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2007 Sub 40 10K Goal Thread

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Author	Topic: 2007 Sub 40 10K Goal Thread
dtoce Cool Runner	posted Jun-03-2007 05:59 PM 10K pr of 9 seconds 40:26, but first time I've ever placed in a 10K-3OA, 1AG. Not bad for the spur of the moment- more later.. http://www.coolrunning.com/results/07/ct/Jun3_IronHo_set1.shtml getting closer IP: Logged
Jim24315 Cool Runner	posted Jun-03-2007 11:25 PM Wow, Dr. Dale! Where did that come from? Not that you aren't capable of much faster--it's just that I thought you hadn't been training that much in recent months. Well done. Jim IP: Logged
dtoce Cool Runner	posted Jun-05-2007 05:36 AM thanks, Jim. I tore my quad in mid/late Feb and needed several weeks off in March. I slowly ramped it up and came back pretty quickly going from 0 to 21>29>43 miles into April. I went by feel and ran slowly. I ran 200 miles in April and only had 2 off days. One hard day was all my leg could stand and it took several days to come back. I did a lot of stretching/massage and icing during those week. Fartleks led to MP running for 2-4 miles and then I got in some tempo. The 'LR' built up to 10 and then 12. May was consistent and I had no off days but there were several days that I 'ran' only 2 or 3 miles at a slow recovery pace. I did a 14.5 M trail race which was 3 miles longer than I had run up to that point but I survived it. I am now doing 2 harder days and go by feel week to week. I wanted to run a hard tempo of 10 miles so a supported 10K race seemed pretty good. I'm back. Here's a link to my race report. http://www.coolrunning.com/forums/Forum13/HTML/010184.shtml ------------------ My Profile IP: Logged
Jim24315 Cool Runner	posted Jun-05-2007 10:25 AM Great to see you back, Dale See my sermon...err comments, on your RR. IP: Logged
joev9 Cool Runner	posted Jun-05-2007 02:04 PM I was going to post this as a separate thread but felt funny doing so. Thought you guys here would probably give me the best feedback anyways... Tale of Two Workouts: June 10, 2006 (57 degrees and cloudy): 8.4 miles in 1:15:47 (9:01 mpm), comment: felt harder this time than last time but felt ok [this was my weekly long run and only the 2nd time I had ever run this far] June 5, 2007 (65 degrees and cloudy): 8.0 miles in 1:04:12 (8:01 mpm), comment: the pace was solid but felt pretty reasonable [this distance is now my medium long run with 11 to 13 miles being my current weekly long run] How much can I take from this comparison? I was pleasantly surprised when I went back to last year's log and found this very similar workout with quite a bit of improvement. I am feeling pretty good about it but was wondering if I am making too much out of it. I am hoping it equates to a nice PR (currently 33:48) in a 5 mile race I am running on 6/17... [This message has been edited by joev9 (edited Jun-05-2007).] IP: Logged
Jim24315 Cool Runner	posted Jun-05-2007 10:55 PM Joev, It's hard to know how much weight to give those workouts without also looking at a few others during the same period. That will give you a clearer picture. Most likely you've improved a lot since then. What does all the other evidence say? Personally I might look favorably on some workouts that were better than what I did at some earlier date, but the bottom line is race results. If race times have improved, then I've improved. If they are slower, I've regressed. Nothing else really means that much. Good luck in your 5-miler! IP: Logged
joev9 Cool Runner	posted Jun-06-2007 08:00 AM definitely true, that's why i'm looking forward to this race. all my workout times are quite a bit faster than they were last year at all different effort levels. sometimes i look at my watch and am like whoa, i'm going too fast for this workout but the effort feels right. i feel like i'm in good shape right now, hopefully the race result confirms that. IP: Logged
dredd Member	posted Jun-08-2007 04:29 AM Been working hard over past month. 2 quality sessions per week plus 3 other days. Building up long runs (last Sunday 18k). Now up to approx 35miles per week. Running in a 4mile race this weekend with a 10k at the end of the month. I hope to get an indication from the 4mile where I am overall. Did not do a taper for this weekends race as it is not a goal race as such. All opinions are welcome prior to 10k at end of month! IP: Logged
Tchuck Cool Runner	posted Jun-10-2007 12:01 PM Well, I did a 41:19 at the Bellin Run. Just under 13,000 runners registered. It was huge. My first goal was under 41 min. but when I knew temp. would be in 60s and sunny, I was not confident. Did a 41:02 a couple weeks back at 47 degrees and flat course. Bellin course was a bit trickier. I also seem to race best between 35 and 50 degrees. But, I was going to go for it. Actually, my Garmin showed a 2 sec. better performance at same distance measured in this race, last race 6.21 miles, this race 6.27 miles. This one was certified though. Paces were 6:39 and 6:44 up a very very gradual upgrade for 2 miles. Mile 3 has 2 downhill stretches where I flew at 6:17 pace. At half way point, I was a bit ahead of schedule and feeling good. I always plan on hard fast mile finish. Mile 4 went well at 6:37 but sun was beating on us with no wind. Shortly, into mile 5 I looked at Garmin at it showed 7:03 pace. Felt like I was on pace, thought maybe I slowed around corner and Garmin was catching up. 1 min later, still 7:01. Weird, felt effort was same. Now had to pick it up. I did and with that the HR went. Kind of knew that was the end of my initial goal. Finished mile 5 at 6:51. I picked it up for mile 6 pushing pretty good (so I thought) but could only muster 6:42 pace. My legs were feeling just fine but HR was way high and stomach was holding me back. Kind of frustrating to feel like I want to go but CAN'T! Had the guts to stay with a strong female runner who passed me during my 5th mile. I stayed within 20 yds and had a very strong sprint finish to pass her at finish line. I set a new max HR of 186. Not sure what is up this year as I have set 2 new max HR. Hmmnn. Disappointed that I could not break 41 min but knowing my body and my state of conditioning, this was not a surprise with the temperature with what it was. I feel I could run a 40:50 with everything right. I feel if I could get to 30-35 miles per week, I could make a run at 40 min. Overall, in big scheme of things, I am not disappointed as I run 22 miles a week and last 7 weeks have virtually no threshold or critical velocity reps or short fast reps because of sore glute. I did race twice doing the half at 1:30.47 at 40 degrees and 10K two weeks ago. I feel this half should have put me (equated to) under 41 min but it is what it is. Can't control the weather. We will see what the Fall races bring......I will be back doing CV reps soon. ------------------ Todd IP: Logged
Jim24315 Cool Runner	posted Jun-10-2007 09:38 PM Todd, Either you were just off your game, the warm weather bothered you, or both. It doesn't take that much to make a difference of a few seconds per mile. There was some reason that you had to set a max HR PR to get to the finish. Your time really wasn't bad anyway. It's just that I know you can run under 41 on an average day. The fact that you could run that HM as fast as you did on such low mileage tells me so. Some more good training should put you in 40 minute territory by Fall. Keep the faith. Jim IP: Logged
Tchuck Cool Runner	posted Jun-11-2007 09:17 AM Jim Yeah, weather was a factor for me. It wasn't hot like some of you guys race in but I race much better with temps in 30s, 40s, and low 50s. Also, could have just been an off day a bit. Felt great but HR just went up a lot after needing to push a bit between 4 - 5 miles. Even when pushing, my body felt fine. It is weird because normally my quads are very sore from this race. I felt pretty good yesterday and today. My HR would not allow my body to work as hard as I wanted or needed to get sore. As far as MAX HR, I have set two new ones this spring/summer so far. Certainly shows I am not holding back. It makes me feel now that my new 186 isn't my max and it may even be higher. Not sure what this may reveal about my conditioning, if anything. ------------------ Todd IP: Logged
joev9 Cool Runner	posted Jun-14-2007 10:35 AM Shooting for a sub 32:45 in a five mile race this coming sunday (my PR from 10/06 is 33:48) which would be equivalent to a 41 10K (according to McMillan). That would give me some good confidence that this sub 40 thing is possible and that ramping my mileage from 25 to 45 mpw has been worthwhile... IP: Logged
GoDawgGo Cool Runner	posted Jun-14-2007 11:50 AM Howdy Jim, Been somewhat absent from this thread, but I plan to run my first 10K this year on July 4. (Run San Ramon 10K). I have been battling injuries all spring (still not 100%), but I want to use the race as a "test" run to see where my fitness is at to establish my training paces for a Fall Marathon. IP: Logged
dredd Member	posted Jun-15-2007 11:55 AM 4mile race last weekend cancelled last weekend at short notice. went for 10mile run up the hills with some friends instead (probably tougher than the race). No more races until 10k on June 30th. I hope to be close to 40mins, maybe better than that if all goes well. IP: Logged
Jim24315 Cool Runner	posted Jun-15-2007 07:36 PM Good luck on Sunday, joev9. I believe you will find that the increase to 45 mpw does make a difference. Hey GoDawg. You can be excused for not reporting in since you already got your sub-40 last year. Sorry to hear about the injuries. I had forgotten that you are a Bay Area guy. I've run the Bah Humbug 5k in San Ramon the last 2 years but haven't been there on July 4. I'm running a master's 10k on the track June 30 or I would consider it. Have a good run--hopefully it will be a little cooler than it has been lately around here. IP: Logged
Jim24315 Cool Runner	posted Jun-15-2007 08:55 PM Dredd, How as your training gone since you wrote this last month? "This year to date my best times are 19.28 for 5k and 32.00 for 5miles. Training has been limited to date (less than 20miles pe week) due to study and exam pressure. Glad to say exams over 2 weeks ago and I plan to up training from now on" That 5k and 5 mile time should put you very close. Good luck on 30th--I'll be running one that same day. IP: Logged
dredd Member	posted Jun-17-2007 02:16 AM Hi Jim Training has been very good, averaging 35-40miles over the past few weeks spread over 5 days. Doing one longish run (approx 12miles) mixed with some intervals and threshold sessions. This is the most consistent training I have managed over the past 2-3yrs. I am optimistic for my race although I would really have liked a warm-up race to guage my current racing standard. I have not run this course before but am told that it is relatively flat and should be suitable for good times. Best of luck with your race on the same day. Dredd IP: Logged
GoDawgGo Cool Runner	posted Jun-17-2007 09:18 AM quote: Originally posted by Jim24315: Good luck on Sunday, joev9. I believe you will find that the increase to 45 mpw does make a difference. Hey GoDawg. You can be excused for not reporting in since you already got your sub-40 last year. Sorry to hear about the injuries. I had forgotten that you are a Bay Area guy. I've run the Bah Humbug 5k in San Ramon the last 2 years but haven't been there on July 4. I'm running a master's 10k on the track June 30 or I would consider it. Have a good run--hopefully it will be a little cooler than it has been lately around here. Best on luck in your race on June 30. I think I should be in shape to break 40, but I have not been doing any speedwork other than strides/short reps in the last 2 weeks. This Spring I had hoped to really concentrate on the shorter distances, but broke down. I begin to wonder if I am a marathoner only...My marathon times are always better than my corresponding 5/10K times according to McMillan, Daniels, etc. IP: Logged
joev9 Cool Runner	posted Jun-18-2007 09:16 AM well, my race yesterday went well but not as good as i was hoping for. i ran a 5-miler in 33:24, a 24 second PR and 19th of 350+ (2nd AG). according to mcmillan this converts to a 41:52 10K. now for the excuses: 1) it was hot, not scorching but hot. 78 degress and high humidity. middle of course did not have much shade either. 2) i came nowhere close to tapering for this race (actually did the opposite whatever you would call that) as i ran my highest mileage ever this week (44 miles) given excuses 1 and 2, i am pretty happy with this race. with cooler temps and even a small taper, i think i could have been down close to 32:30. since i can't seem to find any decent 10Ks around here, i'm making the 10K mark of the falmouth road race my goal 10K. the race is 7.1 miles but the 10K point is clearly marked and definitely a USATF certified measurement. the temps could be high again for this race (August 12) but I'm at least going to train specifically for this one and taper a bit for it. IP: Logged
Jim24315 Cool Runner	posted Jun-18-2007 09:33 AM Nice run Joev, As far as racing 5 miles is concerned, 78 with high humidy IS scorching hot. When the humidity is high and there is no cloud cover, even temps in 60's can have a negative affect on your race time. The seconds you knocked off from last year's time is significant, especially considering conditions. So far as tapering goes, if your legs weren't tried on race day--in other words if they didn't feel tired during warmup--I think tapering would do more harm than good at your mileage level. How your legs feel is the key, not whether or not everyone else tapers. If your legs feel good, keeping your miles up is going to help you. Hammering a hard workout too close to your race is another story. I would defnitely avoid doing that. IP: Logged
joev9 Cool Runner	posted Jun-18-2007 09:51 AM My legs felt fine, actually pretty good. Even during miles 3 and 4 where I could tell I was losing some time, I still felt like my legs were strong and not the problem, it was more the heat and my HR was probably through the roof that were slowing me down (my HR monitor died a while back so I don't know that for sure). I ran 10+ miles on the Wednesday before the race but ran it on a dirt path and kept the pace slower than I usally do for long runs. If this race had been more of a goal, I probably would have cut that run back to 6 or 7 miles. I do really think that increased mileage is the key. I have gone from 25ish a week to mid 40s and am starting to feel pretty fit. Going to push the mileage up into the 50s by the end of July and see where that takes me. IP: Logged
Jim24315 Cool Runner	posted Jun-18-2007 10:31 AM joev, I'm anxious to see how you do when you catch a nice cool day. Also, you will have had more weeks of the increased mileage under your belt. I think you could very well knock another big chunk off your time. I can still remember clearly when I raised my mileage from 30 to 50mpw years ago when I lived in Phoenix. Although race times came down gradually over the summer, the real breakthroughs came when the weather turned cool. A good inidication of the impact of temps in your race was that you finished 19 out of 350. That is a very good fnish and an indication that everyone was slowed by the heat and humidity. On a different subject, another idea would be to start looking at running a few doubles before long. They take more time out of your day (and you have to do more laundry), but I have found that they have aided significantly in my ability to recover from running more miles. For example, if you were to run two 5 milers on the Wednesday before a Sunday race, rather than cut the single from 10 to 6-7, I think you would find that it takes very little out of you. Keep up the good work. IP: Logged
gcklo Cool Runner	posted Jun-20-2007 05:51 PM I am still very far away from sub-40. I improved from 46+ to 44+ from Jun 05 to Nov 05. With a new job in Jan 06, there were too many biz trips, steak dinners with red wine, and not enough time to run, I gained a bit of weight and lost a lot of fitness. As I don't need to travel much this year, I am back to my goals of running sub-20 5k and sub-40 10k. I was hoping to get to 43+ on 6/17. I was confident about it prior the race as I had the best 5 week training cycles of my short running "tenure". Unfortunately, at mile 2.5, the course turned into a dirt trail with lots of stones and not quite even surface, my pace slowed from an average of 7:04 down to 7:20+ for the next 2.5 miles. I was back to under 7:04 for the last 1.21 miles after getting out of the dirt trail, but not only I didn't get under 44 min, I missed my '05 10k PR by 3 sec. It was a disappointment. I should have listened to the suggestion to run the 6/17 10k in Pleasanton, CA (recommended as a fast 10k in another thread) instead of this one in Palo Alto, CA. Oh well, now I will concentrate on sub-20 5k's for the next several months and try 10k's again in the fall. ------------------ Happy running ! My Profile IP: Logged
Cottonwood Trail Cool Runner	posted Jun-20-2007 11:16 PM Does anybody know how to access the original 40:00/10k thread that Kudzu started? I hear it had some really good stuff and would like to read it but when i search for it i have no luck. Thanks, Cottonwood Trail IP: Logged
norrin radd Cool Runner	posted Jun-24-2007 12:49 AM I guess it's more fun if you call it ahead of time. Tomorrow is my first attempt at a sub-40 in a local, certified, and fairly fast 10k. My original plans for June went all pear shaped when 8 days after getting back to the Bay Area from England I had to return there for a funeral. I got back to the Bay Area again this last Wednesday and this has all left me unsure whether I'm coming or going. I had to miss the Presidio 10k last weekend and I'm pretty sure I'm going to skip the track meet Jim mentioned next weekend so tomorrow will be my only attempt for this month. I'm not terribly confident given recent events but I'm fairly sure I can get close. I'm looking forward to a chance to stretch out my legs and I'll let you know how it goes. IP: Logged

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