| Author |
Topic: 2007 Sub 40 10K Goal Thread |
Dakota Ridgerunner
Cool Runner |
 posted Mar-20-2007 05:19 PM
  
Jim, sign me up!I have wanted to break 40-minutes ever since I ran my first 10k in 2002. However, since running is not really my main sport, I only enter one 10k each year, the Bolder Boulder. I also don't run very much compared to most of you guys. I got my PR of 40:39 in 2005 on an average of 12 miles per week in the 20 weeks preceding the race. This year I'm up to 30 miles per week and, for the first time, I am really making an honest effort to break 40 minutes. That means making a training plan and sticking with it! I just finished reading Daniels' Running Formula, I read the whole Sub-40 in 2006 thread here on coolrunning, and I even started my own Sub-40 10k blog to help keep me motivated. Right now I have no idea where I am, fitness-wise. I haven't done a running race since last May. I plan to do a 5k in a few weeks to gauge fitness. My 5k PR is 20:00 from way back in 2003. Anyway, you can put me down for my goal race: the Bolder Boulder (Boulder, CO), May 28, 2007. [This message has been edited by Dakota Ridgerunner (edited Mar-20-2007).]
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Southern Man
Cool Runner |
posted Mar-20-2007 06:42 PM
wow, good luck, Dakotarunner--you have chosen a particularly challenging course, with the altitude and all. Good to have you aboard.Southern Man
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We're on a road to nowhere. Come on along.
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Jim24315
Cool Runner |
posted Mar-20-2007 08:19 PM
Gotcha covered, Dakota. 40:39 on 12 mpw? How disgusting! That's not even enough to call training. Most of us run that much or more in one day. You have some ability.Ordinarily I'd say the sub-40 shouldn't even be a challenge for you now that you have almost tripled your mileage. However, you have chosen to make your try at Boulder Boulder which could make it more of a test. Hopefully you plan to spend some time at altitude before your race. Welcome aboard.
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WhatAKeepah
Cool Runner |
posted Mar-21-2007 02:45 AM
I'm in...I should've joined this thread last year, but kinda lost my way from running/racing for a bit. I'm back at it now, having run 30-50 mpw for the last 3 months doing the base buildup from the 8k program I posted a few months ago. I just ran a very slow "5k" at about 6:35/mile, I think the pace was just too fast for having only run base mileage for so long. I'm finally into my initial quality phase, so I'll definately be sharper in a few weeks. My 5K PR is 19:35, so the mileage buildup should give me the strength carry the pace the whole way across later this year.Historically, 10k is a bad race for me, I haven't run one in over a year, but I've learned ALOT about proper pacing since then. Good luck and safe running to everyone this year! Alex ------------------
"De Oppresso Liber"
"You can't burn out if you've never caught fire!"
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Dakota Ridgerunner
Cool Runner |
posted Mar-21-2007 09:17 AM
quote:
Originally posted by Jim24315:
Gotcha covered, Dakota. 40:39 on 12 mpw? How disgusting! That's not even enough to call training. Most of us run that much or more in one day. You have some ability.Ordinarily I'd say the sub-40 shouldn't even be a challenge for you now that you have almost tripled your mileage. However, you have chosen to make your try at Boulder Boulder which could make it more of a test. Hopefully you plan to spend some time at altitude before your race. Welcome aboard.
Thanks, Jim! I must admit, I was kind of surprised, myself when I looked at my log to see how few miles I was running leading up to that race. By the way, I live in Boulder and my 40:39 PR was raced here as well. The Bolder Boulder is the only 10k I've ever raced. So the altitude is something I'm accustomed to at this point! I still expect it to be a huge challenge. Good luck to all hopefuls in this thread!
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Jim24315
Cool Runner |
posted Mar-21-2007 09:23 AM
WhatAKeepah, you are in! Welcome.Dakota,
Your handle made me think you did not live at altitude. However, I checked out your blog afterwards and found out that you live in Boulder. That should defintely help. Btw, my brother lives there too and is a professor at Colorado U.
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Dakota Ridgerunner
Cool Runner |
posted Mar-21-2007 09:56 AM
Now that you mention it, I can see how someone might think I live in either North or South Dakota.  Actually, the name comes from a sandstone ridge that runs all along the Front Range from Ft. Collins to Colorado Springs.Jim, I see that we'll be going for sub-40 the same day (May 28). I really feel that you will get it this time. I've read all your posts in this thread and the one from 2006, and your dedication is bound to pay off. By the way, I think it's just incredible that you're running so fast. I could only hope to do the same at your age. You're an inspiration!
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DianeNJ
Member |
posted Mar-23-2007 09:01 AM
I hope to be leaving this thread soon :-) I'll know on Sunday when I run my first 10K of the season (current PR is 42:57). I ran a 10 mile race on Sunday and finished in 1:04:05, which was an 8-minute PR. The race performance predictors say I should be able to run a 38:38 10K, which is just insane! Good luck to anyone who's racing this weekend!
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thereshegoes
Cool Runner |
posted Mar-23-2007 09:40 AM
Whoa!! Nice 10 miler!!! Good luck this weekend! You're going to crush 40 minutes!!!!
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Tchuck
Cool Runner |
posted Mar-23-2007 10:46 AM
You certainly have fitness to break 40 min. The only issue is that you will not be fully recovered from your 10 mile race 7 days earlier. Still should have enough juice to break 40 min if you run a smart race.------------------
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Jim24315
Cool Runner |
posted Mar-23-2007 10:54 AM
Oh yes, Diane, you are going to crush 40 minutes. You had to have had a sub-40 split on the way to your 64:05 unless you ran a huge negative split. Although recovery could be an issue, you have so much overkill on fitness that I doubt very much that it can stop you. You could probably do it with 2 days rest. I'm serious. Be sure and give us the details.
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Dakota Ridgerunner
Cool Runner |
posted Mar-23-2007 01:52 PM
Diane, it's definitely a no-brainer that if you can average 6:24.5 per mile for 10 miles (which you did), then you can average 6:26 for 6.2 miles, giving you a sub-40. As Jim said, you most likely already ran a sub-40 10k as part of that 10-miler.Great job! I look forward to hearing about your success this Sunday.
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Southern Man
Cool Runner |
posted Mar-23-2007 04:08 PM
I think we have a new favorite!! Diane I would think sub 39 would be in the bag.Southern Man ------------------
We're on a road to nowhere. Come on along.
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Jim24315
Cool Runner |
posted Mar-23-2007 04:53 PM
quote:
Originally posted by Jim24315:
Oh yes, Diane, you are going to crush 40 minutes. You had to have had a sub-40 split on the way to your 64:05 unless you ran a huge negative split. Although recovery could be an issue, you have so much overkill on fitness that I doubt very much that it can stop you. You could probably do it with 2 days rest. I'm serious. Be sure and give us the details.
Regarding last sentence, the point I was trying to make was that I think you could run sub-40 with only a couple days to recover from your 10-miler, NOT that you should not run during the 2 days before your race. I've always prefered short, easy runs during the last couple days before a race...just for the record...I know we've kicked that topic around a lot already on other threads and different runners have different preferences in that regard.
Good luck!
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Jim24315
Cool Runner |
posted Mar-24-2007 02:24 PM
I'm 90% sure that I'll try a 10k in the morning to give myself tuneup for a more important 4-miler next week. My last race was Feb 10 and I've had no speedwork whatsoever since then except for a 2-mile time trial on track last Saturday (getting all my excuses in place).However, I've been really stepping up the miles since getting over the flu a few weeks ago. Last week I did 56 and this week I'll be over 60, my 2 highest weeks this year. Runs have been feeling quite good too, so I'm expecting to run decently tomorrow but have no shot at sub-40 this time. The big try will come on May 28, the same day that Dakota goes for his.
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Jim24315
Cool Runner |
posted Mar-26-2007 08:48 AM
40:58 for me yesterday (6:26, 6:30, 6:42, 6;41, 6:42, 6:42, 1:14).Last 2 weeks have been most miles of year (56, 62) but my legs felt good going in. No speed in more than 6 weeks made it hard to relax at faster pace, though. I needed this one and should be able to bring time down a little next time. Anbody hear anything about Diane's race?
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Dakota Ridgerunner
Cool Runner |
posted Mar-26-2007 09:10 AM
Great job, Jim. It looks like you're right on track for your goal race at the end of May. I know I'd be happy with that time at the moment! Not sure I could run it right now, though.------------------
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Sub-40 10k Blog
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joev9
Cool Runner |
posted Mar-26-2007 12:04 PM
i may need to be demoted to the sub-20 5K thread...ran my first 5K of the year and finished in 20:11. i thought i would be under 20 (PR is 19:45) but it wasn't to be. i didn't expect to PR but thought that 19:55 or so was reasonable. conditions were perfect but i just didn't have much speed. i have only run one interval workout since december so that has to be the reason. i am happy though because last year i ran this same race in similar conditions in 21:37. so, it really isn't a bad start to the 2007 racing season. got get back to running the intervals once a week to get some speed back in my legs...
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kcordloh
Cool Runner |
posted Mar-27-2007 12:11 AM
I'll hop on board. I am finally going to restart running after taking a long time off to rehab the knees. I broke 40 once before, 37:45, so i know I can do it.Let's set a target goal of say, November. I should be able to hit 50mpw by May, start the 1200 repeats and progression runs at the end of it, and be ready for a good hard 36 effort by then..
Sweet..
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Tchuck
Cool Runner |
posted Mar-27-2007 08:39 AM
quote:
Originally posted by joev9:
i may need to be demoted to the sub-20 5K thread...ran my first 5K of the year and finished in 20:11. i thought i would be under 20 (PR is 19:45) but it wasn't to be. i didn't expect to PR but thought that 19:55 or so was reasonable. conditions were perfect but i just didn't have much speed. i have only run one interval workout since december so that has to be the reason. i am happy though because last year i ran this same race in similar conditions in 21:37. so, it really isn't a bad start to the 2007 racing season. got get back to running the intervals once a week to get some speed back in my legs...
JoeV, You will be fine. I was 40 sec. above my besst 5K time last year in my race about a month ago. I do a 3 miler Sat to see where I am at. Most of us still have a few lbs to lose plus more racing makes you faster also. Don't panic. Do some critical velocity intervals weekly at around 6:40 pace and you will bounce back. Start w/ 3-4 X 1K w/ 90 sec rest and progress to 6 X 1K over time w/ 60 sec. rest and 6:30 - 6:35 pace. ------------------
My Profile [This message has been edited by Tchuck (edited Mar-27-2007).]
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Jim24315
Cool Runner |
posted Mar-27-2007 09:37 AM
Joev9,The only requirement is to have a sub-40 10k as your goal. It would be no surprise to see you beat that 5k PR next time out. Three months is a long time between races. I do think you would benefit by racing more often--at least once a month. The year is still young!
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Jim24315
Cool Runner |
posted Mar-27-2007 09:39 AM
Welcome, kcordloh. You are on the roster.
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thereshegoes
Cool Runner |
posted Mar-27-2007 09:57 AM
quote:
Originally posted by Jim24315:
40:58 for me yesterday (6:26, 6:30, 6:42, 6;41, 6:42, 6:42, 1:14).Last 2 weeks have been most miles of year (56, 62) but my legs felt good going in. No speed in more than 6 weeks made it hard to relax at faster pace, though. I needed this one and should be able to bring time down a little next time. Anbody hear anything about Diane's race?
Nice job Jim! I'm also dying to hear how Diane's race was, too! With her 10 miler she had to have crushed 40 minutes!!
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joev9
Cool Runner |
posted Mar-27-2007 12:32 PM
quote:
Originally posted by Jim24315:
Joev9,The only requirement is to have a sub-40 10k as your goal. It would be no surprise to see you beat that 5k PR next time out. Three months is a long time between races. I do think you would benefit by racing more often--at least once a month. The year is still young!
check. race schedule, 5K 4/22, 10K 5/6, 5K 5/26, 4miler 7/4, 5K 7/8. need something for June but I will find something nearby... also, tchuck, i am definitely back on the CV intervals bandwagon starting next week.
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ojones
Member |
posted Mar-27-2007 01:57 PM
whats up,This looks like a good group to be part off. My try for sub 40:00 will be at the Bellin 10k in Green Bay June 10. I ran it last year and ran a 40:27. Last year i did not keep good running logs so dont know how my training is going compared to then. After the race i stopped running because things just became to hectic. I bought a house, got two dogs and got engaged. I have been runnning since early january and i am up to 25 miles per week. Should get up to 32 miles before i taper. I hope this is enough to get me in shape for the run. My first race is going to be a 5k in April. I ran a 6:10 mile on my own last month, but i am thinking the 5k will be a better judge on where i am at. ------------------
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