Advice to PR my 10k...
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carriekwi
Posts: 45 Member
Okay.... I am racing 10k on Saturday and wondered if those of you with more race experience can suggest a pace that would get me a new PR without pushing so hard that I bonk out. Here's my info:
- I run 20 miles/week, 5 days, long run is 6.5 miles.
- most of my miles are run at about 11:22/mile.
- fastest sustainable pace for 1 mile is 9:00.
- previous 10k PR is 01:10:30.
- I have an cadence of 155 spm. Working to improve it with a metronome but no progress yet.... Running at 170-180 feels like my feet are stepping on each other! Too short!
Also.... I usually run positive splits ( just can't keep my legs going!). I really struggle with good form and I still feel like a fish on land when I run... Awkward.
Any advice? Wish me luck.....
Thanks!
Carrie
- I run 20 miles/week, 5 days, long run is 6.5 miles.
- most of my miles are run at about 11:22/mile.
- fastest sustainable pace for 1 mile is 9:00.
- previous 10k PR is 01:10:30.
- I have an cadence of 155 spm. Working to improve it with a metronome but no progress yet.... Running at 170-180 feels like my feet are stepping on each other! Too short!
Also.... I usually run positive splits ( just can't keep my legs going!). I really struggle with good form and I still feel like a fish on land when I run... Awkward.
Any advice? Wish me luck.....
Thanks!Carrie
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Well you can't change training so soon before a race. Things I do close to a race:
-rest two days out and do a short shake out the day before.
-make sure to wake up 2.5 hours or more before the race to eat so I can "empty out" before the race and have less risk of GI issues.
- start slow and end fast. Doesn't matter what the result is, it ALWAYS feels better if you I got faster at the end.
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Your training pace of 11:22 will set a PR. If you don't think you can make it the distance at that pace then run at your old PR pace of 11:37 until the last mile then slowly bump it up and when you see the finish go all out.
But, I'm not a trainer either. That's what I would do though, seems safe and sure to set a PR.0 -
Okay.... I am racing 10k on Saturday and wondered if those of you with more race experience can suggest a pace that would get me a new PR without pushing so hard that I bonk out. Here's my info:
- I run 20 miles/week, 5 days, long run is 6.5 miles.
- most of my miles are run at about 11:22/mile.
- fastest sustainable pace for 1 mile is 9:00.
- previous 10k PR is 01:10:30.
- I have an cadence of 155 spm. Working to improve it with a metronome but no progress yet.... Running at 170-180 feels like my feet are stepping on each other! Too short!
Also.... I usually run positive splits ( just can't keep my legs going!). I really struggle with good form and I still feel like a fish on land when I run... Awkward.
Any advice? Wish me luck..... Thanks!
Carrie
Assuming proper training and all uncontrollable factors being in your favor, McMillan says this:
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I think you're on target to hit a PR even if you start a bit fast and slow at the end. Even averaging 11:00 minute miles, you'll PR. My advice at this point would be not to get too much in your own head and psych yourself out so much that the run becomes a slog because you're stressed. Go out, have fun, and watch that PR drop!
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The Galloway race predictor which I have found to be accurate says you can race a 10K at a 10:21 pace. So go out at that pace and don't go any faster until the last mile. Then if you can, speed up.0
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Thanks for all the replies..... Going to shoot for a pace between 10:20 and 10:40. I will let you know how my race goes! 0
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Do let us know how you get on! I'm doing my first ten k since last August tomorrow, would love to pb but more importantly gotta finish smiling 0
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Just finished! It was a trail run which is tough for me.... But guess what?
PR!!!! 01:07:57.
I'm happy. 0 -
Congrats on the PR!!0
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Congrats!!0
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woo hoo congrats! delighted it went well0
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Excellent job!!0
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Congrats!0
