How do I seal the deal on a sub 50min 10k??

MarieC

Ok so my story is Im in week 5 of my training programme for the Limerick Marathon. Im really enjoying it and loving being out on the road. Im very happy with diet and I do feel myself improving. My normal pace is now in the 8.2min/mile range, give or take a little.

I did the 10K run as race#7 of the limerick race series last thursday evening at 7. I know I can run the pace requred for a 50min 10km, and I thought I was going to do it thursday night so I was gutted to see my time of 50:30. Now I was absoltuely shattered all of last week, as Id submitted my PhD on Tuesday so the stress and tension has knocked me a little. Im hoping being energised and refreshed this week might help but what else can I do to try and knock 30sec off my time. My first 5km were done in 24:55 last week, so even if Id kept that I should have been in under 50, and the second half actually felt faster so I really dont know......

Ok Im rambling now, any advice or little golden bits of advice would be super thanks!

Krusty_Clown

Run 6 seconds faster per mile?!
More seriously, 30 seconds is nothing over a 50 minute run. Perhaps a bit of improved time-keeping could help, e.g. monitor your mile splits during the race, and pick up the pace if you're off-pace. *cough* Garmin.

I guess the longer answer is that to improve your time over a fixed distance, something has to change, e.g. training pace, mileage, frequency, rest, motivation etc. How does this compare to your previous 10k time? Is the second half of the race similar to the first half, in terms of profile? If you're slowing down over the second half, maybe increase the length/duration of your long runs (though this will happen anyway, during your marathon training).

Far from an expert, but my feeling is that you probably don't need to do anything at all. Having submitted the PhD, you'll be less tires and less stressed, and can probably perform a lot better over 10k without these over-heads.

MarieC

Thanks Krusty for the advice, much appreciated!

Krusty_Clown wrote: »

Run 6 seconds faster per mile?!
More seriously, 30 seconds is nothing over a 50 minute run. Perhaps a bit of improved time-keeping could help, e.g. monitor your mile splits during the race, and pick up the pace if you're off-pace. *cough* Garmin.

When I run I just press start on my watch, but never check it while running, I just like to know my time at the end, I wreck my head doing calculations otherwise so a garmin might improve my speed, but cause me to lose the plot!

Krusty_Clown wrote: »

How does this compare to your previous 10k time? Is the second half of the race similar to the first half, in terms of profile?

Its a 5km loop so profile is the same for both halves. I was thinking if I made a conscious effort in every mile to push the pace for 10second intervals it might help, and prevent any lagging in pace....

RedB

MarieC

Congrats on submitting the thesis. That's a monumental monkey off your back and will allow you to concentrate more on your running!

There's track sessions held on the UL Track every Tues which have 30-40 bodies of all ages and shapes trying to do the same as you i.e. improve their speed. You can go on the inner grass area or on the track and its a good, friendly crowd. Its run by West Limerick AC and its €20 annual membership which covers insurance but you can probably check out a few sessions for free with no bother.

People start warming up themselves from 6.45pm and the Coach starts the stretching and strides at 7pm. This week it'll be 14 x 35sec fast runs. Theres a warm down and more stretching after and it should be over by 8. I've gone since mid-Nov and would recommend it. I really feel its helped my speed as I tended to be just a 1 pace runner but I can now adjust better from fast to slow depending on the distance.

Krusty_Clown

Are there mile/km markers, or could you drive the route and make a mental note of where they are? If so, you could just hit the lap button on your stop-watch at every one of these markers, and the calculation becomes a lot easier. i.e. at the end of each km/mile, check your time for the section, then hit the lap button, so it starts a new timer until you hit the next section. Make a mental note of any off-sets, and try and reduce your lap-time gradually to make up for it. The mental arithmetic might keep your mind off the pounding in your chest!

Also has the positive impact of preventing you from going out too fast, which can negatively impact the end of your race.

ecoli

That amount of pressure the week of a race is going to cause stress and effect your sleep and recovery. My advice would be just keep doing what you doing and make sure to taper properly for the race and you will find the 30 secs and some to spare. After this if you still not happy with how things are going.
The biggest problem with many training programmes is not their design but the lack of consistency through constant alterations consistency is the basis to any good training schedule

--amadeus--

I don't think you need to worry, tbh. A week of rest and no stress with good sleep, hydration and food and the good soon-to-be-dr will fly round!

As for specifics I know you normally run watch free but for a specific target like this it might be worth keeping tabs on your progress. 50 mins is 5 min kms, so maybe aim to do teh first 2 kms in 10:10, the next 6 at 5 each and then ignore the watch and run as hard as you can to the finish?

MarieC

RedB wrote: »

MarieC
There's track sessions held on the UL Track every Tues which have 30-40 bodies of all ages and shapes trying to do the same as you i.e. improve their speed. You can go on the inner grass area or on the track and its a good, friendly crowd. Its run by West Limerick AC and its €20 annual membership which covers insurance but you can probably check out a few sessions for free with no bother.

Thanks for this RedB. I had forgotten about that training session, its Joey Chawke or something isnt it? Did it once before, must get back in to it maybe next week. Cant do any harm!

MarieC

Did race # 8 in the limerick race series last night. Im going to miss the last of these next week so I knew that for the short term it was my last shot at seeing if I could run 10km in sub 50min.
I ended up having my lunch at 4:30, which was the left overs of the previous nights dinner (thai green chicken curry with brown rice, small portion). I then had popcorn, nutrigrain bar and a green tea.

Headed down to the race then at 7. Felt good but tired after a mental day. Brought the i-pod this time in the hope that the music would spur me on. MCOS it was lovely to bump into you again, thanks for the words of encouragement!

What I tried to do this week was make a conscious effort twice on each loop of the 5km to pick up my pace as much as I could. I only hit the stopwatch when I started, I thought of Amadeus's advice but I know if I saw my number at halfway it would mess with my head.

Ran as fast as I could, but tried to keep it at a pace I could maintain. Started to Coldplay-Viva la vida (the live version). Really spurred me on. Was amazed at the amount of songs that have some reference to running in them is mad. Two that I heard last night were:
Florence and the machine - "Run fast for your mother, run fast for your father
Run for your children, for your sisters and brothers"
Timbaland+1republic - So many hills we had to climb, almost without our strength but we kept.. slowly marching on, get your legs and walk cause we're not too far, a little more to go, but well we marching on, ah well we marching on, ah well we maching on, the bridges are gone, and we're almost home, the end is close. [really enjoyed this and beat is good for running to].
I then finished to the epic, and legendary song that is the guru josh project-infinity. No mention of running in it but I just love that song

Was delighted to finish in a time of 49:01. My first sub 50min 10km, and 1min35sec faster than last thursday night. Delighted with myself. Loving running, and all that it entails!

P.S - Drank a glass of cold water when I got home after it, ended up in bits on the couch for the night after it. Didnt go down well at all. could only stomach porridge for dinner. was it the water or the temperature of it I wonder??

Krusty_Clown

Congrats MarieC! Fantastic improvement. Maybe you ended up on the couch for the night after eating the leftover thai green curry?!

I'm often amazed by the number of running songs that get randomly churned up, while I'm out hitting the pavement. There are quite a few songs that tell you to slow-down or stop too, but I usually just ignore those.

MarieC

Krusty_Clown wrote: »

Congrats MarieC! Fantastic improvement. Maybe you ended up on the couch for the night after eating the leftover thai green curry?!

Thanks Krusty_Clown. No the curry was fine, it was as soon as the water hit my stomach it just was in knots, didnt stop churning the whole night. My right side then gets quite sore.... cant find a reason for it at all......

shotgunmcos

Well done again MarieC!! Good to see you again, you are in great shape! keep up the good work

TheLargerBowl

Congrats MarieC, great running!

*is jealous*

cfitz

Good work!

MaroonTam

Hey MarieC, excellent running and a good improvement on your best .

Congratulations on hitting your goal... Time to set a new one

MarieC

MaroonTam wrote: »

Hey MarieC, excellent running and a good improvement on your best . Congratulations on hitting your goal... Time to set a new one

Thanks MaroonTam. I think the next goal is the Connemara half. I would really love to do that in 1hr 50min...........

I am learning what I am capable of, how I feel when Im pushing it so its a matter of getting my comfort zone to be at as low a speed as possible, and maintaining that pace.....

--amadeus--

Congrats! That's a great improvement over a 10k distance in a week.

On teh effort & comfort thing have you ever considered a HRM?

MarieC

--amadeus-- wrote: »

On teh effort & comfort thing have you ever considered a HRM?

Thanks --amadeus--. Hadnt considered using a HRM to be honest. Cant really afford to buy one and think it may be wasted on me as numbers while running just stress me even more. Saying that though, Im not all that sure on how you use the HRM during runs.....Im completely at a loss when it comes to all that VO2, heart rate stuff etc.

--amadeus--

HRMs are pretty cheap, esp as you don't want any bells and whistles. I don't train using HR but I do use the HRM in races, for eg keeping my HR between 165 - 175 at the start of a marathon and above 180 for the last mile to make sure I'm not going too fast at the start or too slow at the end.

MarieC

how do i find out what my heart rate should be at for long runs, short runs, begginning middle and end of runs.......???????

--amadeus--

Tunney is the man to talk to about proper HR training but I just wear the HRM for the last few weeks of training and associate the numbers with the effort, a couple of weeks where you track your HR during your PMP runs and you'll have a good idea where it should be during the race, for example.

Bally8

Well done MarieC, excellent run. You must be thrilled:D