Press Ups

I can`t believe it is almost 6 months since my last road race - a 10k in Courtmacsherry.
I badly need to get back racing to see where I am at fitness and speed wise.
At least I got 2 decent XC races in the last few months and I have kept my fitness ticking over.
I did a 13 mile loop around rafeen,passage and carrigaline last sunday and it went ok at steady 8 min miles. My plan was to run this weekend`s 4 mile race but I injured my lower back on Tuesday doing press-ups and sit-ups and I had to crawl up the stairs on all fours Tuesday night! Fiona was not too impressed, and when I explained I was on press-up number 192 when I felt a twinge in the lower back she threw her eyes to heaven.
So a few days of ICE and Deep Heat seems to have done the trick and I got out yesterday for 7 easy miles.I will not be going back to the press ups though - using proper equipment in the gymn is probably the smarter option.

So my new target race is the Bantry 10 Mile road race, West Cork on Sun 14th Feb.
It will be my first ever 10 mile race so I will have to get in some proper speed work at the track in the next few weeks.I am not sure how to approach the race, maybe a steady first 5 miles and try to kick on for the 2nd 5 miles if I feel ok..
what do you reckon Bricey? you ran some cracking 10 milers last year.

It sounds like a scenic course so it should be a good one.
Time to start putting in some serious work now.