posted Jul-05-2007 01:57 AM            

My race was the Dunshaughlin 10k (in Ireland). Despite the result I probably ran a poor race and had a positive split.

My training over the past 2 months has really been the key to my improvement. Firstly my milaege has increased from about 20miles per week to over 35miles per week. I have pobably increased this faster than I should but I had a deadline!

I train 5 times per week, usually one long run up to about 13miles and 2 runs of about 6-8 miles all done at 1.5 minutes slower than race pace (i.e. 5mins for 1k (I usually think in K's)). Along with this I did intervals once per week, usually 1k repeats at 3:43 with about 3min recovery and one threshold run. Sometimes instead of my 1k intervals I did fartleg or something similar with my club.

I have also improved my level of stretching and core stability.

I feel that I could have run a better race. I'm not sure what my next target should be . I am open to suggestions!

Dredd

IP: Logged

posted Jul-05-2007 08:08 AM            

According to McMillan this converts to a 33:23 5-mile (and a 41:51 10K) which is 1 second better than my 33:24 5-mile race I ran on June 17. At least its improvement, though barely...

Got a 5K on July 15th then its full focus on the Falmouth Road Race on August 12. I have made the 10K mark of Falmouth (which is 7.1 miles total) my goal 10K since there don't seem to be many 10Ks around my area in the summer...

IP: Logged

posted Jul-05-2007 11:03 AM               

If I had to throw away every positive split race I've run, I wouldn't have many to talk about. It's true that even pacing or running a slightly negative split will yield the best results, but it's not that easy to do in the heat of battle.

You achieved your goal, which what you set out do. That has to be worth a lot.

My only recommendation at this point would be to gradually increase the mileage if you can. The jump from 30's to 50-60mpw is one of the most significant you can make.

Good luck to you as you move on to bigger and better things.

Jim

IP: Logged

posted Jul-05-2007 03:02 PM            

Congrats on breaking 40:00. Feels great doesn't it.

For your next goal - well that depends. I'm trying a new & longer distance - the 1/2 marathon this fall, which will be the longest I've ever raced. That will be a challenge and should let me know if I really want to try a full marathon next year.

Alternatively, if you like the 10k (and I think it's a great distance - a good combination of speed & endurance) - shoot for something like 37:00. You've had some good rapid improvement & you should be able to get down there.

I like mild stretch goals - ones that are going to take me 4-6 months to hit.

Good luck and let us know what you decide.

------------------
My User Profile

IP: Logged

posted Jul-05-2007 03:34 PM            

My time was 39:54, so I just barely squeaked by, but I am of course overjoyed regardless.

The race was the L.L. Bean 10k in Freeport, Maine. I was in New England with my wife for a family reunion, and looked around for a good race. This one fit the bill. It's USATF certified, well-organized, scenic, shady, and as a bonus...at sea level. It is a bit hilly, though!

The odd thing was that my run training has been spotty since I ran the Bolder Boulder at the end of May. I've been riding my bike more, and I've done two races and one tempo run since then, but aside from that I've just been running around 20 miles a week, easy miles only. Maybe all the training I was doing in April-May is now paying off? Or maybe going from Colorado to a sea level race made such a big difference? I have no idea.

Bob, I wish I'd seen your post earlier...I would have looked for you at the race! Congrats to the other new graduates, and good luck to all who are on their way.

Link to my race report

------------------
My User Profile
Sub-40 10k Blog

IP: Logged

posted Jul-06-2007 12:20 AM               

I was wondering what happened to you. Just waiting until you had some good news, heh? Well, it couldn't be any better than this. I remember you getting discourage on a couple occasions, but obviously you never gave up.

Congratulations!
Jim

P.S. I added you and your LL Bean to the grads list

IP: Logged

posted Jul-06-2007 07:50 AM               

For all those interested I just posted my LL Bean 10K RR here is the link:

http://www.coolrunning.com/forums/Forum13/HTML/010473.shtml

For those not interested in reading the long report here is a brief synopsis:

Goal - Looking to be as close to 40:00 as possible with a realistic possibility of being at 42:00 - 42:30.

Finish - 42:44 and I am actually quite pleased considering I took a header at about the 2.5 mile mark after someone stepped on my shoe and took it off. I got quite a gash in my head (required 8 stitches after the race of course)

And this was actually a 45 second PR on this course for me, and I have consistently run 1:30 - 2:00 better at Beach to Beacon which is my goal race. So this has actually boosted my confidence.

------------------
My User Profile

"Keep on Running"
Bob

IP: Logged

posted Jul-06-2007 11:02 AM               

This one should have toughened you up in more ways than one. It was fun reading your rr.

What's the date for Beach to Beacon? I can add it to the "Upcoming 10k's" list.

IP: Logged

posted Jul-06-2007 11:14 AM            

Bob, what an excellent race report, complete with some great photos, too! You ran an amazing race, all things considered. Congrats on sticking it out, and STILL getting the course PR.

By the way, check out #487 in the maroon shirt in the race start photo. That's me! It would have been fun to chat if I'd only known you were there.

IP: Logged

posted Jul-06-2007 12:39 PM               

quote:

---

Originally posted by Jim24315:
Hey Bob,

This one should have toughened you up in more ways than one. It was fun reading your rr.

What's the date for Beach to Beacon? I can add it to the "Upcoming 10k's" list.

---

Jim: the Beach to Beacon 10K is on August 4th. One month away and I really think that a sub 40 is a good possibility. I'll be shooting for it. My buddy Joel says he's gonna wrap some yellow police caution tape around me to keep others away...hmmmm...maybe that will help!

------------------
My User Profile

"Keep on Running"
Bob

IP: Logged

posted Jul-06-2007 12:42 PM               

quote:

---

Originally posted by Dakota Ridgerunner:
Bob, what an excellent race report, complete with some great photos, too! You ran an amazing race, all things considered. Congrats on sticking it out, and STILL getting the course PR.

By the way, check out #487 in the maroon shirt in the race start photo. That's me! It would have been fun to chat if I'd only known you were there.

---

Thanks Dakota, I can't even believe this you know earler after learning that you were there and I was looking at the photos I actually looked at that photo and thought it might be you. What are the chances that not only were you there but that my wife would catch you in a photo like that...way cool. Now I really wish we had met up since we were quite obviously so close at the start of the race. You'll have to let me know if you ever make it back this way again for a race. You should try to make the Beach to Beacon 10K one year that is a really nice race and you would enjoy running along the coast and finishing up near the light house. Good photo by the way!

------------------
My User Profile

"Keep on Running"
Bob

IP: Logged

posted Jul-06-2007 03:49 PM            

quote:

---

Originally posted by Dakota Ridgerunner:
Thanks, Jim. Yeah, my whole focus for the spring was on the Bolder Boulder and trying to run it sub-40. After that, I needed a break. Also, my triathlon season started. :-)

Bob, what an excellent race report, complete with some great photos, too! You ran an amazing race, all things considered. Congrats on sticking it out, and STILL getting the course PR.

By the way, check out #487 in the maroon shirt in the race start photo. That's me! It would have been fun to chat if I'd only known you were there.

---

I think he was concentrating on runner 388. I can`t really blame him.....although you are probably cute in your own way.

IP: Logged

posted Jul-10-2007 07:42 AM               

quote:

---

Originally posted by spankee:
I think he was concentrating on runner 388. I can`t really blame him.....although you are probably cute in your own way.

---

Yes spankee # 388 was definately cuter than # 487 sorry Dakota but thems is the facts!

On another note Dakota if you would like to drop me an e-mail I would be glad to forward copies of the photos my wife took at the start of the LL Bean 10K. After reading your post and then looking through my photos I realized that you were in two photos that she took.

By the way, the cut has healed quite nicely and the black eye is rapidly fading away.

------------------
My User Profile

"Keep on Running"
Bob

IP: Logged

posted Jul-10-2007 04:20 PM            

quote:

---

Originally posted by Jim24315:
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).]

---

Hi Jim,

I am thinking about running the Alameda 10k. The certified course no. that I got on the USATF site does not match the one you listed here. So, I am just wondering if it is indeed certified. Either case, I would most likely run this race anyway.

BTW, did you run any of the Lake Merrit Jogger Strider 5/10k races on the 4th Sun? I am thinking about it. It is cheap and certified. But I worry about the high crime rate in Oakland? Do you have any insights about it?

IP: Logged

posted Jul-10-2007 05:36 PM               

The Certifciation number I got was off this year's application.
http://www.theschedule.com/EventInfo.cfm?EventID=15826
Maybe the ones on the USATF site are older. Whatever the case, if you run a PR there you can count it. It's been certified multiple times.

This is a good race that has been popular since I moved here in '89 and probably before that. It has San Francisco type weather too, so that when it's in upper 80's here in San Jose, it's in the 70's there.

Maybe we can run into each other there if you decide to go. Check back in here during week before race.

[This message has been edited by Jim24315 (edited Jul-10-2007).]

IP: Logged

posted Jul-11-2007 07:08 PM            

The Oakland monthly race is perfectly safe. Well, I should qualify that - it is safe with regards to crime - when it comes to dodging squirrels, baby carriages, dogs and geese you are on your own. There are pictures and lots of info on the website:
http://www.lmjs.org/

It's friendly, cheap and relatively low key. As Jim mentioned the course, although flat, isn't super-fast. It's probably a combination of a very slight rise in mile 3 and the fact it isn't closed. I enjoy it though and have done 7 races there now.

They also have a total time competition each year - where your best times for their three different races, 5k, 10k and 15k, are added. This is a good idea and gives you some additional targets to shoot for. ie sub-120 for all three races is a good target (out of my reach at the moment but if I was going to be in the area next year I think I'd shoot for this 19+40+61 ?)

IP: Logged

posted Jul-11-2007 11:08 PM               

Just one look at that picture at the top and I felt like I'd run the course a hundred times. The road to the right with the red curb looks exactly as I remember it, even though it's been 17 years since I last ran it. I also remember the post-race ceremony inside the boat house. Nice web site and club.

You, gcklo, and I will have to touch base again during the week before the Alameda 10k and come up with a plan to meet and say hello.

[This message has been edited by Jim24315 (edited Jul-11-2007).]

IP: Logged

posted Jul-18-2007 07:34 AM               

I am doing a 5 miler this Saturday and will be looking to run as close to 31:54 as possible since that is McMillans equivalent to a 39:59 10K.

This should be another good opportunity for me to see where I am and still give me time to recove to race well on August 4th.

------------------
My User Profile

"Keep on Running"
Bob

IP: Logged

posted Jul-18-2007 09:56 AM               

I put your race on the list a week or so ago if you hadn't noticed. If I had it to do over again I would add "and training" to the thread title so that people would post their training. It seems that most stop by only after having a race or breaking 40 and that's it.

Give me a good target to shoot at. I go for mine the day after yours. Those hill reps should help. I have some scheduled for this Saturday and again the following week. Good luck in your 5 miler.

Jim

IP: Logged

posted Jul-18-2007 05:23 PM               

I'll be watching to see how you do on yours as well.

------------------
My User Profile

"Keep on Running"
Bob

IP: Logged

posted Jul-18-2007 08:15 PM            

quote:

---

Originally posted by Jim24315:
norrin radd;

Just one look at that picture at the top and I felt like I'd run the course a hundred times. The road to the right with the red curb looks exactly as I remember it, even though it's been 17 years since I last ran it. I also remember the post-race ceremony inside the boat house. Nice web site and club.

You, gcklo, and I will have to touch base again during the week before the Alameda 10k and come up with a plan to meet and say hello.

[This message has been edited by Jim24315 (edited Jul-11-2007).]

---

I already registered for this 10k. I checked the course map and it looks like a pretty smooth route with not a lot of turns.

Since you are a lot faster than I am, when the race starts, you won't see me after the 1st 100 yards or so. I do hope for 43.xx for this 10k since I may still be a year away from anywhere near 40 min range.

IP: Logged

posted Jul-19-2007 01:45 AM            

I'm cautiously optimistic. I have 5k test this weekend at the 4th Sunday run in Oakland. It's a bit of an odd one this Sunday though, since the winner is the person who best predicts their time so no watches are allowed. I'm just going to use it to see what I can do at 5k now having not done one in a while. Hopefully if I put down 19.30 for my predicted time I can either get close to that and be a predicted time winner or exceed that and be well pleased. (Naysayers may notice a third option that I am trying not to consider). My 5k best is from last year so hopefully at the very worst I'll beat 19:51. (Actually come to think of it I beat that in the first lap of my last 10k).

I may have successfully added a profile signature below so Jim, gcklo, be on the look out for a tall(ish), baldy bloke. I'll probably even be wearing this shirt and I think all my shorts are black. The agonized expression is fairly typical too and not restricted to running.

Bob, good luck on your run this weekend and on the 4th.

------------------
My Profile

IP: Logged

posted Jul-19-2007 10:24 AM               

I ran a 5k on the track last Saturday in 19:39 which is not really close to sub-40 territory. However it came on the heels of a 70-mile week, highest in 17 years, and a track workout 2 days before. Usually I'm a little better going longer than my 5k's project, so I have an outside chance. This is me:

Me

From the back I have a bald spot too, but I often wear a white hat and those same shorts. I'll let you know if there are any wardrobe changes:

IP: Logged

posted Jul-19-2007 12:06 PM            

question for you, do you find it hard to be motivated to run a sub40 10K when you lifetime PR is 33 and change? (based on your postings i am guessing no but would be interested in hearing your response). i know a lot of people who would probably hang it up because they couldn't run like they used (we call it the "back in the day" syndrome).

IP: Logged

posted Jul-19-2007 12:15 PM               

quote:

---

Originally posted by joev9:
hey jim, "old" guys like you really impress the hell out of me. there are a few 60 and 70 yo age groupers around here (some are ranked in the top 5 nationally) who are really fast and i'm always impressed by them (a lot of times even more so than by the guys who win the races).

question for you, do you find it hard to be motivated to run a sub40 10K when you lifetime PR is 33 and change? (based on your postings i am guessing no but would be interested in hearing your response). i know a lot of people who would probably hang it up because they couldn't run like they used (we call it the "back in the day" syndrome).

---

With complete conviction I can say that I am every bit as motivated as ever. In fact, to break 40 for 10k at this stage of my life would be one of my greatest thrills ever since I started running.

IP: Logged