davemunger Member

As everyone has said, if this is your first 10K it's very important not to go out too fast. You have run this far before, so you know you can do it. The adrenaline of race day will carry you a long way! Just watch your pace the first three miles and don't run outside yourself. Expect to slow down a little for the second…

Cloudy / stormy weather does seem to affect them but I haven't been having any particular issues this week (including the rainy day).

Garmin, prescription running glasses. I'm bad and don't carry RoadID. But I nearly always run with friends so I'm generally covered. I wish Garmin had a road ID feature on its watches.

Wow, the Mount Marathon Race is insane! http://www.runnersworld.com/runners-stories/last-man?page=single

A google search for "bacon run" turns up a surprisingly large number of results. This one seems the most promising: http://baconchase.com/ Includes both 5k and 0.05k options!

I don't have the 220 but I can say that a dedicated GPS is going to be much more reliable than a smartphone app (I have the Garmin 910xt). That said, I occasionally still get a wonky run or lose a workout entirely. This was especially infuriating after I completed 50k out of an epic 50-mile trail run, only to lose the…

Just to add a couple of big "serious" races to the list: Carlsbad 5000 BAA 5K (Boston) Syracuse Festival of Races (USATF Masters 5K championship) CVS Caremark 5K (Providence, RI) (USATF 5K championship)

That Lou Cox race looks like it's serious business. I've noticed a lot of the bigger 5ks are things like Komen Race for the Cure events, where it's more about raising money in a fundraiser than running the race.

I'm thinking about the USATF Masters 5K championships in Syracuse October 5. I would not have a shot at an AG award because the field is so deep but it would be a nice opportunity to run with a very talented group. But it seems a little weird to travel so far for just a 5K -- I've never done that before! I may try some…

There are a couple 10-milers in my area, but one of them is super hilly so it's very tough to get a good time on it. Fun distance, no doubt!

I think we have a winner! I did my kids' taxes too -- somehow I've got to wean them off that -- they are 20 and 22. I don't want to be doing this when they are 30!

Hmmm... never had one rejected, and I've e-filed for the past several years. I don't think it would be a huge deal since they automatically give you an extension if you ask for one (as long as you pay whatever is due).

I have a 10K this Saturday and I'm going to reduce mileage for the second half of the week. Normally I do strength training M-W-F but this week I'm just doing M-Thur, and I'm going to skip the leg work on Thursday. But as with a marathon taper, I like to still do some high-intensity training, just with reduced mileage, so…

As the article points out, it's a real dilemma. There are some people who are literally ticking time bombs. We could pre-screen to see who is likely to die following an extended cardio session, but that would be expensive and might lead to false positives. Interestingly, this problem seems to mostly affect people under 40.

No fair filing for an extension though!

Probably because of a pre-existing heart condition: http://www.forbes.com/sites/davidkroll/2014/04/15/why-do-healthy-people-die-running-marathons/

Wow, you crushed it! Awesome job!

I have found that headwinds are actually not as difficult as they seem at first. There is a psychological component to a headwind that exceeds the extra effort it takes to run into the wind. Because you feel the wind hitting your body, you begin to believe you are running faster than you really are, and you slow down more…

I hear you, but I prefer my pain to be over with in less than 20 minutes!

I agree, any endurance run qualifies you for this group. However, I did set up a group specifically for the shorter distance races, focusing primarily on 5Ks: http://www.myfitnesspal.com/groups/home/20559-run-faster-5ks Feel free to join that group too!

15.3 for the day, 55.9 for the week. Finally getting back up to my regular mileage. Didn't feel too bad out there, but I need to get used to spring weather!

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!)

That looks to me like it's got a mostly downhill finish. So maybe shoot for an even pace the whole way? The extra work on the front half will probably match the effort of a fast start. I've been at one 10k with pacers. But my pacer had bitten off more than she could chew and couldn't keep up the required pace, so I ended…

Yes, if it was a totally flat course I would definitely try to start out at a 6:15 pace instead of 6:20. I will have to look at the course map to be sure; there will be a few adjustments for hills. But I think the biggest hill is in the second half so if I'm shooting for a 6:20 overall pace I may need to start even just a…

I decided to write this up on Science-Based running. Pretty fascinating stuff: http://sciencebasedrunning.com/2014/04/should-you-start-out-slow-in-a-10k/

Just took another look at the data and it looks like I made a mistake. There is still a net positive split but there is only 3 seconds difference between the first 5k and second 5k. Still, since it is a downhill finish, I think there may be something to starting a little faster than your goal pace.

I love to warm up in my trainers and just wear the flats starting about 15 minutes before the race. It gives you a real boost to put on the lightweight shoes right before the race.

Wow, I wouldn't go quite that fast! I just run an easy mile or two, not even fast enough to get out of breath, then do several strides at roughly 5k pace as close as possible to the race start time.

The closer to the desired race the better. I'd say assuming you have sufficiently trained for a 10k, the 5k should be a very good predictor of 10k time. I find it does well for me up to about a half marathon.

Okay, I was curious, so I took the second page of the Ukrops Monument Avenue 10K results for men and looked at their 5k splits versus net time. Here is what I found: Their average net 5K time was 10 seconds *faster* than their second 5K. This could be because the 5K time point was a little off, but it also suggests that…