They're all too fast in the other thread!
Esme if you are not sure what your race pace is go by exertion efforts eg; on your LSR and easy runs you should be able to hold a full conversation and be breathing easily not gulping for breath etc. On your tempo run you should be able to say short sentences but be a bit breathless exertion level 7- 8 out of 10, interval training one word answers only, full on hard work (something I avoid still, but HM4 enjoys!) . Hope that helps a little.
Hook 2.5 mile report:-
We got there in plently of time (nearly 2 hrs early). The nearest car park is quite small so it's worth getting there at that time. Killed time by reading a book on my phone then made our way to the start only to discover that I'd left my number in the car which Chris went back for. The first 500m was very crowded which was a bit unusual as it's not been that bad in previous years and a watch check showed that I'd started off at about 11:15 min miles which was about were I intended to be as I wanted to have an easy start then try and run at a steady(ish) pace. Once I'd settled into a rhythm I didn't look at my watch until the mile marker 10:25 pace. I was secretly hoping to get round in 10:30 pace given the lack of training over the past couple of weeks while I had the lurgy. This mile felt relatively okay so I decided to increase the pace a wee bit and did the next mile in 10:22 pace although a long and very gentle incline took it's toll as usual however the pace didn't drop too much. Picked up the pace again for the final .5 miles and checked my watch just before the 100m marker and saw ave pace of 10:17 sprinted the last 100m which is something I've not managed to do before at this race and was really chuffed to see an overal ave pace of 10:12 (last .5 miles at 9:32 pace - not far of my 5k pace).
Hi All, this is my first post so I thought I'd join an easy topic.
I did my first 10k at the end of April, during one of my normal runs. Yesterday I ran the Nike 10k run in Victoria Park. My time was 1hour and 7minutes, which actually took around 6 minutes off my first 10k. I'm feeling pretty achy today and much as I'm looking to cut my 10k time, how am I going to to this when I'm only 5 foot tall?!
Well done & welcome to the thread. That's quicker than my first 10k I did (1hr 24). You'll get there.
Esme, some good advice abour regarding training. It wasn't long ago that I ran everything/everywhere at the same pace and there is a lot to be said for mixing things up but keeping the bulk of running to 'easy' Pace.
Lisa, great times and avice
Great report HM4 and sounds like things are getting back to 'normal' for you Must be a good feeling to be able to sprint across the line and not collapse
Welcome Marina I've never run a 10k race but my best time in training is 67 minutes so we are similar I guess height (or rather stride) will play a part in running. I've just got a footpod and using it to try and get my Cadence up to 90 (180 steps per minute) and thus far it seems to be making me run faster
That said, went out for an 11 mile LSR today but all the beer from last night made it a disaster and ended up completing it in 2:24 rather than the planned 2:12 501 metre incline mind - that hurt.
Thanks. It was.
I've just been for a nice 4.25 mile jaunt to try out my new trail shoes. Very comfy. I'm doing the Thunder Run 24 in July, which could be ...er.... interesting...... so I ought to be working on my 10k speed and making most of it off-road. I reckon I'll have to do 3 x 10k as part of the team, so my plan is to start going out and doing 10k morning then evening then morning again. It would be nice to work towards a consistent pace for them all.
Running everything at the same pace? Hmm, guilty as charged. Marathon training is the worst for that. Last year I got my 10k time down quite a bit though by doing longer tempo efforts, so warm up, then up to 5 x 1 mile efforts with 2-3 minutes recovery between, then cool down. It's the only way for me, getting properly red and sweaty
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