Skirt Runner
Hey guys. So.... still in a fight with the 10K distance. The more I run races, the more I realize that the 10K is my kryptonite, and racing a 10K is tanamount to hell for me, but something I need to conquer. 5Ks you run as fast as you can and it hurts like hell but it is over quickly. Halfs the pace feels easy for the first 8 miles or so if you don't go out too fast. But I think I lack the stamina and acceptance of going deep into the pain cave to race a 10K at my best. I have came very close to my goal of under 60 minutes many times in the past 2 years, and often something crazy happens on the course to stop me from getting my goal when I have been really really close (once when I was on track they made us stop 10 yards from the finish line to let the chase vehicle and top handcyclists through for the marathon being run at the same time and I finally crossed at 1:00:13 after standing by the finish line for well over 30 seconds, and another time I was on pace for it but the course ended up being 6.7 miles). Anyhoo, often it is a matter of me not being able to sustain my pace.
I have about 5 weeks until I race a 10K, last week I had my goal half of the spring season, I will take it easy this week to recover and then hope to do some 10K specific training for a few weeks. I know it may not be enough, that I am trying to race too many distances (because right after the 10K my marathon training program begins)....but I would still like to take one more stab at a sub 60 10K.
What do you guys think of the last 4 weeks of the Higdon Intermediate 10K plan (tweaked slightly to reflect the days that I am able to run)? Or do you all have a better shortened plan to do for 4 weeks?
Mon Tue Wed Thurs Fri Sat Sun
5/25
Cross
5 m run
45 min tempo run
4 m run + strength
Rest
3 m run
8.5 m run
6/1
5.5 m run
10 x 400 5-K pace
10 m run
6/8
6 m run
50 min tempo run
8 m run
6/15
5 x 400 5-K pace
1-3 m run
10-K Race
PRs: 5K- 28:16 (5/5/13) 10K- 1:00:13 (10/27/13) 4M- 41:43 (9/7/13) 15K- 1:34:25 (8/17/13) 10M- 1:56:30 (4/6/14) HM- 2:20:16 (4/13/14) Full- 5:55:33 (11/1/15)
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This plan has mileage in the low to mid 20s for week which is exactly what I've been doing (with the exception of tapering for my half) for the past 6 weeks or so. But I have been running 4 days a week with a longer long run and this plan has 5 days and a shorter long run. I have been wanting to transition back to 5 days anyway because my marathon plan has 5 days.
Have you been doing speed work? If not, adding it AND an additional day could lead to injury. Basically add one but not both. In the long term, sounds like the 5th day is more important.
Depending where you are, June for a 10k can be dicey because you may have no choice but to slow for heat.
Super B****
Have you been doing speed work? If not, adding it AND an additional day could lead to injury. Basically add one but not both. In the long term, sounds like the 5th day is more important. Depending where you are, June for a 10k can be dicey because you may have no choice but to slow for heat.
This -- I assume you're talking about Queens? It was a pea soup last year. (A PR is not impossible, though; I got one, albeit by one second!)
I'm with you on the 10K, though. I hate that distance, I just can't seem to figure it out. I feel like your issue with it is probably largely mental at this point -- and who could blame you, what with all the crazy things that have happened?! That said, I'd also go for an additional day OR adding speedwork; I'd choose the additional day, since I really do think you already have the ability to run a sub-60.
chasing the impossible
because i never shut up ... i blog
I usually do some sort of speedwork once a week. Usually either a fartlek or a tempo run.
The additional day doesn't actually add miles per week though if that matters. It basically just lops off 3 miles from the long run and puts it on a different day. It actually is a slight decrease in miles from what I averaged in April.
And yes, bluerun, Queens. I know weather could be a factor. Just figured this was my last crack at it before focusing on marathon training. I think I once had the ability to run sub60 without speedwork (because the few times I almost did I had not been doing speedwork) but my paces have been terrible lately. I blame gaining 25 lbs and having ITBS most of the winter.
How about adding some 10k specific pace to your runs? You need to average just under 9:40 mm. One way you could do that is run the last 10-15 minutes of your long run at that pace. Basically, get used to how that pace feels.
That's not a bad idea. Maybe a progression run up to 10K pace? I'm actually running 2 other 10K races between now and then "for fun" that I was going to do as part of my long runs....maybe I'll run for 2 miles very easy first, and the run my "fun" races as progressions starting at easy pace and ending at 10K pace?
From the Internet.
I like this idea. A few weeks isn't going to be enough time to make any drastic changes to your fitness so I wouldn't start running hard intervals or making any crazy schedule changes at this point. I wouldn't shorten the long runs either.
You've been so close to sub-60 enough times that I think your best bet will be to spend the next few weeks getting reacquainted with goal pace and then see if you can pull it off on race day, weather depending. Drop some strides into one of your other runs if you aren't already doing them just as a way to get your legs turning over faster than goal pace without the stress of a whole workout.
MTA: And honestly, because you've been so close to your goal before, I wouldn't totally throw out the idea of being able to hit it during marathon training if you don't get it this time around. Weather will be better, your mileage will be higher.
That would work. Or do 2 easy, 2 HM pace, 2.2 goal 10k pace.
Too bad it's a NYRR race... or I would be able to force you to do it. I mean, you might drop dead afterward, but at least you'll die with a sub-60 PR.
Hahaha. that would go on my tombstone, "Sub 60"
Well I have two 10k's this month. Yet I still have no idea how to train for them, or race them.
My training plan has been to do a bunch of running, and throw in various speed sessions here & there.
My racing strategy is to show up at the appointed time, and try to run fast.
You're welcome.
Dave
45 and 50 min tempo runs are a beast. Maybe 20-25 min at race pace?
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