10K strategy?
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The hills were a LOT worse in person than they were on the map. A LOT worse. The 85% humidity didn't help much either. 51:38 was my watch time. Still a 3 minute PR but not quite the sub 50 I was hoping for.
Wow, tough day. Adjusting for hills / temp / humidity makes the whole "how fast should I go" question even tougher! Very impressive to PR in those conditions! (And no, you didn't hijack the thread! It's good to hear how these strategies pan out in reality!)0 -
My first two miles were sub 8:00. And I was feeling good until about 2.4 or so. That was after a pretty good hill and the wheels kinda came off at that point. I think with less hills the starting out a few seconds faster than overall goal pace would have been pretty solid.0
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I have only run 10Ks as training runs, but I always run a negative split--with my second 5K as much as a minute faster than my first 5K. Maybe that's unusual?0
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The hills were a LOT worse in person than they were on the map. A LOT worse. The 85% humidity didn't help much either. 51:38 was my watch time. Still a 3 minute PR but not quite the sub 50 I was hoping for.
Great job on the PR! Sounds like a rough race.0 -
I have only run 10Ks as training runs, but I always run a negative split--with my second 5K as much as a minute faster than my first 5K. Maybe that's unusual?
My experience with training runs vs. races is that there is very little comparison. I try not to compare what will happen in a race to what happens in training.0 -
The hills were a LOT worse in person than they were on the map. A LOT worse. The 85% humidity didn't help much either. 51:38 was my watch time. Still a 3 minute PR but not quite the sub 50 I was hoping for.
Great job on the PR! Sounds like a rough race.
Thanks!
Looking back it was the toughest race I've ever done. Which surprises the dogcrap out of me.0 -
So I finished the 10K -- pretty much nailed the pace. Was shooting for 6:15/mile, ended up with 6:15 mile average pace. Ran a little faster in the first 5K. Second half was very tough, but I still came in right at my target time, 39:01 PR. I'm writing up a full recap and will post a link here when it is done.0
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Here is the recap of the 10K:
http://www.myfitnesspal.com/blog/davemunger/view/race-recap-the-lake-norman-rotary-10k-651297
Going out fast made Mile 6 really tough, but I think it was the right call.0 -
So I finished the 10K -- pretty much nailed the pace. Was shooting for 6:15/mile, ended up with 6:15 mile average pace. Ran a little faster in the first 5K. Second half was very tough, but I still came in right at my target time, 39:01 PR. I'm writing up a full recap and will post a link here when it is done.
Great execution and a great result!0 -
So I finished the 10K -- pretty much nailed the pace. Was shooting for 6:15/mile, ended up with 6:15 mile average pace. Ran a little faster in the first 5K. Second half was very tough, but I still came in right at my target time, 39:01 PR. I'm writing up a full recap and will post a link here when it is done.
Damn. That's awesome.0 -
Dag-gum-it I'm slow!!
But, I get faster every week!!!!! :bigsmile:
Glad you both did a great job. I'm hoping to break my 1:04 10K on my race next weekend. I really think I can. I should have finished under an hour but, they said it was flat, yeah, right. It was def. NOT a flat course. Adjusted training to do lots of hills and hoping it pays off next time.
The course will be exactly the same so it was be interesting.0 -
Dag-gum-it I'm slow!!
But, I get faster every week!!!!! :bigsmile:
Glad you both did a great job. I'm hoping to break my 1:04 10K on my race next weekend. I really think I can. I should have finished under an hour but, they said it was flat, yeah, right. It was def. NOT a flat course. Adjusted training to do lots of hills and hoping it pays off next time.
The course will be exactly the same so it was be interesting.
Knowing the course should make a HUGE difference. You will be ready for it. It's always motivating if you know the hill will end -- you can think about pushing through to the top and getting a bit of a rest on the flat or downhill that follows. Good luck!0 -
Dag-gum-it I'm slow!!
But, I get faster every week!!!!! :bigsmile:
Glad you both did a great job. I'm hoping to break my 1:04 10K on my race next weekend. I really think I can. I should have finished under an hour but, they said it was flat, yeah, right. It was def. NOT a flat course. Adjusted training to do lots of hills and hoping it pays off next time.
The course will be exactly the same so it was be interesting.
Knowing the course should make a HUGE difference. You will be ready for it. It's always motivating if you know the hill will end -- you can think about pushing through to the top and getting a bit of a rest on the flat or downhill that follows. Good luck!
Thanks! got a question.
I have notice that on my tempo runs that it seems much easier to finish with a 10 min mile average. Is this normal? Is that a strategy I should bring into my 10K?
In order to do my tempo runs, I break them into minute segments since I run cords free (completely) I use a small kitchen timer that fits in the palm of my hand to let me know when the next "stage" is up and to increase my speed.
This training is the first time I've done tempo runs (and speed drills) and I just found it very interesting that they seem "easy" but my average min per mile stays pretty good for the effort I seem to be putting out. And by easy, I mean, easier that holding the 10 mins mile mark for 5 miles versus doing it tempo.0 -
Thanks! got a question.
I have notice that on my tempo runs that it seems much easier to finish with a 10 min mile average. Is this normal? Is that a strategy I should bring into my 10K?
In order to do my tempo runs, I break them into minute segments since I run cords free (completely) I use a small kitchen timer that fits in the palm of my hand to let me know when the next "stage" is up and to increase my speed.
This training is the first time I've done tempo runs (and speed drills) and I just found it very interesting that they seem "easy" but my average min per mile stays pretty good for the effort I seem to be putting out. And by easy, I mean, easier that holding the 10 mins mile mark for 5 miles versus doing it tempo.
I'm not quite sure what you mean by this -- if you can hold 10 minute miles for a 5-mile tempo run then it seems likely you could do it for 10k in a race. That would put you at 62 minutes, which is faster than your 1 hour 4 minute goal. Most 10ks will have markers every mile so it's easy to figure out if you are on pace as long as you have some kind of timer / clock with you. Good luck!0 -
Thanks!0
