Salonpas Sport 10K

Before the Race

My previous 10K PB was 58:18 at the Semarang 10K in December 2024 — nearly 14 minutes slower. Eight months of structured training stood between those two races: consistent base mileage, weekly tempo runs, and interval sessions I did not enjoy but did anyway.

Target: sub-50. Stretch goal: sub-45.

Race Day

Settled into 4:25/km from the start and held it. The first half felt controlled. By km 6 I checked the math — on pace for 44-something — and decided to hold rather than push. The final 2 km were uncomfortable but manageable.

Finished at 44:14, a 4:25/km average. A 14-minute improvement over my first 10K, nine months apart.

What I Took Away

The gap between 58 and 44 minutes is not talent. It is consistency. Running 5-6 days a week for eight months, following a plan, and trusting the process even on days when progress felt invisible. The improvement curve in running is not linear — you stack months of invisible work, then see the result on race day.