| Author |
Topic: 2007 Sub 40 10K Goal Thread |
Dakota Ridgerunner
Cool Runner |
 posted May-18-2007 12:27 PM
  
quote:
Originally posted by stovaleani:
Another minute closer. 43:31 on the TM with 5k splits of 22:16 / 21:15. I wish I understood why some days everything clicks and some days nothing does. I thought I was in a pattern where my best runs came the day after a moderate workout, and never the day after a rest day. This is my first 10k PR that followed a day off.
Nice job! Taking a full minute off your PR is great, and you met your goal of doing it before the end of May. I don't think anyone knows why some days we just feel better than other days. Sometimes you can guess at the reasons, but most of the time it just seems like a mystery. Just accept that you'll have both, and be happy for the good days. That's what I do, at least. Jim, thanks for your vote of confidence. We have a little more than a week...how are you feeling? Will you be tapering for the Memorial Day race? I'm still trying to decide exactly how to do my taper, and I'm open to ideas... ------------------
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jtv
Cool Runner |
posted May-18-2007 01:20 PM
quote:
Originally posted by Dakota Ridgerunner:
jtv, how did your 5k go?
I realized it is not as easy to run a good 5K as it was 10-15 years ago. I guess I expected too much from my first 5K of the season. This was based on 2 quality 10 milers and a 1/2 marathon this spring. I have the strength/endurance right now, but not quite the speed. It was probably the warmest morning this year, and the race didn't start until 9:15, so it was around 70F and fairly humid. I started out ok with a 6:12, but then slowed significantly to 6:55, and 6:40 for a 20:28. It didn't feel like I slowed that much. Could have been the weather, the hard 10 mile race 6 days before, not enough faster speedwork, or just age  I will probably do a 10K next weekend, then a 5K the following one. I would at this point be happy with a 41:00 and a sub 20. That will probably be it until late summer or fall. ------------------
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Jim24315
Cool Runner |
posted May-20-2007 10:03 AM
quote:
Originally posted by stovaleani:
Another minute closer. 43:31 on the TM with 5k splits of 22:16 / 21:15. I wish I understood why some days everything clicks and some days nothing does. I thought I was in a pattern where my best runs came the day after a moderate workout, and never the day after a rest day. This is my first 10k PR that followed a day off.
This was a signifcant step up from where you were just a little more than a week ago. If you can do this solo, you can probably go as much as a minute faster in a race. Good one. I don't usually run as well after a day off either, but there have been a few exceptions. An easy run the day before usually works best rather than moderate, though. It's just something to keep monitoring and see what works best for you.
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Jim24315
Cool Runner |
posted May-20-2007 10:22 AM
quote:
Originally posted by Dakota Ridgerunner:
Jim, thanks for your vote of confidence. We have a little more than a week...how are you feeling? Will you be tapering for the Memorial Day race? I'm still trying to decide exactly how to do my taper, and I'm open to ideas...
It won't be long now, heh? I'm pretty much over the virus I had and finished antibiotics for ear infection on Tues. Yesterday I ran a 3.54 mile hilly club race at 6:29 pace (6:28.7 to be excact) and was pleasantly surprised. Although I don't expect to break 40 on Memorial Day, I have hopes of besting my pr of 40:24 that I ran in September. Historically I've been able to run very close to the pace I ran in club race yesterday for a flat 10k. Not planning much of a mileage taper, but will run easy everyday until race except for a moderate workout on Wednesday. Taking days off and signficantly reducing mileage has never worked for me. I do believe that fresh legs are needed to race well, but I think that can be accomplished by backing off on effort rather than complete rest.
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Jim24315
Cool Runner |
posted May-20-2007 10:27 AM
JTV,5k's can be tough when you are used to longer threshold pace. Also, I think you cost yourself a lot of seconds by going out too fast. Don't underestimate that--I've done it all too often myself. If we have to start pressing too early it always costs a lot more than if we go out a little slow. Keep the faith. [This message has been edited by Jim24315 (edited May-20-2007).]
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Jim24315
Cool Runner |
posted May-20-2007 10:50 AM
For anyone interested, I just posted this on 10k Race List thread:
"Let me know of any more fast, certified 10k's you would like me to list.
For any Californians or those who like to travel, I just added 2007 USATF Pacific Association Masters Outdoor Track & Field Championships.
They will be held on June 30 at 7 am in Palo Alto. A great opportunity for a fast 10k under same conditions that Olympics, World Cup and other big ones are run. " edit to add: I don't see on the site what the minimum age requirement is. I assumed it to be 40, but it's possible that it could be 35. I've seen several events classified as masters with 35 mininum age. I'll see what I kind find out. [This message has been edited by Jim24315 (edited May-20-2007).]
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afletche
Cool Runner |
posted May-20-2007 11:19 PM
jim - that palo alto 10k sounds like a good one! i did a 10k just up the road in san carlos today. hillier than i thought and i missed my sub 42 min goal by 51 seconds. the garmin measured it long (6.30), which is a surprise for a course with lots of corners since it usually measures them short. i think i need to do a flat 10k on the track to see how fast i really am. this one sounds good
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Jim24315
Cool Runner |
posted May-21-2007 10:22 AM
Alan,The one on Memorial Day in Marin is also a certified and fast. I will be running it and hope to run the one on the track too. Do you ever run in Rancho San Antonio? While looking at HM results a few weeks ago I saw that you live close to there. It has some great trails. I don't get over there as much as I used to since moving farther away, but still do some runs there in summer. Btw, I would always trust the certification process over a Garmin measurement. The Jones Counter that they use is much more accurate. I have the Garmin 205 with latest software download and I estimate the it averages about .01 per mile long in its measurements. Great for a good approximation but not suitable for certification. I've tried to calibrate it a few times by running 20 laps on a track and it always measure long. It might not sound like much but .01 per mile adds up to 24 seconds for a 10k a 6:30 pace, which is quite significant.
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afletche
Cool Runner |
posted May-21-2007 10:42 AM
jim - i usually run rancho a couple times a week. that is a beautiful place to run (assuming you can park). i usually drive over but have just worked out a good run from my house that gets me to the park up off of moody road, after about 5 miles of hills. so if i'm up for a very hilly 10+ i can run right from my house.i know the garmin isn't real precise, especially on courses with lots of corners. i guess i'm just looking for excuses about missing my 42 minute goal
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Dakota Ridgerunner
Cool Runner |
posted May-24-2007 06:48 PM
I'm in full taper this week for Monday's goal race. Today I biked the course just to re-familiarize myself with it (I've raced it the last five years).I took a bunch of photos, and decided to put a virtual tour of the Bolder Boulder course on my blog, if anyone is interested. This is the country's 2nd largest 10k race. I ran 4x400 at 10k pace (around 96 seconds), totaling 4.3 miles with warmup and cooldown, on Tuesday. Yesterday I ran 4.1 miles easy, with 5x20-sec striders, and then swam. Today I did a very easy bike ride at lunch (toured the course) and will swim again. Tomorrow I will do 8x100 in around 20 seconds each. I'll take Saturday off from running (will probably go kayaking), Sunday I will do an easy 3-4 miler, and Monday I race! My legs are feeling good. I can always tell when my easy pace gets faster, which it did yesterday. ------------------
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Jim24315
Cool Runner |
posted May-26-2007 05:17 PM
Dakota, I enjoyed your tour of Bolder Boulder. A cool blog you have. Good luck on Monday. Jim [This message has been edited by Jim24315 (edited May-27-2007).]
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charlieeee
Cool Runner |
posted May-26-2007 09:38 PM
Run whatever race you want, jesus. Your not pussing out at all, unless you're in it to win it in the 10k. Just because I can run varsity doesn't mean I want to; placing 5th out of 200 against my peers is much more rewarding than 50th out of 200 on the varsity level.[i'm a sophomore]Run your race, get the medal, and feel good about it.
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Dakota Ridgerunner
Cool Runner |
posted May-27-2007 06:14 PM
Thanks, Jim. And good luck to you tomorrow as well!------------------
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Jim24315
Cool Runner |
posted May-29-2007 07:29 AM
I ran 40:15 yesterday in Marin, the closest I've come to sub-40 so far. Race report posted on Boomers and Beyond if anyone is interested.
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Tchuck
Cool Runner |
posted May-29-2007 08:24 AM
Good job Jim.....Did a 41:02 (PR by 1 second) on Sunday 10K but it was more of a fun run (each year with friends). Still not totally recovered from half last week and walked 27 holes of golf day before and ate and drank a bit much the day before. Encouraged by my 6:17 last mile finish......My goal 10K (Bellin Run) is in 2 weeks.....40 minutes is not possible but sure should be able to break 41 min for first time. I hope.... ------------------
Todd
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Jim24315
Cool Runner |
posted May-30-2007 10:11 AM
Pretty darned good for a fun run, Todd. I wish I could have borrowed that last mile of yours. It would have put me under 40.I wouldn't say "not possible" for Bellin. You might surprise yourself. The half and the one you just did should have you set up for a top effort. Two weeks away is about right to reap the benefits without being leg weary. Jim
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jtv
Cool Runner |
posted May-30-2007 12:44 PM
Jim and Tchuck,Great job on your races over the weekend. I ended up running a 42:29 in mine. Slower than I was hoping, but I was fairly satisfied with the result. My split at the 5K was 21:00, so I ran fairly even pace throughout. The 2nd 5K was tough, because after I passed 2 runners around mile 3.5 or so, the next runner was too far ahead to catch - she finished a minute in front of me. So I ran the last few miles solo. Also, one of the runners I passed is a friend that I haven't beaten in several years (he beat me by about 30 seconds in a 5K 2 weeks ago) I will probably attempt to break 20 in a 5K either this weekend or next, but may not run another 10K this year ------------------
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Jim24315
Cool Runner |
posted May-31-2007 12:24 AM
Thanks Jeff. Maybe not what you were hoping for, but it sounds like there were definitely some positives. I would encourage you to go after that sub-20 now. I think it will give you a real boost when it happens, and you are close enough that you could break through any time now. After that you can start chipping away at the 10k again. Keep us posted on your progress. Jim
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jtv
Cool Runner |
posted May-31-2007 01:37 PM
quote:
Originally posted by Jim24315:
Thanks Jeff. Maybe not what you were hoping for, but it sounds like there were definitely some positives. I would encourage you to go after that sub-20 now. I think it will give you a real boost when it happens, and you are close enough that you could break through any time now. After that you can start chipping away at the 10k again. Keep us posted on your progress. Jim
Thanks for the encouragement Jim. It was a good solid race, but I don't think I attacked it enough. I didn't go out hard and try to hang on (which used to be my normal strategy), but rather went out comfortably - probably a little too comfortable. The 2nd half, when I should have been pushing the pace, I stayed in my comfort zone. ------------------
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Dakota Ridgerunner
Cool Runner |
posted Jun-01-2007 02:17 PM
Final result of Monday's race: 40:39.Race Report Jim, you deserve a huge congrats for your 40:15 and new PR! I'm really psyched for you. At this point, you're so close that you clearly have the fitness to do it. All you need are some decent race conditions, a taper, and most of all...the firm belief that you can break 40. Tchuck, great job on the new PR as well! And that's a super result for a "fun" race. Can't wait to see your next goal race result. Meanwhile, I will keep trying... ------------------
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joev9
Cool Runner |
posted Jun-01-2007 03:40 PM
Dakota man, like I said in your race report post, don't get down on your time man, the conditions definitely played a big part in your time. i just ran a 20:03 5K that felt like a harder and better effort than my 19:45 PR. the weather for my PR was 45 degrees and low humidity, the 20:03 was like 70+ and 80% humidity. i was disappointed at first, like you, but looking back the 20:03 may have been a better race for me than my PR. i know that come this fall with cool temps, I'm gonna smash that PR to pieces...
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thereshegoes
Cool Runner |
posted Jun-01-2007 03:57 PM
Awesome races Tchuck, Jim and Dakota! Getting closer all the time!!I'm tentatively planning a 10k on June 24. It's a very small local race. I'm probably on the sub-40 bubble. I won't really be tapering or anything for this race. We'll see how it goes. I'm running a weeknight 5k in a couple of weeks and that should give me a better idea on how the 10k will go. If nothing else, it should be a PR. For the last 10k I ran (in 2000) I eeked out a sub 50--49:30-something. I think I can beat that at least!
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Tchuck
Cool Runner |
posted Jun-01-2007 06:07 PM
Dakota,Awesome job. Weather is definitely a factor. Above 55 degrees and I run slower. No worries. I have no doubt you will break 40 this year. You are continuing to progress but you need to watch the speed work if you want to continue to improve aerobically which is your "foundation". On only 27 miles per week and doing 2-3 track work outs a week.........you may be strong anaerobically and sharp but stale or weakening aerobically??????? A 10K race is more than 95% aerobic. It is nice to sharpen up but if you keep hammering intervals, a lot of your running time is sharpening when it should be spent in your aerobic zone improving the "foundation" and base of your fitness. That is where the most improvement will come. If you were doing 50 miles or more per week you could get away with it. Not so sure that is best route at this time. Life is one big experiment, isn't it???? ------------------
Todd
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runfastcoach
Cool Runner |
posted Jun-01-2007 08:26 PM
Congrats to Jim and TChuck! Tinman
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Jim24315
Cool Runner |
posted Jun-03-2007 05:08 PM
Hey Dakota,I thought you had a good race, especially considering that you ran it at Bolder Boulder. I wrote a long response on your race report thread. Jim
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