After 6 months of training, I only took 20 seconds off my 10K time in the Vancouver Sun Run, and failed to break the 40-minute barrier. 40:33 is now my time to beat. And I seriously couldn't have gone a second faster. My heart felt like it was about to blow out of my chest.
I'm attributing the meager 20 second improvement to the course and the traffic. I think I'll have to try for a PR later this year in the Richmond Flatlands 10K. Sounds flat. Sounds fast.