RunningAHEAD - Topic: Small Potatoes

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Small Potatoes (Read 40 times)

JackieOoo

posted: 8/20/2008 at 1:08 PM

Hey everyone!

Okay I know I've been the most inconsistent person ever in this user group, but I'm wondering if perhaps I can have some advice from all you pros. I just signed up for the Marine Corps Marathon 10K in October, and though I don't think it will be too much of a problem to get my mileage back up by then, I would really like to start increasing my speed. For as long as I can remember I have been comfortably settled in the 9:30 (at the fastest) to 11:00 pace range. So here are my issues: 1. what is a realistic goal for a new pace? 2. how do I train to get to that pace? Should I go shorter distances faster until I can increase my distance again or should I go longer distances, not increase my mileage for a while, and just slowly try to get faster and faster? 3. How do I get myself to stay on track?!!

Any thoughts would be greatly appreciated, and Chris and Katie I'll see you in a couple of weeks!!

Jackie

Carl A view log	posted: 8/20/2008 at 7:28 PM
	Jackie, Congratulations on signing up for the race! I'm by no means a pro, but the classic wisdom I've read is to first build endurance, then work on strength, and finally hone your speed. For me, this has made sense: Going too fast for too long, without a good endurance base, gets me injured. However, building mileage and doing sensible speed work makes me faster. I think you should divide up the time left before your goal race. For about half of it, you should try to get in as many miles as you can work up to. The 10% rule--adding about 10% to each week's mileage--seems to work. For the next quarter, get in some tempo running (maybe with weekly three-mile runs at or near race pace), and keep the weekly mileage steady. For the final quarter, do some track intervals and take the weekly mileage down somewhat. Your pace sounds about the same as mine. For a 10K, I think that you could probably get down to 8:30 or 9:00 minute miles. You could make this a more-comfortable race pace by running those intervals as 400-meter semi-sprints at something like 2:05, with a half-lap of jogging rest in between each one. I'd do only one of these speed sessions a week; I tend to overexert during them, and they really beat me up. October's not too far away, so you may want to skip the middle "strength" part, and just concentrate on building mileage and then put in some intervals at T-minus two or three weeks, to make a fast race pace seem easier. Whatever you do, make sure that you're feeling 100%, with no training soreness, on race day. Enjoy the process, and, above all, keep it fun! Carl
	You are a runner

jdmcgregor view log Hello Portland!	posted: 8/22/2008 at 4:27 AM
	I'm going to go ahead and agree with Carl on this one. After all, he knows his stuff! Build up a good base for the next few weeks and see how you feel. Take it easy on the knees and don't run too hard for a while yet. Once you've got your mileage up, then start thinking about speed. I'm sure you'll do awesome in the race, and probably surprise yourself even without doing any speed work. I saw a run you had in SD a while back, but hadn't checked out your log again until i saw this post. Glad to see you're getting out there! Running a couple miles a day, three times a week for the next six weeks will totally prep you for that race.
	Ah, there's nothing more exciting than science. You get all the fun of sitting still, being quiet, writing down numbers, paying attention...Science has it all. -Skinner

JackieOoo	posted: 8/22/2008 at 6:08 PM
	Thanks so much guys! That makes me feel a lot better - somehow everything seems more do-able when you have a plan. I'll definitely try to stay on it and I'll keep you all posted! Jackie

Katie H Chicago winter running	posted: 8/22/2008 at 7:11 PM
	Sorry to chime in so late but they gave good advice that I agree with too. Just to reiterate- get a solid base before you start worrying about speed and like Carl said, then add in intervals. I think the best way to stay on track (for me anyways) is to make a schedule on an Excel sheet so I literally know what I have to do every day up until race day. Then I hang it up at work and at home so it doesn't seem like an option but that's just me. Good luck!
	We must speak with all the humility that is appropriate to our limited vision, but we must speak. - MLK Jr.

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