posted May-24-2007 03:31 PM            

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Most people run a race to see who is fastest. I run a race to see who has the most guts."
- Steve Prefontainee

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posted May-24-2007 03:43 PM               

You're in good enough shape to sustain at least 2.5 minutes per mile faster (maybe three) than your marathon pace but, since that's pretty all out pace, please be sure to taper without any running at all for at least three days before race day and, by all means, don't run any doubles the week before (no matter what other goddesses do).

One mile warm up at 10m/m with at least 16 oz water or sports drink one hour before the race and unhydrate 10 minutes before start.

gel at 30 minutes (let it dissolve in your mouth and then swallow over a quarter of mile or so, . . . unless you can pinch the dixie cup on the run to get a mouthful of water or sports drink to help swallow it down - but don't swallow right away, get the liquid to the back of your throat pushing any air out of the way to avoid swallowing air).

Sure hope you tapered.

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posted May-24-2007 03:46 PM            

My strategy for a 10k (and what I heard somewhere else) -- to make sure you don't go out too fast -- think of it as not allowing yourself to pass anyone the first mile. It's hard, but you can think smugly to yourself that those folks will be hurting by mile 4. Then, during the last mile, don't let anyone pass you. The middle miles are simply holding a good, consistent pace. Based upon your marathon, you should have a good idea of what that is.

Warm-up. Yes! I'd run a few easy miles if you can. Finish with 10 or so strides to get the body thinking speed.

Have a great time on the Methow Valley. I'm soooo envious!!

[This message has been edited by Soundrunner1012 (edited May-24-2007).]

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posted May-24-2007 03:48 PM            

Ideally, I try to run even splits throughout, which means you need to warm up somewhat beforehand. This can be hard in the 1st km, because you're in a big crowd of people and unless you're up front, it takes time for people to spread out, but it means that you can use the first km or so as a final warmup.

Also, if you're racing, expect kms 7-9 to be not a whole lot of fun. This is where your mental toughness is going to make or break you (your signature quote gives the general idea)

The best guide I've found is from New York Road Runners:
http://nyrr.org/resources/training/10K_strategy.asp

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My User Profile

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posted May-24-2007 07:57 PM            

Partially, it was because I trained and otherwise prepared better for it; but also, my execution in the 2nd was much better. I went out too fast in mile one the first time, and spent the next 5 miles regretting it. Pace was anywhere from 6:20 or so to 7:30, and wound up at 44:42. The following year I went out in 7:10, then ran (slightly) progressively faster miles for the next 5. 43:51, 7:03 pace, if I'm remembering correctly. I was able to execute it that way due to the fact that it was a flat, out and back, and it was on the bike path I run on at lunchtime. But I think I ran it correctly because I had NOTHING left at the end. MacMillan, by the way, predicted just about that exact time for my 10k, based on my 5k PR of 21:38 at that time, which was ~6:56 miles.

I think if you have a good cardiovascular base with some good recent 8 or 10 mile runs under your belt, you should expect to run a 10 just a few seconds per mile slower than a 5k, but with no recent experience running that distance in a race, you'll want to be conservative for the first 3 miles.

I warmed up in that 2nd race by running 2 miles at an extremely slow pace. In fact I was worried because I was so slow and felt good at that pace. Once the gun went off I had no problem hitting target race pace.

Good Luck and enjoy!

bty

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posted May-24-2007 08:18 PM               

Usually before a big race I take a day off, two days before the race (which would be today). Just do a light warmup tomorrow, 20 - 30 min. A one mile warmup with a few strides at pace, maybe 15-20 min before the start, is a good warmup for race day.

quote:

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Originally posted by mariposai:
I am running a 10k on Saturday and since this will be my first 10k in years I am finding out that I am clueless how to best run that distance. Do I warm up before the race, and if so for how long?. Do I start out slow as we do in HM and marathons or do we go all out right away? What about carboloading and hydration prior to the race? Any suggestions, any stories to tell?

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posted May-24-2007 09:29 PM               

10K's are a true running test. I suggest you pick a goal and then an associated pace to reach that goal. Then do as everyone has told you and start off "slowly" and then after 1-2K start pushing the pace a little...and then maintain thru k's2-8, where you can assess your fitness for the day and hopefully turn it up a notch. (8K is like 20K in a marathon) except it's not usually muscle issues but breathing and speed issue.

All other advice received is bang on. 10 minute light warm up 5-10 minutes before the race, etc..If you hydrated okay prior to the race you will not probably need any water during the race.

Good luck
Tall

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posted May-24-2007 10:36 PM            

I have copied your suggestions, hand wrote it in a nice index card, the main point that is, and I will take it with me to the race.

Thanks for your support.

Posalina

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Most people run a race to see who is fastest. I run a race to see who has the most guts."
- Steve Prefontainee

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posted May-25-2007 09:00 AM            

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posted May-25-2007 10:27 AM               

Maybe we can even get ribs to join us on one of the many area trail runs in case he gets more summer trips to the PNW (don't give him any extra gels though- ).

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posted May-25-2007 10:54 AM               

quote:

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Originally posted by Spareribs:
I'm sorry to disagree with Tet here, but there should be no need for water or other aid, certainly not a gel, in a tenK. A runner would not deplete glycogen stores in a short race like this. Select a probable finish time from McMillan or other pace indicator from previous races at other distances, and simply try to maintain that pace throughout, making sure not to go any faster in the first mile. You will be fine. Good luck and let us know how it goes. Spareribs

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I agree with Spareribs - should be no need for liquids during the race unless it's super hot and then dump some water on your head as you go thru the aid station. Definitely no need for a gel at that distance.

For a Saturday 10k I'd take eliminate any speed work during the week, take thursday off and then do a real easy 3 miler on Friday. Warm-up is a must using what others have suggested.

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posted May-25-2007 11:50 AM            

Knowing Mazama weather (warm and dry), I'm guessing you'll want some water by halfway through.

I'm guessing you'll be running on some of the trails I've xc skiied on. Lovely. Think about coming over here for one of the Cougar Mountain trail runs this summer.

[This message has been edited by Soundrunner1012 (edited May-25-2007).]

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posted May-25-2007 01:21 PM               

Good luck
Tall

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posted May-25-2007 10:18 PM            

I will do my best to hold back and run slowly the first mile then go out as fast as my little lungs and legs will allow me. If nothing else, the scenery should be worth a million dollar and there sure be enough tree stumps to rest on it if I get too tired.
Thanks for your input and support dear boomer friends. Byzebkayi, the link is very helpful.

Tet, I agree with you maybe Ribs could join us for a trail run next time he visits the PNW. Hey, there is a terrific 10 miler on July 14th, in Winthrop, WA , Anyone interested?
Soundrunner maybe you should consider joining me on the next one.

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Most people run a race to see who is fastest. I run a race to see who has the most guts."
- Steve Prefontainee

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posted May-25-2007 10:47 PM            

It's a tenK!!!

How long do you expect to be out there? Please don't listen to these people. Spareribs

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posted May-25-2007 10:57 PM            

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posted May-25-2007 11:14 PM            

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posted May-25-2007 11:16 PM            

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posted May-26-2007 02:14 AM               

quote:

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Originally posted by Soundrunner - Spareibs, I'd like to know what I said that mariposa "shouldn't listen to." Really.

I would take a gel right before the start (15 min. out) but not during, and I usually take one drink of water during a 10k

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soundalina, I think actually started running back in the days before there were any aid stations with even water let alone energy gels, so just like not being able to figure out how to tie a shirt/jacket around his waist, he has a hard time hydrating/eating on the run (to say nothing of trying to tear open those gel packages evenn before the race when they are so helpful to many of us) and, unlike us more adaptive runners, ends up losing several minutes at the aid stations to say nothing of his prolonged nature calls too (that's why he hates everyone else saying how good their biostops are ). With a focus on the clock, he chooses tracks and roadways for his running and eschews trails as for hikers so might not know what he's talking about just for that reason. .

Don't tell him, but us fitness runners who haven't been running so long or so competitively are not only out on the 5 and 10K courses longer than fast runners who don't need the gels, but we don't have their deprivation experience and need the replenishments more frequently anyway.

Don't know why but we've missed him on his recent Tacoma trips so let's tell him that we have a very easy trail run and then show him what a real 10K is, with lots of climbs that will take him more than one hour to complete.

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posted May-26-2007 09:03 AM            

quote:

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Originally posted by Soundrunner1012:
Spareibs, I'd like to know what I said that mariposa "shouldn't listen to." Really. Please enlighten me. I obviously need it.

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I was referring to those posters who advised her to take gels. (And Tet you know who you are!) Spareribs

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posted May-26-2007 09:22 AM            

quote:

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Originally posted by Tetsujin30:

Don't tell him, but us fitness runners who haven't been running so long or so competitively are not only out on the 5 and 10K courses longer than fast runners who don't need the gels, but we don't have their deprivation experience and need the replenishments more frequently anyway.

Don't know why but we've missed him on his recent Tacoma trips so let's tell him that we have a very easy trail run and then show him what a real 10K is, with lots of climbs that will take him more than one hour to complete.

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You better watch it Tet. I have you lined up squarely in my crosshairs now and will get even with you when I see you.

Everybody took off to Olympia on Sunday and when i got to Tacoma it was teeming rain. I decided I had stuff to do, and I was on edge about work the next day, getting it right and all. So I didn't drive to the race. In retrospect, I should have because it was the only chance I had to do anything but work.

On Wednesday the sun finally came out and everywhere I went, people would say, "Look, you can see the mountain!" Apparently this is a popular thing to say up there on a day when you get sunshine. I looked up and thought, "Wow! There it is!" It is one heck of a sight I have to say. We have nothing like you PNW'ers have in terms of geographical beauty here in north Texas. We are known for hot, brown, flat and ugly.

But you should be concerned now, because the client liked me and I will be back. And you can take me on one of those difficult, uphill, gel-demanding runs of yours. I stayed in a hotel on Rushton on the water and ran a flat course when I was there. Spareribs

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posted May-26-2007 01:33 PM            

<ducking and running away fast>

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posted May-26-2007 06:07 PM            

With so many boomer racers this weekend I decided to place my race report here so not to take up space as a separate post.

Mazama, being the Mecca of outdoors activities in Eastern Washington was a fantastic place to run my first trail run. It is ironic that the race started in the same place where 19 years ago I lost my cross-country skiing virginity, but what a better place for a first experience. We also do a lot of our week long backcountry hikes in this general area.
As I drove to the race this morning I kept thinking of fjordrunner and how many times she described this very same route in her daily posts prior to her fantastic first HM. Since I lived in the Methow Valley for over 9 years, I was coming home to run this race.

Well, on to the race report. Like I said, this was my first trail run, (I must admit that this was truly my VERY first trail running experience. Besides hiking, I never did a practice trail run prior to today. I know, I know… that is a not the best way to approach a new sport, but…)
Anyway, at the beginning of the race, I had two goals in mind, but quickly, by mile 2.5 or so, I acquired a third goal (more on this later). My first goal was to run the 10k in less than one hour. Official time: 59:03:07. Second goal: to finish the tank while accomplishing goal number one… this was very easy to do since I quickly found out how different trail running is from road running. As the trail became harder and harder to run, possibly just due to my inexperience, I desperately tried to remember the hints I was given about arms swings and pushing with heels, hydration, to gu or not to gu, to push or not push, etc, etc. But between the beauty of the mountains, the wild flowers and having to be so careful not to trip over tree branches, potholes, evergreen cones and rocks, I soon let my mind drink on the beauty and began running within the limit of my ability and just plainly enjoy the show.

Now about the third goal I picked up at around mile 2.5- “to finish ahead of the couple who passed me at this point. The conversation went something like this…
Female runner: oh the view is so gorgeous; I just want to walk for a bit to look at the mountain peaks.
Male running partner: We could probably take a 30 second break, but first let’s pass that older lady; she is running too slowly for us anyway. I looked around and I was the only “lady” in sight.
Mariposai mental comment---I will show you who runs slowly by mile 5.
Any way, for two miles I had this goal pushing me to go faster and faster than I thought my little legs could carry me. I passed the SLOW runners at around mile 5. At that point they had no chance to passing me again since they were dead tired and I pretty much sprinted that last mile in 7 minutes (which is the fasted I have ever ran).

Now that I am still in honeymoon stage with trail running I have another one in sight: http://www.mvsta.com/runthesun.html. Any boomer is interested to join the fun?

Fashion report: blue Capri tights with white and blue singlet, white and blue sock, purple butterfly earrings given to me as a gift last night. As to be in tune with nature I did not use my Red Door perfume, but switched to a patchouli lotion.

Thanks to each one of you who gave so many helpful hints to run this race. You guys are the BEST.

[This message has been edited by mariposai (edited May-26-2007).]

[This message has been edited by mariposai (edited May-26-2007).]

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posted May-26-2007 06:09 PM            

[This message has been edited by mariposai (edited May-26-2007).]

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posted May-26-2007 06:20 PM            

I've been following this thread over the past few days enjoying the trash talk between ribs and tet. I'm glad you had fun and you obviously looked good doing it.
Hope to see you soon.

John

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