| Author |
Topic: 2007 Sub 40 10K Goal Thread |
norrin radd
Cool Runner |
 posted Jun-24-2007 11:20 PM
  
Sorry folks I won’t be graduating this semester. I’m going to stick around for summer session though and maybe I won’t have to repeat the year. I posted a race report in the Boomers section:
http://www.coolrunning.com/forums/Forum13/HTML/010371.shtml
but the long story short is: final time 40:29, went out way too fast, kicked a squirrel (that’s not a euphemism, but it should be), and was ultimately quite happy with 40:29. I feel like I belong here now and sub-40 on a faster, closed (and hopefully squirrel free) course seems like a realistic possibility. I even mused over joining Jim on the track next weekend but then realized I won’t even be in the Bay Area. I did find another Bay Area race that looks fast though:
http://www.ci.alameda.ca.us/arpd/events.html
Scroll down to the 26th annual run for the parks. It doesn’t say if it’s certified but it looks fast.
IP: Logged |
Jim24315
Cool Runner |
posted Jun-25-2007 01:12 AM
Norrin radd,Too bad you can't make the track race next Saturday. You would be a heavy favorite to break 40 there. I ran the Lake Merritt course a couple times back in early 90's and it's not particularly fast. In fact I ran both Lake Merrit (36:01) and Alameda Parks (35:12) during the same year (1991). I would highly recommend the Alameda Parks race. I will probably run it myself. It is flat, fast, and certified. I looked it up on USATF list to make sure:
USATF certified (Certification #: 86039CW) Congratulations on a strong run today. The same effort would have got you a sub-40 on many other courses. [This message has been edited by Jim24315 (edited Jun-25-2007).]
IP: Logged |
Jim24315
Cool Runner |
posted Jun-26-2007 11:50 AM
I ran 8k in 31:49 on Saturday. I'm hoping it has set me up for a top try at sub-40 10k this weekend.After that I will run some all-comers at 1600/3200, and a 5k on the track. I'm hoping it will help with speed. For last few months it's been almost nothing but mileage and some races. I've averaged low 50's last 4 months with several weeks in 60's to balance out a couple in 40's and a short one due to illness.
IP: Logged |
laker
Cool Runner |
posted Jun-26-2007 02:41 PM
quote:
Originally posted by Jim24315:
I ran 8k in 31:49 on Saturday. I'm hoping it has set me up for a top try at sub-40 10k this weekend.After that I will run some all-comers at 1600/3200, and a 5k on the track. I'm hoping it will help with speed. For last few months it's been almost nothing but mileage and some races. I've averaged low 50's last 4 months with several weeks in 60's to balance out a couple in 40's and a short one due to illness.
Good luck Jim! You really ought to post your training over in the CW. You are darn close to elite for 60 years old. A lot of those younger guys should be inspired by your example of hard work at a time when most runners have long ago quit.
IP: Logged |
runfastcoach
Cool Runner |
posted Jun-27-2007 03:23 AM
Congratulations to Jim for his excellent 8k time! I am proud to know Jim, have run with him, and call him my friend. What a motivated runner and good buddy! Tinman
IP: Logged |
tuscaloosarunner
Cool Runner |
posted Jun-27-2007 05:22 AM
quote:
Originally posted by laker:
Good luck Jim! You really ought to post your training over in the CW. You are darn close to elite for 60 years old. A lot of those younger guys should be inspired by your example of hard work at a time when most runners have long ago quit.
Concur. Those times are really good. Have you given thought to doing Master's TF Nats at some point?
IP: Logged |
Tchuck
Cool Runner |
posted Jun-27-2007 08:47 AM
Good job Jim. You are "the man". I have to believe you have a great shot at 40 min if you can catch the weather right. Very hard to run your best on a very warm day even if acclimated.------------------
Todd
IP: Logged |
Jim24315
Cool Runner |
posted Jun-27-2007 01:12 PM
Thank you all for about the nicest bunch of compliments I’ve received since I began frequenting the various runners’ forums a couple years ago.Laker;
Age-graded times for my last couple races have been in 82’s, which is low end of National Class scale. While I’m happy to running this well, it is a long ways from elite, even for a 61-year old. Chuck MacDonald, 60, ran 29:02 Saturday in the same race I ran my 31:49. After him there were 4 of us in the 31’s. Chuck won the National XC Championship last December in SF. The guy who ran a close 2nd at SF also competes in my area. His name is Don Porteous and he didn’t run Saturday due to injury. He ran 17:58 for 5k in April and has also run 5:08 for the mile as a 60-year old. Competing here in the Bay Area helps keep me humble, but also highly motivated. Your compliments are especially appreciated coming from a runner of your caliber. Tusca;
Thanks. I haven’t thought much about any track other than what’s available around here. This Saturday I’d planned on running a regional USATF 10k on the track, but am having 2nd thoughts. There is only 1 other runner signed up for the 10k, which starts at 7 a.m. Also it is expected to be windy, even at that hour in the morning. I don’t mind the early start at all, but having nobody to run against and the wind are major concerns. I’ve emailed the contact person from their web site for more information regarding expected turnout. Tinman;
Thank you for the kind words. The feeling is mutual. It’s been almost 2 years now since we met during a period when I had started to struggle with my running. I remember thinking to myself after only a couple brief exchanges, “this guy KNOWS what he is talking about!” You told me details about my running before I had even gotten around to telling you what they were. It didn’t take long before I started seeing results. Along the way I’ve run across a few bumps, especially earlier when I was trying to “impress the coach” by running farther and faster sooner then what was recommended. Although it’s taken a while, things finally started to sink in.
Just before the start of this year you gave me some workouts that got in me in such good shape that I ran my best race in many years. It got me so excited that I haven’t stopped racing since, expect for a couple brief periods due to a virus and ear infection. While I haven’t done many of the specialized workouts in a while that set me up for the progress I’ve made, I have continued to follow your most basic principles, and what I think is the logic behind it. You told me early on that endurance was my strong suit and to make those type of workouts my #1 priority. Doing lots of doubles and running on the grass have been just a couple of things you’ve encouraged me to do that have enabled me to get enough recovery while racing regularly and keeping my mileage up. One of my favorites is “avoid super-hero workouts” as you call them. At one time or another most of have wanted to impress our friends with some b*ll-buster workout we just ran, or just because we have believed that it's the way to improve, but it works better to save those kinds of efforts for the races where it counts. I could easily go on and on. Thank you too, Tchuck. Although the number of miles you are able to run are quite limited due to your foot problem, you do extremely well by training smart and by having more than your share of ability.
IP: Logged |
norrin radd
Cool Runner |
posted Jun-28-2007 01:37 AM
Good luck for the weekend Jim. I hope you get perfect weather and a good race. If you have the time and the inclination I'd love to read a race report. Thanks also for the information on the Alameda race. I will definitely try to fit this in - it sounds like a good one. In fact it will be 11 days before we leave the Bay Area so it would be my farewell race and it would be good to go out with a sub-40 bang.
IP: Logged |
stovaleani
Member |
posted Jun-28-2007 05:05 PM
My goal for June was to break 43 min. It was a struggle but I managed a 42:42 on the TM with a couple days to spare. That's down from my previous best of 43:30. I seem to cope better with a negative split and did that again today, running the first half in 21:53 and the second in 20:49. This sounds kind of lame but 20:49 is actually my 5k pr. Some day I'll run a 5k race.As in the past, my best times generally come the day after a hard workout. Yesterday I was in Berkeley and ran 8 hilly miles in Tilden Park, where I used to run as a high school and college student. It brought back some great memories. A better test comes up in a couple weeks when I enter the Brian Waterbury Rock to Pier, a 6m race in Morro Bay, CA.
IP: Logged |
Jim24315
Cool Runner |
posted Jun-29-2007 09:46 AM
Thanks norrin radd,A couple days ago I decided not to run the track race, but now I'm reconsidering. There was only 1 runner signed up put and high winds were expected. Now there are 6 runners, with 1 guy having a qualifiying time of 38:54, another at 41:15, and the rest in 35's. This means that that I will mostly be running alone in a gap between the last 2. The wind forcast now is 14-15 mpw at race start time. Not the best of conditions to go for sub-40, but better than a couple days ago. If I run it will be last minute decision, depending what the wind is like in the morning. Hopefully I will see you at the Alameda on Aug 5. Jim
IP: Logged |
Jim24315
Cool Runner |
posted Jun-29-2007 09:51 AM
Good one, Stovaleani. You are coming around.I had forgotten that you also live in Bay Area. That makes it 3 for 3 of the last people who have posted. Tilden...the home of the "Tilden Tough 10". Not an easy course. Someone just did a race report on that one a few weeks ago.
IP: Logged |
bobscamman
Cool Runner |
posted Jun-29-2007 12:36 PM
My 1st attempt will be this coming Wednesday, July 4th at the LL Bean 10K in Freeport, ME. Having just recovered from an almost month long illness that really took something out of me, I am mostly interested in seeing just where I stand since my goal 10K is on August 5th at the Beach to Beacon 10K in Cape Elizabeth, ME.The weather for Wednesday is looking pretty good now, cooler with just a threat of showers (which I wouldn't actually mind) for the past several years it has been relatively warm at this race so the cooler temps are welcomed. I also know that generally speaking you can take somewhere around 1:30 - 2:00 off your time from the LL Bean 10K to the Beach to Beacon 10K. Good luck to all those racing this week. ------------------
My User Profile "Keep on Running"
Bob
IP: Logged |
Jim24315
Cool Runner |
posted Jun-29-2007 09:24 PM
Hey Bob,Good to have you back in the neighborhood. My guess is that it's not going to take long for you to get right back in the groove you were in before you got sick. This next race might not be quite up to some of your others, but by August you'll be rollin again. Jim
IP: Logged |
afletche
Cool Runner |
posted Jun-29-2007 10:53 PM
Hey Jim, good luck on the track tomorrow. Wish I could be running that too. I will be doing a "10k" of deep water running in the pool, wihch is far less fun...... Alan
IP: Logged |
Jim24315
Cool Runner |
posted Jun-30-2007 12:12 PM
Hi Alan,Good luck with the pool running. Hope to see you back on the roads soon, but no hurry to rush back into it. Although I've never tried it, I've heard that water running can keep you in very good shape. We live in a great area for running action too, so there's something good going on vitrually year around.
I backed out of track 10k this morning. A tough decision that came to down to there being only 6 signed up with nobody to key off. Qualifying times were listed, with 2 of them too slow and the other 4 much too fast. Windy morning was also forecast.
Instead I will try an all comers 2 mile tonight that's close to home.
IP: Logged |
dredd
Member |
posted Jul-01-2007 12:04 PM
Hi folks,Pleased to say that I broke '40' last night. I did 39'49 in a certified 10k road race! Not much to spare but it's the right side of 40. Best of luck to everybody in their upcoming races. Dredd
IP: Logged |
Jim24315
Cool Runner |
posted Jul-01-2007 04:01 PM
Congratulations Dredd,How about a little recap of what your training was like leading up, what you thought were keys for you, etc. If you want to give me the name of the race I will include it next to your name on the graduation list...does 2 make a list? Good luck to you as you move on to tackle your next goal. Jim
IP: Logged |
bizenyaki
Cool Runner |
posted Jul-01-2007 09:21 PM
I DID IT!3rd try this year, but at today's HBC Run for Canada 10k in Toronto, I ran 38:51.8 (chip time) results here (I'm in 31st place):
http://www.sportstats.ca/res2007/hbcto.htm This after a tantalizingly close result of 40:14.7 at the Sporting Life 10k in May. I put up a full race report on the Run & Race Reports board: http://www.coolrunning.com/forums/Forum8/HTML/010323.shtml Now it's on to 1/2 marathon training ------------------
My User Profile
IP: Logged |
Jim24315
Cool Runner |
posted Jul-01-2007 10:16 PM
Only 1 through June 30, and now we get 2 in one weekend. Way to go, Bizenyaki. You didn't just break 40, you smashed it!I will hop over and read your RR. Congratulations. [This message has been edited by Jim24315 (edited Jul-02-2007).]
IP: Logged |
bobscamman
Cool Runner |
posted Jul-02-2007 08:58 AM
quote:
Originally posted by Jim24315:
Hey Bob,Good to have you back in the neighborhood. My guess is that it's not going to take long for you to get right back in the groove you were in before you got sick. This next race might not be quite up to some of your others, but by August you'll be rollin again. Jim
Thanks for the vote of confidence Jim, I would concur with your guess and will be looking for something in the 43:00 range. The LL Bean 10K is a tough course and I have consistently run the Beach to Beacon 10K about 1:30 - 2:00 better so given that I know I am not at 100% yet (getting close) I'll see how close I can get to that 43:00. Of course I will give it my best either way. And hopefully by August I will indeed be rolling again!  ------------------
My User Profile "Keep on Running"
Bob
IP: Logged |
Jim24315
Cool Runner |
posted Jul-03-2007 07:32 AM
Bob,Good luck in your race tomorrow. I will look for your report here and on 50 plus (Is 50+broke? Looks like it) Jim
IP: Logged |
bobscamman
Cool Runner |
posted Jul-03-2007 07:40 AM
quote:
Originally posted by Jim24315:
Bob,Good luck in your race tomorrow. I will look for your report here and on 50 plus (Is 50+broke? Looks like it) Jim
Yes Jim 50 plus does look broke doesn't it...it won't let you get past the first page. We may have to start another, I'll keep an eye on it throughout the day and see what happens when I go to post my run later this afternoon. As far as my race tomorrow, I'm not overly optomistic but I certainly am feeling better now. Just a matter of getting back and this will be a good way for me to judge where I am at and I'll still have a month to go before my goal 10K at the Beach to Beacon in August. ------------------
My User Profile "Keep on Running"
Bob
IP: Logged |
joev9
Cool Runner |
posted Jul-03-2007 08:25 AM
Running a 4-mile race tomorrow morning (on the 4th...). Practically guaranteed a huge PR since I haven't run a 4-mile race since 2004 (29:58!). Shooting for sub 26 minutes (McMillan equates to a 41:18 10K). Should be possible since the weather forecast calls for about 68 degrees and cloudy with a chance of showers and the field will be very fast (a 26 last year would have been 48th out of 500). This will be a good test of my fitness since last week was a recovery week (32 easy miles) giving me an unintentional taper for this race.
IP: Logged |
spankee
Cool Runner |
posted Jul-04-2007 11:30 AM
Congrats Biz on your 38.51 10 k in Toronto at the HBC 10 k run on Canada Day. Great time and significant improvement on Sporting Life. Even more so impressive, with the reputation of Sporitng Life being a mostly downhill, amazingly fast course.I ran 41:25 at the HBC Run in Ottawa. I was fairly satisfied but not enough in the groove to feel a sub 40. While I run 10 ks for speed tests preparing for marathons etc.. I still would love to crash the 40 minute barrier (two recent half marathon times: 1:28.20 and, 1:29.40 suggest it is possible) I think I will add some paced 1 ks(at 3.50--3.55 pace) with short pauses to my training, to teach me the sub 40 pace. Next test is likely in late Aug. Not a fast course (3 loop course, with a challenging hill--done 3 times) but a good test. Good luck to everyone on their quests. ------------------
The longest journey starts with a single step
IP: Logged |
