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Topic: 2007 Sub 40 10K Goal Thread |
KudzuRunner
Cool Runner |
 posted Jan-08-2007 09:38 AM
   
Jim:Great set of equivalent times! Thanks. I feel somewhat closer to 19:15, frankly, than to the half marathon and marathon times. I'll need to break 1:30 and 3:20, respectively, before I dare to dream. OK, guys, I have a proposition. Two years ago I set my then-PR (subsequently lowered) at the Azalea Trail Run in Mobile, AL. It's one of the oldest 10Ks in the country--sort of like the Peachtree--and I will testify that the course is exactly as advertised: very flat and very fast. That's why Kenyans take the top 10 spots: there's big money, relatively speaking, and it's set up for a blazing fast time. Two years ago I ran 41:07 with the first four at 6:40, then 6:30 and 6:20. There's a very VERY slight rise just before the 3-mile point--about 10 feet net--and the second half of the course is then a very long, very gentle glide home to the finish. The subjective impression is....well, good. It's also a certified course. It's a great way to lay down a strong baseline run. The ATR, as it's called, takes place on Saturday, March 24th. Here's the website: http://www.pcpacers.org/atr/ My proposition is that some of us here agree to meet in Mobile and run this thing. If we had enough, we could even subdivide ourselves into mini-pacing groups in line with our anticipated--or hoped-for!--times, pace ourselves skillfully for the first half, and then, if we're feeling it, see how many we can bring in close to the magic number. I.e., we could have the 41:00s, the 40:30s (me, probably), and the 39:39s. Again: this course is designed for such things. It's run on broad city boulevards, with only a handful of turns. It's a big field, but we'd have no trouble getting within 10 feet of the starting line if we wanted. (I did that two years ago). I'm definitely going to be there. The invitation is now on the table. [This message has been edited by KudzuRunner (edited Jan-08-2007).]
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Jim24315
Cool Runner |
posted Jan-08-2007 10:01 AM
Kudzu,Thanks for getting the equivalent times thing going. I am almost finatical about studying these and all the number-related details of running. They are extremely useful, imho, in helping to set goals and monitoring what kind of shape we are in. I am just the opposite of you--a 19:15 5k would be much tougher for me than a HM under 1:29. I'm probably close to 1:29 or a little under right now, but no way could I run 19:15 for 5k. Traveling to Alabama to run a 10k is extremely unlikely for me although it sounds enticing. I've heard about the Azelea Run for many years and would love to run it. Something to think about.
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Jim24315
Cool Runner |
posted Jan-08-2007 10:28 AM
Week Ending Sunday 1-7-07:Mon – 9 miles including 10k in 42:08. This was about half on gravel, followed a 10-miler the day before, and a hilly 4.76 mile club race at 6:33 pace the day before that. Tue – 4 miles slow on grass loop Wed – 11 miles
AM: 7 on hilly trail; PM: 4 easy on grass loop Thu – day off Fri – 5 miles on grass loop at just under 9 min pace Sat – 8 miles, including hilly, 4.76-mile club race in 30:55 (6:30 pace). This was very encouraging. I think it means that I’m getting close. My guess is that I am in about 40:15 10k shape now. Sun – 10 miles at 8:30 pace Total for week – 47 miles. This is about what I’ve been averaging for past 6 months. This coming Sunday will be the California 10 Mile. I expect to run in 67’s with an outside chance to dip into 66’s. If I can do the latter it will mean that I’m even money to break 40 for 10k. However, I probably won't get a chance to run one until Spring. [This message has been edited by Jim24315 (edited Jan-08-2007).]
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joev9
Cool Runner |
posted Jan-08-2007 12:12 PM
Week ending 1/7/07:one measly 4 mile run on Thursday. been sick since before Christmas but kept running and it totally caught up to me last week. went on anti-biotics on New Year's day, stayed home from work on Tuesday, and am feeling better now. gonna start running again tomorrow and see how it goes.
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jtv
Cool Runner |
posted Jan-08-2007 12:28 PM
Jim and friends,Count me in again. Not sure where I want to concentrate on sub 40 10K
sub 1:30 1/2
BQ I am leaning towards the last 2, but hopefully the 10K comes down also. I ended up only running 1 10K last year, but because of an injury, I only did it at marathon pace. Unfortunately, (at least near me), 10K's are few and far between. There are only 3-4 local ones all year. Good luck everyone! ------------------
My Profile
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KudzuRunner
Cool Runner |
posted Jan-08-2007 01:30 PM
As a followup to my Azalea Trail Run proposal:Why don't we pool our collective knowledge and complile a list of flat, fast, certified 10Ks? (All-comers track 10,000s included.) I'm sure that various lists already exist. Let's web-research this and work up a master list. This would be of great service to all runners with time-goals at the distance, not just those with sub-40 ambitions. If ATR is a difficult destination for some, then perhaps there's an equally good race in a more central location.
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1CandoKid
Cool Runner |
posted Jan-08-2007 01:46 PM
I may as well join this group! It sounds like a great challenge! Back in '99 I was running 5K's in the 17:xx range and 10K's in the 37:xx range. I have been fighting injuries ever since, and am finally healthy (knock on wood) for the 1st time in about 7 years. I started running this summer, but have been real conservative with my workouts until the last month. If I can stay healthy and keep doing some quality workouts - I should be able to push the 40 minute 10K some time this summer...Pat
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KudzuRunner
Cool Runner |
posted Jan-08-2007 01:52 PM
Here's one, described as "flat/fast certified." It's the 2007 Alabama RRCA State Championship.Rickey Harrison 10K, Tuscaloosa AL (January 27, 2007)
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thereshegoes
Cool Runner |
posted Jan-08-2007 01:52 PM
In my neck of the woods is the Cleveland Marathon and 10k in May and the Youngstown Peace Race in October. The Cleveland 10k (http://www.clevelandmarathon.com/index.html) has a 100 ft incline over 1.5 miles--it's an onramp to a free way--and not much else in terms of hillage. The 10k draws some Kenyans and Russian elite runners even when the marathon doesn't. The Youngstown Peace Race (http://www.peacerace.org/index.cfm) is a net downhill course (250 feet I think). It also always has attendance by Kenyans and out-of-staters looking for a fast course and prize money.
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KudzuRunner
Cool Runner |
posted Jan-08-2007 02:01 PM
One more:33rd Annual Scandia Run, [city??,] Oregon (August 11, 2007). I've gotta get back to work, y'all. Keep those cards and letters coming.
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KudzuRunner
Cool Runner |
posted Jan-08-2007 02:03 PM
Crescent City Classic, New Orleans LA (April 7, 2007)
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dtoce
Cool Runner |
posted Jan-08-2007 04:23 PM
If a flat and fast 10K is what you want and you're in CT on this day, then do the Simsbury River Run. I ran it last year and it's pretty darn flat and fast. (oh, and it's certified, of course-for a real PR it's a must)April 30th, 2007--River Run - 5K/10K - Noon - Simsbury - (860) 241-8646 --------------------------------------------------------------------------------------
Page 1
Simsbury River Run
April 30, 2006 5K USATF Certified CT01003DR Simsbury, CT
ChampionChip Timing By: Granite State Race Services www.gsrs.com
================================================================================ http://www.coolrunning.com/results/06/ct/Apr30_Simsbu_set1.shtml I like the idea of a list of fast 10K's. Hopefully others will jump on the bandwagon. Sorry I won't be heading down south for you 10K Kudzu-maybe another time... [This message has been edited by dtoce (edited Jan-09-2007).]
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Jim24315
Cool Runner |
posted Jan-08-2007 04:44 PM
I like this idea of compiling list of attractive 10k's. However, I'm thinking it would be good if they were all in one location. I was toying with the idea of a parallel thread, or adding a spot beneath my already long introductory post on page 1. What do you guys (figure of speech, thereshegoes) think?
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thereshegoes
Cool Runner |
posted Jan-08-2007 04:51 PM
Jim--I know what you meant! I'm not like that--no offense taken at all! I appreciate the consideration though  I personally think it would make sense to have a list at the bottom of your first post. You could break it down by region: Northeast:
Simsbury 10 4/30 Midwest
Cleveland 5/2x South
Birmingham 3/x Etc. Or, alternatively we can start a separate thread for it and have a link in the first post?
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GoDawgGo
Cool Runner |
posted Jan-08-2007 04:56 PM
Hi Jim,Put me down for this year as well. I am not running any marathons this year and plan to focus on shorter distances. Hopefully, I can make some decent improvement in my 5/10K times. I am planning a "rust buster" 10K in early February.
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KudzuRunner
Cool Runner |
posted Jan-08-2007 05:41 PM
Jim:The advantage to keeping the list in this thread is, you're servicing a clientele in need--big need. The advantage to starting a new thread, however, is that you'll draw the attention and interest of a somewhat wider range of "Mainstream Racing" runners. I vote for starting a new thread. Will you do it?
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KudzuRunner
Cool Runner |
posted Jan-08-2007 06:41 PM
Jim:OK, this really IS the last bit of research I'll throw down today. I put the word out at Letsrun.com and got some hits; I've gone through them and organized them into the beginnings of an actual list. I don't have time to be webmaster of this thing, so I'll post it here and hope that you'll simply copy it into the beginning of a new thread and solicit additions, corrections, and notes. In particular, although most of these races are large to very large, certified, and have good purses--which attract fast runners--it's not clear to me that every race here actually takes place on a flat course or under weather conditions favorable to a PR. Too, some may be so large that their size alone rules out PRs for the runner hoping to break 40:00--although one assumes that all large races these days have chip timing. Peachtree finds its way onto this list, for example, yet it's certainly not a flat course, nor is it weather-favorable. Here's the list, in all its primitive glory. More information about almost every one of these races can easily be found by googling the race name and adding "2007". "n.d.," by the way, means that I couldn't find a date for 2007: FLAT, FAST, CERTIFIED 10K RACES: 2007 January: The Rickey Harrison 10K, Tuscaloosa AL (1/27) February: Charles Harris 10K, Atlanta GA (2/24) March: Azalea Trail Run, Mobile AL (3/24)
Cooper River Bridge Run, Charleston SC (3/31)
Ukrop's Monument Avenue 10K, Richmond VA (3/31) April: Sallie Mae 10K, Washington DC
Pike’s Peek 10K, Rockville MD (4/29) May: Corinth Coca-Cola 10K, Corinth MS (n.d.)
Newport 10K, Jersey City NJ (5/12)
Capitol Hill Classic, Washington DC (5/20) July: Peachtree, Atlanta GA (7/4)
Deseret News, Salt Lake City UT (n.d.)
Midnight Madness, Ames IA (7/7) August: Beach to Beacon. Portland ME (8/4) September: Great Race, Pittsburgh PA (n.d.)
Heritage Oaks Bank, Paso Robles CA (9/27) October: Peace Race, Youngstown OH (n.d.) November: Zoo Run 10K, Tulsa OK (n.d.)
Senior Bowl, Mobile AL (n.d.)
Here's the thread on letsrun, which I suspect will yield additional races:
http://www.letsrun.com/forum/flat_read.php?thread=1710641
[This message has been edited by KudzuRunner (edited Jan-08-2007).]
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KudzuRunner
Cool Runner |
posted Jan-08-2007 06:57 PM
If somebody here has a spare hour or two, you might go through the following list--a list of all 10K races in America offering significant prize money--and see which ones meet the criteria "flat, fast, and certified." I suspect that pretty much all of them will meet the third criterion, and most will surely draw fast runners. As to whether the courses are the sort that will help those of us obsessed with breaking 40:00....That remains to be discovered:http://www.performancerunner.com/distance/10k.html
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Jim24315
Cool Runner |
posted Jan-08-2007 09:22 PM
quote:
Originally posted by KudzuRunner:
Jim:The advantage to starting a new thread, however, is that you'll draw the attention and interest of a somewhat wider range of "Mainstream Racing" runners. I vote for starting a new thread. Will you do it?
Okay, I'll do it. Regarding the races already submitted, I'm listing only the ones that have dates. Please be sure that you are not submitting the date of a prior running. I have noticed a couple already. If it had an old date, I didn't try real hard to find this year's, but may work on some of them later. Everyone: Remember too that we are looking for flat, fast, certified, which is actually the reverse order of priority for my taste. Certification (or track) is a must, gently rolling or an insignificant hill is okay so long as it is reasonably fast, and flat is preferred. I'll put the link with post 1 and page 1 of this thread, but it might take a day or 2 to get it started. I
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thereshegoes
Cool Runner |
posted Jan-09-2007 07:29 AM
Nevermind. I'm blind!
[This message has been edited by thereshegoes (edited Jan-09-2007).]
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Jim24315
Cool Runner |
posted Jan-09-2007 07:36 AM
Link to 10k list thread. It can also be found on page 1 intro post:http://www.coolrunning.com/forums/Forum5/HTML/003892.shtml
[This message has been edited by Jim24315 (edited Jan-09-2007).]
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Jim24315
Cool Runner |
posted Jan-10-2007 01:59 PM
I added all the hopefuls (below) at the bottom of intro post on page 1. Let me know if I missed anyone.1CandoKid
bhearn
bizenyaki
brook trout
dtoce
GoDawgGo
Jim24315
joev9
jtv
KudzuRunner
nocknee
norrin radd
paulmitch
Southern Man
Tchuck
thereshegoes
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jrescpa
Cool Runner |
posted Jan-14-2007 11:07 AM
I was going to add my name to the list and then I raced a 10k yesterday on a certified course and ran 39:58. I was shooting for a sub-41 and surprised myself. I guess the 55 mpw finally paid off. Now I'm going to have to shoot for sub 39. Not only that I won my age group at the race (45-49). Geez, I haven't won anything in a race since I was a 14 year old high school freshman. Jon
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Jim24315
Cool Runner |
posted Jan-14-2007 11:29 PM
Good one, jrescpa.It seems that just about everyone who has broken through and bagged their sub 40 has had training with a strong bias towards strength. By this I is mean long runs, tempos, hills, and good overall mileage, rather than a lot of hard anerobic stuff. You are yet another example. Congratulations on your well deserved breakthrough
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Jim24315
Cool Runner |
posted Jan-15-2007 09:57 AM
Week ending 1/14/07:Mon - 5 miles on grass loop at 8:45 pace Tue - repeat of yesterday Wed - 9 miles incl 4 x 1600 x 600 recovery (6:42, 6:40, 6:40, 6:38) Thu - Another easy 5 on grass loop at 8:45 Fri - 5 on grass loop at 8:35 Sat - 5 on grass loop at 8:28 Sun - 13 miles, including California 10 Mile race in 66:31. This rates as good as sub-40 10k on a couple of the charts, but I wouldn't have liked my chances of running the necessary 6:26 pace, even though distance would have been shorter. Slowing it down to 6:40 (I actually averaged 6:39.1) and going an extra 4 miles is easier for me. Getting close, though. Full race report posted on Boomers and Beyond thread if anyone is interested. Week's Total - 47 miles [This message has been edited by Jim24315 (edited Jan-15-2007).]
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