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2007 Sub 40 10K Goal Thread

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Author	Topic: 2007 Sub 40 10K Goal Thread
joev9 Cool Runner	posted Feb-20-2007 08:44 AM Ran my first 10 mile race on Sunday, and it showed me I have a long way to go for a sub 40 10K. Ran 1:12:22 which I was overall pleased with given my training the last 10 weeks (I was pretty sick for three weeks around Christmas). However, the race showed me my weakness big time, ENDURANCE. Ran the first 5 miles in 35:10 in an attempt at a 1:10:00 time but faded badly in the second 5 miles in 37:12. I felt good at that 5 mile mark, but a kind of long hill at the 8 mile mark broke me mentally and physically. Did set a new 10K PR with a split of 44:17, which is kind of a default PR though because I haven't ever run an official 10K. My first official 10K race will be on May 5 in Attleboro, MA. IP: Logged
Tchuck Cool Runner	posted Feb-20-2007 09:59 AM Good job, Joe. Sounds like you had a goal and went for it. In probability, the goal may have been a bit ambitious where your start may have been a tad fast. You probably could have ran the race a minute faster if you started a little slower but either way, you are correct. You do need more endurance work to coincide with your 5K fitness. ------------------ My Profile IP: Logged
joev9 Cool Runner	posted Feb-20-2007 12:04 PM You are definitely right, since my 5K PR predicts a 1:08:xx 10 mile time. But, yeah, the race day goal was ambitious but I knew it and wanted to see what would happen. I figured since this was my first 10 mile race I was at least guaranteed a PR. The second half could have been a lot worse than 2 minutes slower than the first, so I learned a bit and feel wiser for going for it. Racing longer than 5K was definitely fun, and I am really psyched for my first official 10K in May and hopefully a marathon in the fall. IP: Logged
kgdmusic1 Cool Runner	posted Feb-24-2007 09:14 PM I'll join the sub-40 10k wannabes.... Running one of the last peachtree qualifiers next Saturday. Came off a 19:50 5k PR 4 weeks ago and I've got months until the peachtree - under Tinman's wing so hopefully I have hope! -Kendall IP: Logged
TheHerbinator Cool Runner	posted Feb-26-2007 06:22 AM quote: Originally posted by TheHerbinator: I dont know what my true 10K and true 5K would be, but this vdot running calculator has me at about 19:28 for the 5K and 40:21 for the 10K based on my half marathon time. I did a 4 mile race in 25:19. (Al Gordon Snowflake) That's a pace of 6:19. I think it's fair to say that I could easily do a 5K in 19:37 since that time is of the same pace. My true 5K is probably better. For some reason 5Ks and 10Ks are really hard for me to come by. The 5K I wanted to do March 4th turns out to be the day of my daughters birthday party So that's out. There are a couple of 10Ks coming up, The Scotland Run http://www.nyrr.org/races/2007/r0401x00.asp. And the Healthy Kidney 10K May 19th. ------------------ Profile [This message has been edited by TheHerbinator (edited Mar-08-2007).] IP: Logged
joev9 Cool Runner	posted Mar-12-2007 08:35 AM hey, are us sub-40 10K guys and gals lacking in motivation or are we just laying low until we break the barrier? how's everyone's training going??? mine has been sporadic at best with too much work, family and nagging injuries/illnesses to let me get into a good training groove. i keep telling myself it's still early in the year but it is March already... IP: Logged
brook trout Cool Runner	posted Mar-12-2007 09:56 AM I'm still here, though I'm having to start over. I've been mostly away from running for several months for a variety of reasons, but am determined to get back into it. I'm currently about 175 pounds, so getting the weight down is my first priority. My "training", currently, consists on putting away as many miles as I can, walking. Seriously I'm doing a sort of walk/run fartlek on a local trail as much as I can. I can't run long distances at the moment due to a sensitive ITB band (it acts up after 4-5 miles of steady running), so, until I get my weight back down, I'm just wogging as many miles/week as I can manager. It's gonna be a hard slog back to even sub-20 5K shape, but I'm determined ------------------ brook trout my profile IP: Logged
joev9 Cool Runner	posted Mar-12-2007 12:50 PM BT do you have a foam roller??? i use one pretty regularly and it seems to keep my itb and other muscles fairly loose. IP: Logged
TheHerbinator Cool Runner	posted Mar-12-2007 11:15 PM quote: Originally posted by joev9: hey, are us sub-40 10K guys and gals lacking in motivation or are we just laying low until we break the barrier? how's everyone's training going??? mine has been sporadic at best with too much work, family and nagging injuries/illnesses to let me get into a good training groove. i keep telling myself it's still early in the year but it is March already... I'm following Jack Daniels 5K to 15K training plan and I'm nearing completion of phase 3. This sunday I have a 10K race. I'm not shooting for under 40 just yet. I'd like to see if I can at least come close to the predicted time from this race calculator based on my recent half marathon time (1:29:16) and recent 4 mile race time (25:19). Both times predict 40:39. ------------------ Profile IP: Logged
kgdmusic1 Cool Runner	posted Mar-18-2007 04:31 PM I broke through 42 at one of the last Peachtree qualifiers - the Chattahoochee Road Runner's 10k and a 19:58 5k last weekend. Tinman has me getting up to 50 miles/week in a few weeks. I wonder if there's any hope breaking 40 at the Peachtree - its hot and hilly but the Kenyans have to battle that too! IP: Logged
TheHerbinator Cool Runner	posted Mar-18-2007 07:13 PM quote: Originally posted by TheHerbinator: I'd like to see if I can at least come close to the predicted time from this race calculator based on my recent half marathon time (1:29:16) and recent 4 mile race time (25:19). Both times predict 40:39. Well the the course was very difficuly with some icy areas. The race was a loop about 2 miles around with some tough hills. The race had us do the loop three times, plus a little more. My finish time was less than stellar - 41:45, but I guess bringing home 3rd place in my AG confirms it was a tough course. ------------------ Profile IP: Logged
Southern Man Cool Runner	posted Mar-18-2007 07:22 PM I think I am in good shape for a serious shot at a 40:00 10k. I ran a half today in 1:28:46, which according to McMillan's, is the equivalent performance of a 39:54. I have a 10 miler in two weeks, then have about 5-6 weeks of specific training aimed at my 10k. I am going to alternate 5k paced intervals one week and 10k paced mile repeats the other (along with a tempo and long run). Southern Man ------------------ We're on a road to nowhere. Come on along. IP: Logged
rcvrcv Cool Runner	posted Mar-18-2007 07:46 PM quote: Originally posted by kgdmusic1: I broke through 42 at one of the last Peachtree qualifiers - the Chattahoochee Road Runner's 10k and a 19:58 5k last weekend. Tinman has me getting up to 50 miles/week in a few weeks. I wonder if there's any hope breaking 40 at the Peachtree - its hot and hilly but the Kenyans have to battle that too! If you can get room to run, I would say absolutely!!!!!!!!!! Some may disagree, but I love that race. The first 2.5 miles are downhill and if you can hold yourself back a bit on that (which is very hard), you're basically looking at a 5K, and most of the last mile is down hill. The "cardiac hill" just isn't that substantial compared to others you'll see around the country, so just zone on that and to me it's one of the best courses there is. It's also packed with cheering throughs throughout. Just a great feeling. Now, with that said, heat and humidity can be an "issue" but for a 10K it shouldn't hurt you that much. Sounds too good to be true? Ain't it always. On a perfect day, with all of the ducks above in line, your time will almost certainly be hurt by the crowding, even at qualifying paces faster than 42:00. See a related post I just started that may help next year, whether you're over or under 40:00. IP: Logged
rcvrcv Cool Runner	posted Mar-18-2007 07:53 PM Addendum to the note I just put up about the Peachtree. Inevitably, somebody from the race org or one of those "it's not that bad" people, will jump in here and say, "why, it's not that bad." Have a gander at the photo at the top of this page: http://www.atlantatrackclub.org/at02000.htm Got it? OK. That's the lead pack with the Kenyans, and there's 55,000 people coming right along behind them. Staged releasing of corals just doesn't make that big a dif. IP: Logged
Jim24315 Cool Runner	posted Mar-19-2007 09:21 AM In January I thought I was right on the verge of getting my sub-40 after running 66:31 for 10 miles. I started rushing things right after that by running 5k, 10k, 10k all in a span of 8 days (dumb!). Times were 19:48, 40:53, 40:50. Even though it could be explained away by saying I didn't allow myself enough recovery, it still planted seeds of doubt in my mind. I got discouraged. The discouragement was compounded when I came down with the flu and had to take off 7 days completely. I've been back running now for 19 days and have been concentrating on building my mileage back up, hoping to to eventually be running more than I was before. After 2 months with no speed at all I did a 3200 time trial on the track Saturday just to get an idea of where I am and ran 12:50, finishing with something left. This was at the end of a 56-mile week, my highest this year, so I was encouraged. When you look at the runners who have had the most success since the sub-40 thread started at the beginning of '06, you can see almost without exception that there has had a heavy emphasis on strength, rather than a lot of really quick stuff on the track. The 1:28:46 HM that Southern Man just ran makes him the favorite to be the first on this year's thread to bag a sub-40 for 10k. Congratulations on the nice half, Southern Man! Another case of steady improvement based on solid mileage and strength workouts. Herbinator and you others who have fallen short while running these tough, hilly courses: I wouldn't worry too much about being off the mark under those conditions. It's really impossible to rate how good or how bad your race was unless you run on a reasonably fast course in decent weather. They are great as prep races to toughen you up, but I personally would never make a serious attempt on anything but a fast, accurately measured course. Good luck to all and sorry for neglecting our thread. [This message has been edited by Jim24315 (edited Mar-19-2007).] IP: Logged
tuscaloosarunner Cool Runner	posted Mar-19-2007 10:10 AM quote: Originally posted by rcvrcv: Addendum to the note I just put up about the Peachtree. Inevitably, somebody from the race org or one of those "it's not that bad" people, will jump in here and say, "why, it's not that bad." Have a gander at the photo at the top of this page: http://www.atlantatrackclub.org/at02000.htm Got it? OK. That's the lead pack with the Kenyans, and there's 55,000 people coming right along behind them. Staged releasing of corals just doesn't make that big a dif. Do you know if there's been any issues w/ the Top-Seed corrals? At the end of the day, you still have chip time, so at least that's a pretty good indicator... ------------------ My User Profile IP: Logged
rcvrcv Cool Runner	posted Mar-19-2007 12:25 PM I don't know of any problems with the top seed corral - hopefully not. But I'm sub 40 and stumbled on the note I was replying to when googling peachtree, and I can tell you there are issues well below 40. Unfortunately, chip time doesn't completely solve the problem. It's not the waiting to start - it's the inability to move at your chosen pace after you've crossed the start mat. To be fair, I know some people have had Peachtrees where things just opened up so maybe they're working on it, but all I know is I've done that race most years since I was a kid and still usually travel back to do it. I would just love to turn myself loose on it once without such a jostle. By the way, in the photo I referred to in the link, it looks like they're heading up a hill, which means they're at least about 2.5 miles in, and the lead pack is still that crowded. If the guy I was replying to is shooting for a 40:00, and let's say he's all over it that day, he's going to be about 12 minutes behind THAT group when they reach Piedmont park! IP: Logged
tuscaloosarunner Cool Runner	posted Mar-19-2007 12:31 PM quote: Originally posted by rcvrcv: By the way, in the photo I referred to in the link, it looks like they're heading up a hill, which means they're at least about 2.5 miles in, and the lead pack is still that crowded. If the guy I was replying to is shooting for a 40:00, and let's say he's all over it that day, he's going to be about 12 minutes behind THAT group when they reach Piedmont park! Good God. Well, good to know this know and plan accordingly. If things are somewhat open in the front 100 runners or so, that would be good. But we'll see... IP: Logged
tuscaloosarunner Cool Runner	posted Mar-19-2007 12:34 PM quote: Originally posted by rcvrcv: By the way, in the photo I referred to in the link, it looks like they're heading up a hill, which means they're at least about 2.5 miles in, and the lead pack is still that crowded. If the guy I was replying to is shooting for a 40:00, and let's say he's all over it that day, he's going to be about 12 minutes behind THAT group when they reach Piedmont park! Good God. Well, good to know this know and plan accordingly. If things are somewhat open in the front 100 runners or so, that would be good. But we'll see... IP: Logged
MichiganFlyer Cool Runner	posted Mar-19-2007 02:17 PM quote: Originally posted by MichiganFlyer: I am still trying to crack 20 for the 5k but for my 1st 40/10k entry....ran a 41:33 ten-k on the treadmill on Feb. 2. It was a PR by 68 seconds... 1st 5k was 20:49 and 2nd half was 20:44. So what once seemed impossible now starts to look somewhat doable if I keep the mileage up. [This message has been edited by MichiganFlyer (edited Feb-06-2007).] 5 miles in 31:49 on March 16th. Treadmill running again. It was a 4 mile time trial but I just ran the extra 5th mile semi-hard to get a new PR in the 5 mile run. 6:24 6:24 6:24 6:03 6:34 I still have to break 20 in the 5k outdoors before I attempt a sub 40 ten-k but I may be able to knock this off on the treadmill soon. IP: Logged
Southern Man Cool Runner	posted Mar-19-2007 07:05 PM quote: Originally posted by Jim24315: The 1:28:46 HM that Southern Man just ran makes him the favorite to be the first on this year's thread to bag a sub-40 for 10k. Congratulations on the nice half, Southern Man! Another case of steady improvement based on solid mileage and strength workouts. [This message has been edited by Jim24315 (edited Mar-19-2007).] Don't put any pressure on me, Jim, but you can put down my goal race: Apple Blossom 10k 5/5/07 The course I ran this weekend is dead flat, but my goal 10k has a few hills in it, so it is still going to be a challenge to get there. I will know better after I run my 10 miler and start putting in 10k specific workouts. Southern Man ------------------ We're on a road to nowhere. Come on along. IP: Logged
Jim24315 Cool Runner	posted Mar-19-2007 09:40 PM Southern Man Which state is the Apple Blossom in? I Googled it and only came up with some smaller versions in various states. I thought that it was a big namer race in the Southeast. Anyway, I put it on the list. You're on the improve, so you can accomplish a lot between now and May. Pressure can make it tough to sink a clutch free throw or putt, but not to run down the road. You'll get it done IP: Logged
mainers Cool Runner	posted Mar-20-2007 05:14 AM Southern Man, you'll be fine. just as long as they're serving beer at the water stops! IP: Logged
Southern Man Cool Runner	posted Mar-20-2007 05:51 AM Apple Blossom 10k is in Winchester, VA http://www.thebloom.com/events/10k_race.html It is an 800 person race, so mid-sized, I guess. Well organized, close to home, and a competitive field. No beer stops--that's just an extra you get when Yuengling is the title sponsor of your race. Southern Man ------------------ We're on a road to nowhere. Come on along. IP: Logged
Jim24315 Cool Runner	posted Mar-20-2007 10:23 AM Michigan Flyer, If you can duplicate that time on the roads, you are in very close to 40:00 shape right now. It is equivalent to low 19's for 5k, which is where you need to be to have a shot at sub-40 for 10. IP: Logged

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