Good 10k for a pb

lastbuilders

Hi all,

I have been doing quite a bit if training this year and feel I can do a 10k pb over the next month or so and was looking for race which would be a good candidate for this. I was planning to do gigs fingal 10k but missed the cut off date for registering. As I am based in the north east I would prefer it to be pretty close by. My current pb is 44:40 so hoping to go around the 44 minute mark.

Thanks,
Lastbuilders

PaulieYifter

Duleek 10k on 16th August
http://registration.precisiontiming.net/events/preview?id=295&EventNAme=Indaver_Duleek_&_District_AC_10K_2015

emerald007

I'd say don't focus too much on the course, but more on your training and fitness. If a runner has done the work, they'll get PB's on the toughest of courses.

tunney

emerald007 wrote: »

I'd say don't focus too much on the course, but more on your training and fitness. If a runner has done the work, they'll get PB's on the toughest of courses.

Total bull.

ultrapercy

emerald007 wrote: »

I'd say don't focus too much on the course, but more on your training and fitness. If a runner has done the work, they'll get PB's on the toughest of courses.

I'd agree to a large extent. There is far too much focus on flat courses when training, weather conditions and depth of competition are much bigger factors in fast times. In my experience a course with some ups and downs is faster than a total flat course anyway.

Sklarker

I ran 43 and a halfish mins for the GIR and was annoyed a year later when I only knocked 2s off despote being in much better shape (I thought). Anyway I ran the BHAA 10k in the KClub a few weeks later and broke 42 mins. Not sure if this has been on already this year but is a nice flat fast course...

IvoryTower

yep it was on earlier in year, may i think

muloc

PaulieYifter wrote: »

Duleek 10k on 16th August
http://registration.precisiontiming.net/events/preview?id=295&EventNAme=Indaver_Duleek_&_District_AC_10K_2015

+1

good event too

overpronator

Blessington lakes in September is a good one, definitely not a flat course but Id still consider it fast and fair.

seamus

emerald007 wrote: »

If a runner has done the work, they'll get PB's on the toughest of courses.

Strictly speaking this is not true. On hills, while the total elevation gain over the course might be zero, more climbing and descending will result in a slower time. Wind resistance means that the time and energy lost in tackling an uphill cannot be balanced out by the gains on the downhill. Basically if you apply a constant effort, and lose 2m/s going uphill, you will not gain 2m/s on the downhill. The exponential energy requirements of overcoming wind resistance means that your gain will be less than 2m/s, so overall the climb has cost you time.

An undulating course will cause even the strongest runners to tire more quickly than a flat one and ultimately result in slower times.

With that in mind you're always better off hitting the uphill harder and pulling back on the downhill to recover, rather than easing up on the climb and hitting the descent hard, as people often do.

Later comments are also correct though - a flat course on a windy day will likely be a good deal slower than a hilly course on a windless day.

lastbuilders

Thanks all for the comments and recommendations. I will go with the Duleek event. I am also doing the Cavankayakrun the week before so hopefully it works out ok.

Lastbuilders

IvoryTower

Hi seamus, on steepish hills I always let gravity and momentum take me down the hill , it seems like you're moving faster without using as much energy. Is this not the case! At the moment I find I attack hills both up and down and suffer after both, but less so downhill obv

lastbuilders

PaulieYifter wrote: »

Duleek 10k on 16th August
http://registration.precisiontiming.net/events/preview?id=295&EventNAme=Indaver_Duleek_&_District_AC_10K_2015

Thanks for this recommendation. Found this a very good course and very well organised event and even did a new PB by almost a minute of just under 44 minutes too .

Lastbuilders

PaulieYifter

lastbuilders wrote: »

Thanks for this recommendation. Found this a very good course and very well organised event and even did a new PB by almost a minute of just under 44 minutes too .

Lastbuilders

Well done. I ran it 1 second slower than 2 years ago!
I thoroughly enjoyed it - great atmosphere at the event and my kids had great fun with the family run after.

Glad you enjoyed it.