NYRR Healthy Kidney 10K - Run10k

I felt tired at the start, legs heavy and not the usual energy, so I was surprised and encouraged to run a 7:18 for the first mile. Next lap had some hills, dropped off a bit, felt like I was being pased a lot but kept it steady. As I'm practising for the 1/2 at the end of Timberman I decided to take water at each station. This turned out to be a good plan as I felt dehydrated as the race went on. I felt the hills on mile 4 and slowed down to my slowest lap pace, but kept the cadence steady and followed that slow lap with my fastest which was pleasing. Heart rate was very high all round the course, I did push the last 2 miles and overtook a lot of people and pushed hard over the last 800M to the finish. I had nothing left at the end so I feel I emptied the tank.

Lap Time Distance Pace/Speed AHR MHR
1 07m 18s 1.00 miles 07m 18s /mile 163 177
2 07m 35s 1.00 miles 07m 35s /mile 168 173
3 07m 18s 1.00 miles 07m 18s /mile 168 179
4 08m 01s 1.00 miles 08m 01s /mile 172 176
5 07m 08s 1.00 miles 07m 08s /mile 173 177
6 07m 12s 1.00 miles 07m 12s /mile 177 181
7 02m 06s 0.31 miles 06m 43s /mile 180 184

HR/Pace Range data Cumulative Time in zone
50% - 60% 91 - 109
60% - 70% 109 - 127
70% - 80% 127 - 145 17s
80% - 90% 145 - 163 06m 42s
90% - 100% 163 - 181 40m 15s

Get to bed earlier, get decent sleep, but that did not happen so I'm happy with the overall performance.

Doubled over and nearly barfed. After some dry retching I drank more water and steadied my heart rate by sitting down. Slowly retrieved my bags, changed shirts and sat down to rest. I was shattered. Drank some more water and stretched in the sun which helped a lot.


Long emotionally draining week and late Friday night.


Another superbly organized race by NYRR! It's great to be back in the city and have just a short ride to get down to these races.