A Saucy Wench
I have become Death, the destroyer of electronic gadgets
"When I got too tired to run anymore I just pretended I wasnt tired and kept running anyway" - dd, age 7
PBs since age 60: 5k- 24:36, 10k - 47:17. Half Marathon- 1:42:41.
10 miles (unofficial) 1:16:44.
What is your 10K warmup?
Marquess of Utopia
Forget to answer that part and it's something I consider to be very imprortant. I estimate that at least 80% of runners don't warm up enough.
If you've never done long, thorough warmups just try it before a race that isn't that important to you as an experiment. You might be surprised at how much better you feel duirng the race. You don't want to wear yourself out by doing much fast running, but if you make the warmup on the long side with just a tiny bit of it fast, it can really make a difference.
I usually only warm-up 1 or two miles, I'm going to take a longer warm-up at my next race.
What about cool downs? One mile, 2, 3, race right over to the massage booth?
I've got a fever...
On your deathbed, you won't wish that you'd spent more time at the office. But you will wish that you'd spent more time running. Because if you had, you wouldn't be on your deathbed.