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| Non-racer in need of a 10K race plan (Read 106 times) |
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posted: 6/30/2008 at 8:03 PM |
Having never raced the 10K distance (all my official races have been longer, save for one 5 miler), and not being an experienced racer at all (5 total races!) – I’m wondering what approach folks use for the 10K ?
Do you go out at max pace and just hold it for the distance? Start slow and try to hammer it home at the end?
I’m leaning towards giving up about 15 secs/mile from target pace on the first mile to deal with the starting crowd, then getting into pace on mile 2 and making up some of pace lost at start during 3 & 4 when warmed up and (hopefully) on cruise control. It usually takes me 2 or 3 miles to get warmed up and settled in, so I’m worried about having only a few miles to make up any time.
I’m trying to hang onto Pacer Chris’s advice of “plan the race, race the plan” – but I don’t have a plan!
(fyi, since I don’t log my miles here at RA, my daily runs are in the 5 – 8 miles and weekend medium/long is 10 – 13 most weekends. I’m usually at 30..35..40 miles / week.)
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Scout7 view logCPT Curmudgeon |
posted: 6/30/2008 at 8:52 PM |
| I just sorta, you know, run. If it starts to feel like I'm gonna puke, I slow down. Otherwise, I run hard. I don't really have a time goal or anything like that. |
Amat victoria curam.
Sine labore nihil.
Dulcius ex asperis. |
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posted: 6/30/2008 at 8:59 PM |
| Quote from Scout7 on 6/30/2008 at 8:52 PM: I just sorta, you know, run. If it starts to feel like I'm gonna puke, I slow down. Otherwise, I run hard.
That's been my previous approach...but the way folks here talk about races it sounds like I should have a plan and complete 43 page action template. Maybe someone has a better way, who knows, thought I'd ask. |
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posted: 6/30/2008 at 9:05 PM |
I had a total plan going for my 10K earlier this year. I had used a previous race time in one of the predictors to give me an idea of what I should be able to run it in.
Then I started off with my pace about 10 seconds slower per mile for the first two miles and tried to pick up the pace ever so slightly each mile after. I was using a Nike+ to help me pace myself and I was extremely happy with the results of how that worked out for me.
I did the same general approach for a half marathon in March and came in right aroudn where I thought I was going to. YOu dont need a plan, but on the other hand it sucks when you get to the end of a race and realize "Yeah, I could've ran a bit faster throughout." |
"80% of success is showing up." ~ Woody Allen
"Go that way... really fast. If something gets in your way... turn." ~ Charles DeMar
God doesn't give you what you want. He gives you what you need, the rest is up to you. |
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rlemert |
posted: 6/30/2008 at 9:33 PM |
I've learned that if I start out with about a 170 HR it gives me a good pace that I can maintain for just about the full 10K distance. I don't stay at the HR, though, I stay with the effort since the HR is going to climb during the race. Similarly, for 5k's I start at about 175. (My Max is probably in the neighborhood of 172.)
If you use an HR monitor during your training, you might come up with a similar target and see how you do. |
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