch). Behind him was a guy that looked to be on about 34:00 – 35:00 pace. I talked to him after the race – turns out that in his younger days he was a sub-2:30 marathoner.Very nice guy, in his 40’s I think. The guy in third was 5 feet in front of us. My "partner" motioned me back as I tried to pass him. "Not yet", she said. We passed the first kilometre marker in 3:37! A little fast, but nothing like the sub-3:30 blunder I would have made without her. The guy that was slightly ahead of us moved back a little until he was with us. We began chatting. We talked it up for the next 2km, nonstop, in 3:40 and 3:36, respectively. I had purposely sped up in the 3rd km a little, because it turned out he was in my age group we were clearly vying for 1st in it! One look behind us at 3km was proof – not a soul for at least 300m. This race was ours. I could hear his breathing getting a tad laboured after the fast 3rd km, and by by the end of the 4th km (3:34) he was breathing fairly heavy and was 10 feet behind us. Gentle pressure, but enough. The 5th km involved a gradual 300m hill (not steep). This made it a little slower (3:45), but we were on great time with a first 5km of 18:14. We cruised through km’s #6, 7 and 8 in great, steady time, and I felt really good. I was so happy to not be blowing up! At the 8th km marker, Adela told me to go on because she thought I had more energy than her at that point. She had been lagging a bit for a few hundred metres. She had helped me tremendously. I thanked her and started for home. I was on cloud 9 for the last km, because of how GOOD negative splits feel. I ran the last 5km 11 seconds faster than the first! What a great feeling. Oh, and I PR’d too, but I knew I would – I haven’t raced a 10km in a long time, other than a VERY hilly one a few months ago. I came in third overall, and first in my age group. I won a really nice dark maroon matching coolmax race shorts and singlet set from Brooks, and a $20 gift certificate from Roots. Woohoo! km# time: 1 3:37 2 3:40 3 3:36 4 3:34 5 3:45 / 1st 5km – 18:14 6 3:39 7 3:37 8 3:34 9 3:36 10 3:34 / 2nd 5km – 18:03 *** TOTAL: 36:17 *** thanks for reading, — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –
Response:
wow good job! I always enjoy reading your posts -S
Thanks a lot, Simone! I appreciate it. — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –
Response:
LOL! Thanks, Rog – actually, this race was not affiliated with a bar. That was the only downfall, I guess – no beer right at the end. — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –
– Hide quoted text — Show quoted text – I came in third overall, and first in my age group. I won a really nice dark maroon matching coolmax race shorts and singlet set from Brooks, and a $20 gift certificate from Roots. Woohoo! Too cool David. And *great* job. So how many beers you have after that race? BTW did a waitress bring you beers before you even ordered them? ;-) I wonder if I could find a wife like that? Roger
Response:
This was my second race with my new determination to NOT go out fast EVER again. The first one (last Sunday’s 5k) was sheer heaven – it was the first race I have ever ran with negative splits, and it was also the first race I’ve run where I was not hyperventilating like crazy by the 4k marker. It’s still a novelty to me to feel so fresh at the end stages of a race, and I was determined to have a repeat experience tonight. I ran a warm up of 2km, and found my way to the start line, after finding that a woman was there that is very similar to my level. We often find ourselves running together at races, and she is a great pacer. I asked her to help me in the beginning. She knows I always go out too fast, and has commented on it before. She agreed, as she wanted someone to run with anyway. The gun went off, and we started the race. I stuck with her, as promised. I felt like we were running about 4:00/km pace. I was SURE she was making an error, and would maybe have gone off ahead of her had there been more people in front of us. Within 300-400m we found ourselves in 4th and 5th place. There was one sole Kenyan at the race, and he was in first, running sub-30:00 pace (welcome to Hamilton, home of the ‘Kenyada’ Race Team…incredible to watch). Behind him was a guy that looked to be on about 34:00 – 35:00 pace. I talked to him after the race – turns out that in his younger days he was a sub-2:30 marathoner.Very nice guy, in his 40’s I think. The guy in third was 5 feet in front of us. My "partner" motioned me back as I tried to pass him. "Not yet", she said. We passed the first kilometre marker in 3:37! A little fast, but nothing like the sub-3:30 blunder I would have made without her. The guy that was slightly ahead of us moved back a little until he was with us. We began chatting. We talked it up for the next 2km, nonstop, in 3:40 and 3:36, respectively. I had purposely sped up in the 3rd km a little, because it turned out he was in my age group we were clearly vying for 1st in it! One look behind us at 3km was proof – not a soul for at least 300m. This race was ours. I could hear his breathing getting a tad laboured after the fast 3rd km, and by by the end of the 4th km (3:34) he was breathing fairly heavy and was 10 feet behind us. Gentle pressure, but enough. The 5th km involved a gradual 300m hill (not steep). This made it a little slower (3:45), but we were on great time with a first 5km of 18:14. We cruised through km’s #6, 7 and 8 in great, steady time, and I felt really good. I was so happy to not be blowing up! At the 8th km marker, Adela told me to go on because she thought I had more energy than her at that point. She had been lagging a bit for a few hundred metres. She had helped me tremendously. I thanked her and started for home. I was on cloud 9 for the last km, because of how GOOD negative splits feel. I ran the last 5km 11 seconds faster than the first! What a great feeling. Oh, and I PR’d too, but I knew I would – I haven’t raced a 10km in a long time, other than a VERY hilly one a few months ago. I came in third overall, and first in my age group. I won a really nice dark maroon matching coolmax race shorts and singlet set from Brooks, and a $20 gift certificate from Roots. Woohoo! km# time: 1 3:37 2 3:40 3 3:36 4 3:34 5 3:45 / 1st 5km – 18:14 6 3:39 7 3:37 8 3:34 9 3:36 10 3:34 / 2nd 5km – 18:03 *** TOTAL: 36:17 *** thanks for reading, — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –
Response:
I came in third overall, and first in my age group. I won a really nice dark maroon matching coolmax race shorts and singlet set from Brooks, and a $20 gift certificate from Roots. Woohoo!
Too cool David. And *great* job. So how many beers you have after that race? BTW did a waitress bring you beers before you even ordered them? ;-) I wonder if I could find a wife like that? Roger
Response:
wow good job! I always enjoy reading your posts -S
– Hide quoted text — Show quoted text – This was my second race with my new determination to NOT go out fast EVER again. The first one (last Sunday’s 5k) was sheer heaven – it was the first race I have ever ran with negative splits, and it was also the first race I’ve run where I was not hyperventilating like crazy by the 4k marker. It’s still a novelty to me to feel so fresh at the end stages of a race, and I was determined to have a repeat experience tonight. I ran a warm up of 2km, and found my way to the start line, after finding that a woman was there that is very similar to my level. We often find ourselves running together at races, and she is a great pacer. I asked her to help me in the beginning. She knows I always go out too fast, and has commented on it before. She agreed, as she wanted someone to run with anyway. The gun went off, and we started the race. I stuck with her, as promised. I felt like we were running about 4:00/km pace. I was SURE she was making an error, and would maybe have gone off ahead of her had there been more people in front of us. Within 300-400m we found ourselves in 4th and 5th place. There was one sole Kenyan at the race, and he was in first, running sub-30:00 pace (welcome to Hamilton, home of the ‘Kenyada’ Race Team…incredible to watch). Behind him was a guy that looked to be on about 34:00 – 35:00 pace. I talked to him after the race – turns out that in his younger days he was a sub-2:30 marathoner.Very nice guy, in his 40’s I think. The guy in third was 5 feet in front of us. My "partner" motioned me back as I tried to pass him. "Not yet", she said. We passed the first kilometre marker in 3:37! A little fast, but nothing like the sub-3:30 blunder I would have made without her. The guy that was slightly ahead of us moved back a little until he was with us. We began chatting. We talked it up for the next 2km, nonstop, in 3:40 and 3:36, respectively. I had purposely sped up in the 3rd km a little, because it turned out he was in my age group we were clearly vying for 1st in it! One look behind us at 3km was proof – not a soul for at least 300m. This race was ours. I could hear his breathing getting a tad laboured after the fast 3rd km, and by by the end of the 4th km (3:34) he was breathing fairly heavy and was 10 feet behind us. Gentle pressure, but enough. The 5th km involved a gradual 300m hill (not steep). This made it a little slower (3:45), but we were on great time with a first 5km of 18:14. We cruised through km’s #6, 7 and 8 in great, steady time, and I felt really good. I was so happy to not be blowing up! At the 8th km marker, Adela told me to go on because she thought I had more energy than her at that point. She had been lagging a bit for a few hundred metres. She had helped me tremendously. I thanked her and started for home. I was on cloud 9 for the last km, because of how GOOD negative splits feel. I ran the last 5km 11 seconds faster than the first! What a great feeling. Oh, and I PR’d too, but I knew I would – I haven’t raced a 10km in a long time, other than a VERY hilly one a few months ago. I came in third overall, and first in my age group. I won a really nice dark maroon matching coolmax race shorts and singlet set from Brooks, and a $20 gift certificate from Roots. Woohoo! km# time: 1 3:37 2 3:40 3 3:36 4 3:34 5 3:45 / 1st 5km – 18:14 6 3:39 7 3:37 8 3:34 9 3:36 10 3:34 / 2nd 5km – 18:03 *** TOTAL: 36:17 *** thanks for reading, — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –