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abbreviated 10k race report.

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Author	Topic: abbreviated 10k race report.
millrunner Cool Runner	posted Mar-17-2007 03:52 PM Results.... 44:42. Not too bad. Very cold morning..mid-20's with wind. I managed to get up near the front this time to avoid the traffic jam. It only took about 10 seconds to get across the mat. My legs were a bit sore/lifeless right from the start. I'm not sure why. The plan was to run 7:15's or so the first two miles and then try to pick it up at the end. Although my breathing was good and my energy was o.k. I just had a hard time trying to pick up the pace. The splits are from my 301. It never seemed to be exact. Usually "calling" the mile about 50-100 yards early miles 1-3...almost exact 4-5 and too soon on six. mile 1: 7:10 right about where I wanted to be...legs not feeling too good though. Just kind of a slight soreness. Maybe from not doing enough running on the "road." mile 2: 7:21 the guy I was running with said that we were going a little fast for him. This mile also had the only real "hill" in the course. It wasn't too steep, but longish. I wasn't feeling great, so we backed off a bit. Miles 2.5 thru 4.5 have small rolling hills. Pretty insignificant, but every uphill seemed surprisingly tough. mile 3: 7:06 My friend told me to go on. So, I picked it up a bit. Once again, I felt kind of bad...but this was my "goal" race. It's a good thing I went since he finished in 48 something. mile 4: 6:53 I think the GPS may have been off here, I made an effort to push a little here, but I didn't seem to be going much, if any, faster. mile 5: 7:10 Maybe I started pushing too soon? Mentally not strong here. I wasn't sure if I had enough to make it to the finish. We are running into the wind now. I backed off some. mile 6: 7:08 Feeling like I've kicked it up a notch, but it's not reflected in the split. mile.22: 1:50 Not sure about this split. The GPS "mile alarm" went off a bit before the six mile mark. I'm pretty sure it didn't take me that long to do the last .22 miles. anyways..It's a hugh PR!! I think I ran it in 46:37 last year and the "predictors" were predicting right around 46 using my 5k time from two weeks ago. Next goal...Knock about 15 seconds per mile off that time. Under 7 minute mile pace. And then the sub 40 goal. I'm quite aways off...but improving. I think I came in 296th overall out of 5500 runners. 40/385 in the 40-44 Age Group. 63.5% Age Graded. Also a PR. There are still a pesky 40 or so "girls" who beat me. No offense. The top five duked it out with all of them finishing between 30 and 31 minutes. Quite a drop off after that. A sub 40 would have gotten you into the top 100 finishers. My wife told me the night before that if I won she would let me get this: (you may have to copy and paste...I'm an internet moron.) http://moto.caradisiac.com/IMG/jpg/ducati1098iy6.jpg Maybe next year. Heading out to celebrate St. Paddy's day. Hope everyone who raced today had a good one. edited due to using "a little" a little too much [This message has been edited by millrunner (edited Mar-17-2007).] IP: Logged
tselbs Cool Runner	posted Mar-17-2007 04:32 PM Good job, mill. Congrats on the even pacing, according to plan, and the big PR. Keep up the good work. TomS ------------------ My Profile IP: Logged
kameele Cool Runner	posted Mar-17-2007 06:43 PM I guess 295 runners would have been too hard to disable Still a very impressive time--it seems 15 seconds isn't too mauch to work on. ------------------ My Profile IP: Logged
ksrunr Cool Runner	posted Mar-17-2007 06:56 PM millruner- good race and report. It just shows that you can't always judge a race by how we feel. I always trust my Garmin times unless it's a certified course. Good luck next year! ROCK chalk JAYhawks! IP: Logged
Labduck Cool Runner	posted Mar-17-2007 07:17 PM Congrats on the PR, millrunner! Getting into the 44:00 range is a big accomplishment in a 10K. Great effort. Mile 5 is a tough one in a 10K. It's where I usually have difficulty too, and for me it also seems to be mental. IP: Logged
cajohnson5 Cool Runner	posted Mar-17-2007 09:11 PM mill -- interesting -- I hear a lot of runners talk about their legs being tired on race day, and yet they have their best times. You have really made some improvements. Congratulations on a well run race. Sorry you didn't get the bike, tho. cj IP: Logged
TammyM Cool Runner	posted Mar-17-2007 10:05 PM Nice job Mill! Your racing sure sound speedy to me when I think of going less distance than you and you beat my time by about 2 min. I can't imagine! IP: Logged
millrunner Cool Runner	posted Mar-17-2007 10:58 PM Thanks again for the feedback. The following is just something that I was thinking/observing during the race. I absolutely mean no offense to anyone in regards to what is "slow" or "fast." When I was running today; right around the four mile mark, I tried to push and was looking for runners to "target" and hopefully pass. As I looked around it seemed that the people that I was running with were kind of slow, or at least looked "slow" while running. I watched their gait/stride. I looked for running economy and that fluid motion that you sometimes see on the very limited coverage of running events on TV.... It seemed like people were jogging, shuffling, struggling along. Up to that point, I had the feeling that I was moving at a good clip. But, these were the people I was running with, running about the same pace as me, so I must look the same. It bothered me. Are 7:11 minute miles just jogging? I know they used to be to me.(a long time ago) .and I guess they are to many. But, that was me today and I felt like I was running fast. Anyways...too much green beer talking. I'm also concerned that maybe that dead/sore legs today were the result of too much running. I think that my increased mileage and consistent running has really helped me, but I also think that maybe I'm pushing a little too hard. I haven't "tapered" for a race and I've run 44 out of the last 46 days. For some people this may not be out of the ordinary, but for me it's quite an "accomplishment." I really feel that I'm teetering on that edge. On the brink of overtraining. It seems to get me every year and the end result is months of little running. I've lurked on this forum long enough and I know most people will say, "listen to your body," "take rest days.." "cut back weeks..." I believe the theory of "your body needs rest.." just like I believe the theory of your body will adapt. I try to balance all the opposing theories of quantity v. quality, but I just can't seem to make it work. My current coach preaches consistency. So that is my goal. I try to do every run. Run the prescribed distance or workout. But, I feel tired. I want to feel fast. o.k.....I'm done for now. on the road to enlightenment...one beer at a time. Doug IP: Logged
smpankowski Cool Runner	posted Mar-18-2007 06:36 AM Nice run Millrunner. Sweet bike. I'd risk injury for it. Thanks for the heads up about dead legs........ Dead legs bad. PRs are sweet. ------------------ Blessings, SteveP My User Profile IP: Logged
mcsolar99 Cool Runner	posted Mar-18-2007 08:42 AM aye carumba millbot! lemme see, a two minute 10k improvement in a year? i have ignored everything else that you have posted here, since that's the only important fact i'm a big believer in consistency too, and i try to think on timescales of years now. however, given that you felt tired and you've run 6 weeks straight, having a couple of beers and resting for a day or two is the perfect response. especially right after a pr race. maybe differing from your coach a little, i think consistency is best developed by having fun, rather than mental discipline. enjoy, and don't have a cow, man. edit: re: speed, i've given up judging speed on how it feels. on recovery days or in the heat 9 min pace can be a struggle; some days sub-7 seems effortless. even within your own training, speed can be very relative. keep your focus on your solid long-term improvement. [This message has been edited by mcsolar99 (edited Mar-18-2007).] IP: Logged
rochrunner Cool Runner	posted Mar-18-2007 09:23 AM Great results, millrunner! It sounds like you're getting faster with every race. In my opinion, you deserve the Duc anyway. (From another Doug and ex-sportbiker). ------------------ - Runnin' in Rochester Rochrunner IP: Logged
tomwhite Cool Runner	posted Mar-18-2007 10:03 AM ..........great racing//.........your pacing was amazing.......congratulations on an excellent effort.... IP: Logged
hermosaboy Cool Runner	posted Mar-18-2007 10:16 AM PRs on dead legs? Sign me up!!! Great effort Mill -- here's to sub 40 sooner rather than later! IP: Logged
Ileneforward Cool Runner	posted Mar-18-2007 11:16 AM Holy Cow, millrunner, now your wife has got Mr. Forward all excited. He is ready to take up running seriously if he can get a Ducati out of it. (I keep telling him his KTM is all he needs ) Anyhoo, great PR on hills with slow feeling legs, even after a recent 5K that predicted 46. I think you've had a breakthrough. Congratulations! [This message has been edited by Ileneforward (edited Mar-18-2007).] IP: Logged
Elaine3112 Cool Runner	posted Mar-18-2007 11:27 AM Millrunner Nice report and well done on a significant PR and on dead legs too. Know what you mean about tempermental Garmins and as for them pesky girls, they beat me too and I'm a girl! IP: Logged
millbot Cool Runner	posted Mar-18-2007 03:39 PM Hey millrunner, congratulations on the PR. That's quite an improvement over last year. Interesting that you beat your predicted time by such a wide margin. I suppose there are balanced runners who race consistently across a range of distances, but my better performances are always in longer races. Good luck finding the right training balance. I don't have it completely figured out either. IP: Logged
Econo Cool Runner	posted Mar-18-2007 06:15 PM millrunner, yo! Dude, nice job. I have the same feeling when I look at other runners around me. (We're talking a 10K pace that is 1:30 slower, in my case.) Everyone around me seems to be just creeping along in a slow jog. I, however, feel like I'm flying at an 8:30 pace! Part of it is turnover -- some runners do shuffle, but at a fast clip (that would be me). A few runners lope, and look faster loping, but prolly don't go much faster.... A better guage for me to find targets is how loud they are breathing. Of course, I have to be pretty close to hear it, but the loud breathers are music to my ears. Evil me. IP: Logged
perchcreek Cool Runner	posted Mar-19-2007 01:13 PM mill.. congrats on an outstanding PR and even more important is the improvement you've had recently! You are rolling now! That feeling of speed is so relative. When I run with my dog and I'm going fast, I look over at him and he looks like its a trot. Same in a race when you look at other runners, they look like they are jogging. It even looks like it is much easier for them. IP: Logged
JJJessee Cool Runner	posted Mar-19-2007 04:00 PM Great run and a nice PR. Sounds like you have the desire and confidence to break 40 on 10k. I'm betting you will do it. Nice job. JJJ IP: Logged
Spareribs Cool Runner	posted Mar-19-2007 04:13 PM First of all, congratulations on the PR. You worked hard for it and deserve it. Second, as for jogging, for most of us here, 7:11 pace is not jogging. Your pace may have slowed at one point, but you were moving well and were certainly not jogging. MC had it about right. Third, you would probably be better off not wearing your GPS in a race and instead just a simple lap timer, like the Timex Ironman. I have posted on this subject here before, and the response has always been that "yeah, but sometimes the mile markers aren't accurate." Well guess what? Neither is the Garmin, and if you let it play with your head during the race instead of focusing on what you are doing, you are worse off with it. Fourth, I think days off should come about because you must take them due to work or injury or sickness, but I have had much more success lately by organizing a week around 7 days of running. I simply ensure that my easy days are genuine easy days, 3-5 miles easy, no more. I also do two big workouts each week. Works well for me. Others must take a day or two off, but again as MC points out, don't worry about it. Have fun with your running and do what works for you. You have a coach, so that is what his job is. Finally, you don't say how much of a cooldown you did, or how you exercised after the race, but your sore legs have a lot to do with that. I would run at least 3 miles easy after a 5-10K race, and you could easily do that. Get a drink first. You have many more good races ahead of you. Now that you are racing, your times will improve dramatically over the next 3 races, provided you go right back at it in 2-3 weeks. Well done. Spareribs IP: Logged
rosecoloredglasses Cool Runner	posted Mar-19-2007 05:19 PM Wow. You are no run of the mill runner! (hee hee hee) Congratulations on a well run race millrunner! IP: Logged
Sans Souci Cool Runner	posted Mar-19-2007 07:00 PM millrunner, that's a very good time. Congratulations! Good advice from the experts above, I'd say. Good luck on achieving your goal, and may there be many more pesky girls in the future (sorry, I can't help myself)! IP: Logged

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