RHABA Fast and Flat 10K – Rural Hall, NC – 10-20-12

I believe I had this race on my schedule before I decided to run Raleigh, but when I realized it was two weeks before the half I decided I would treat is as a half marathon warm up.   I was going to run this race at my projected half marathon pace, which is slower than my 10K PR pace.  Well, the last few weeks as my pace has improved, and I’ve become less and less worried about my finish time in Raleigh, I knew I could have a chance to set a nice PR at this race, so that’s what I set out to do.  I’ve been running some fairly quick tempo runs on Saturday’s and they haven’t seemed to have any ill effect on my Sunday long runs, so I knew if I pushed for a PR I wasn’t going to risk doing any serious harm to my half marathon training, this basically became a 6 mile tempo run.

T-shirt rather than a tech shirt, but it’s nice and it fits.  Add another single XL to the collection, which I don’t have very many so that’s a good thing!

This is an interesting course, beginning and ending at the Mayflower Restaurant in Rural Hall, just off Hwy 52.  It starts off with two loops through a couple neighborhoods, which this section was anything BUT flat, both up and down.  Mile 2 started with a steep downhill, which I actually let myself accelerate down it rather than hold back, which was fun, and nice to see I still had control.  Mile two finished with a pretty nice climb, and then mile 3 had a BIG climb.  138 feet of ascent for mile 3 was about 3 times any of the other miles which were all around 40-50.  After that, we hit out on Hwy 65 down to the Rural Hall City Hall, which was the 4 mile point for a turn around, and then took 65 all the way back to the finish, we did not loop through the neighborhoods again on the way back.

Happy pre-race photo (not that I was un-happy after the race).  I cannot get a bib on straight to save my life.

I’m pretty happy with my pacing for this race, but I still have a little work to do before the half, although I’m almost to the point now where I get what I get and I have to just be happy with it (but I’m worried about going to fast, and wearing myself out, not too slow).  The first mile felt good, although I knew it was too fast (10:25), miles 2-5 were up and down timewise (11:11, 11:34, 11:01, 11:06), but it seemed like every time I looked at my watch I was holding steady at an 11:03 pace, so I was pretty happy with that.  Mile 6 sped up a little bit as we came in for the finish (10:59, which was also my total average pace, I swear that happens EVERY race), and then I turned the corner and kicked in the afterburners to the finish line running the last 0.23 miles at a 9:35 pace.  My finishing time of 1:08:29 is a good 7 minutes faster than my previous 10K PR (1:15:34) and actually, the pace is faster than my 8K PR from September (58:50, 11:45 pace).

Pics or it didn’t happen…

Starting and finishing in a parking lot was nice since it gave everyone plenty of room to walk around and stretch and I did something I normally don’t do (but should) and jogged two warmup laps around the restaurant.  I also made sure I kept walking after the finish as a cooldown which is something I also forget to do most times.  I need to remember this for Raleigh.

I posted my time in the Runner’s World training calculator I mentioned a while back and now it says my half marathon time should be 2:30 (11:45 pace).  I’m not sure if I can hit that, but I may start with that pace group and see how it goes.  I was originally shooting for a 2:45 finish, but I don’t know if I want to start with the 2:45 pace group since I’d like to run the first couple of miles faster than 13:00 pace (without killing myself too early).  I can’t believe I’m changing my goal for the Raleigh half marathon two weeks before race day and adjusting it FASTER and not slower…. Yikes!


(medal photo posted on the Raleigh City of Oaks Marathon Facebook page).


  • About Me

    I am a recent graduate in Food Science (NC State, 2009) and I work for a major food manufacturing company. I love food, but I can no longer eat anything that crosses my path. About 24 months ago I begin a serious struggle to get my obesity under control and reduce my chances of developing Type II diabetes. Since September of '09 I have lost 50 pounds and I still have a long ways to go. I've started eating better and exercising more, including taking up running.