How do you pace a race perfectly? There are just so many factors to consider. Sunday was a prime example of that. The Romney Marsh 10k. Possibly the flattest 10k you will find and I guess that’s a reason it attracts some of the strongest local runners. The field was stacked.

With no elevation to worry about, surely it was just a case of running even splits.

Having ran 44:39 at Worthing 10k a few months ago, my main aim was to better that. I set a target of 4:20 per km, which would bring me home in 43:40.

The main issue was always going to be the heat. 28 degrees was the forecast. It was bound to play a part. I don’t tend to be effected massively by the warmer temperatures, so I was willing to roll the dice and see where it left me.

Still, finding that right pace, is easier said that done. That’s where I seek help. My favourite running buddy came along for the ride. No, not Positive Orange, but Mellow Metronome. Set to a 176 cadence I was hopeful this would be enough to hit my paces.

After a bumpy start, with quite a few runners to weave past, my first km split was 4:18. Solid. It soon became clear though that the heat wasn’t the only hindrance, the wind had come out to play as well. 20mph according to the forecast.

So when my watch spat out 4:28 for km 2 I knew I was off target pace and conditions were going to be a factor. So rather than try and force it, I decided just to maintain this effort into the breeze.

The next 3km splits were 4:29, 4:29 and 4:28. 1 second difference in a 4km stretch. I’m normally a modest fella, but come on, that’s consistent pacing.

As we made our way around the loop we got some respite from the wind, but that meant the temperature cranked up. This was the point I received more help from technology. I’d forgotten to turn off my heart rate alerts I had been using for my Zone 2 easy runs.

So every few minutes my watch was telling me my heart rate was too high. Annoying? Actually it was really informative. I knew from a data perspective just how hard I was working. It gave me confidence to maintain my pace, but also know I had some left in the tank for a strong finish. Kms 6-9 read 4:26 – 4:26 – 4:29 – 4:25.

With my heart rate at 176 coming into the final kilometre I knew I could push harder and produced my fastest split of the race, a 4:14. So whilst not the time I had intended (44:19), I felt strong and confident I executed an almost perfect race.

So if you struggle with pacing, perhaps give the metronome a try. Heart rate alerts can give you some important data too, as to whether you can continue to push or you need to ease back. I’m still a long way off my 10k PB of 40:53 right now but things are on the up. I’ll continue to work on my strength training, focus on running to heart rate and I plan to include a lot more threshold work too. I’m in no hurry to get back to my best, I’m enjoying the process of making small improvements and running well.

Speaking of running well. We had 2 PBs on Sunday. Louise W continued her superb year by clocking 53:38, almost a minute I believe off her time from Worthing, two months earlier. Emily, bagged herself a 10K PB, coming in just behind Lou in 54:12.

Also running Sunday we had Shain (44:01), Patrick (45:04), Karl (51:20), Allan (58:04), Sue M (1:09:08), Mark (1:15:46) and Chrissie (1:15:48 – 3 minute course PB).  A special mention to Jax. She’s back. Just her 2nd 10k in 18 months, and a well executed race, crossing the line in 1:01:38. I’m hoping we’ll have a vlog from this race, so watch this space.

There were several other 10ks over the weekend. A group headed up to London Village for the Saucony 10k. We had another PB from Xiulan, who produced an excellent run in the heat to finish 5th out 59 runners in her age category and cross the line in 55:36, a minute quicker than her previous best over 10,000 meters.

Ben S (53:52), Klare (1:02:38), Lou M (1:06:43) and Su (1:07:52) also ran strong times around the sights of our fine capital city.

On Friday the Rye Summer Series continued. Shain was in action again finishing 4th in the 5k, with a time of 19:48.  Jamie (43:47 -10th), Carl (1:00:29) and Lucy H (1:09:33) a new PB, completed the 10k.

That same evening, some of us took to the beautiful trails, heading through Crowhurst and Combe Valley to complete the Oliver Curd Fun Run. Myself (49:19), Ben S (49:20 – he let the coach win), Klare (55:45), Jo (1:01:56 – new course PB) and Ellie (1:12:02) all had a great evening, raising money for a wonderful local charity.

Also in action over the weekend, James (17:19) was part of the Furzton Relay, running Leg 2 for his team and Heidi ran a strong race in the Sevenoaks 7, clocking 1:13:57.

Last, but certainly not least, our 5th 10k PB of the weekend was earned by Abbi. It was only last week she ran her first ever 10k, and longest run, at Brands Hatch. This Sunday she headed to Lake Dorney and managed to improve on her time from 9 days earlier, running 1:16:45.

A fantastic weekend all round. The next big race for the team is the Hastings Runner Pier to Pier in a few weeks time. Bring it on.