jane davies 17


Latest posts by jane davies 17

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How to decide race pace to aim for?

Posted: 09/09/2014 at 23:24

Thanks. I'm considering 10k options for about a month's time, and also hope to run the Stockport 10 mile in Dec.

How to decide race pace to aim for?

Posted: 07/09/2014 at 13:33

78:16

Not quite a PB but only a minute slower than it, and 10 minutes faster than my last 10k race back in May. And I didn't walk any of it (except for a few steps to take a drink).

It was a hot day, and I ran out of legs in the last km, meaning that my pace dropped by about 1 min/km, rather than having the finishing kick I had planned. Maybe if I hadn't been recovering from a cold I would have managed a minute faster.

But I'm still very pleased, and considering my original question was whether I could hold a 8 min/km pace, it shows I can.

I'm sure I will beat my PB next time.

Thanks for the encourgement on this thread.

How to decide race pace to aim for?

Posted: 05/09/2014 at 11:55

Actually, reading back up this thread I notice that I've inflated my target times anyway.

Iniitally I was aiming for 80 mins, but not sure if I could sustain 8 min/km pace. I think the trial run and comments here have given me the confidence that I can.

Beating 77 mins was a medium term goal, so if I leave that until another race when I feel better I'm not losing anything.

So, unless I get considerably better in the next couple of days, aiming for a pace just under 8 min/km seems the way forwards.

Incidentally, I've started to read through the heart rate thread and (based on an estimated max heart rate) my paces for LSD and tempo runs seem spot on.

How to decide race pace to aim for?

Posted: 04/09/2014 at 20:35

Well, the cold got me and I felt weak and tired so didn't run for a week.

Today I ran 5 km with 3km at about 7:40 min/km. It felt tough - I was very out of breath and don't think I culd have managed 10k at that pace.

I'm still not recovered from the cold really.

I'll see if I recover in the next couple of days, and if not I guess I'll have to settle for a slower target pace.

How to decide race pace to aim for?

Posted: 27/08/2014 at 21:32

Thanks for the enthusiastic replies. Much appreciated.

Unfortunately I seem to be fighting a cold this week. I've rested a couple of days, but tonight's 4.3k felt tough.

I'll see how it goes, but at the moment I'm thinking the slightly more conservative approach might be the best one. Maybe I'll start at 7:40ish pace, and if that feels good at half way I will up it to 7:30, then as fast as possible in the home straight. I'd like to get 75 mins, but would be delighted with anything under 77.

 

How to decide race pace to aim for?

Posted: 26/08/2014 at 20:39

Hi again,

I have some further data from last week's runs, and I'd welcome any advice on what this means for pacing a 10k race.

Intervals - 7.5k @8:04 min/km average

Fast 1km intervals @7:08, 7:02, 7:12, 7:12 min/km, 1km recoveries approx 9:15 min/km
I didn't have my HR monitor with me but my pulse was 160 shortly after 4th interval

 

5km time trial in 36:38 min (better than expected )

Average pace was 7:19 min/km

1km laps were 7:32, 7:28, 7:29, 7:23, 6:44 min/km

HR about 158 for first 4km, peaked at 165 towards end of last km

I couldn't have run the last km any faster, but could possibly have gone faster early on.

 

Long slow run 14k @ 8:39 min/km pace

I sped up for the last 1km @7:41, which felt tough

HR 141 ave, fairly steady until last km when it reached 161

 

Thanks

Jane

How to decide race pace to aim for?

Posted: 15/08/2014 at 12:48

Thanks for taking the time to reply. I'll certainly have a search through this thread.

I'll root out my monitor, and make sure I wear it for the 5k next week.

How to decide race pace to aim for?

Posted: 14/08/2014 at 23:18

Thanks for your comments on here. I will try the 5k next week and see how it goes. 

I've not heard of HADD but I'll have a look at the thread and search the articles. Thanks for the suggestion. 

Large amount of tread wear on one foot

Posted: 14/08/2014 at 14:12

I've recently been to a podiatrist about a toe problem, and got orthotic insoles. He said one leg was about 1cm shorter than the other, but it might be functional or structural. I haven't been back yet to try and find out which.

 

I'm guessing functional discrepancies can be treated with exercise but structural ones will need more.

Starting again from scratch

Posted: 14/08/2014 at 13:49

Sounds good. Make sure you look at your hamstrings too. I focused too much on my quads, and after walking with a straight leg for so long, my hamstrings completely stopped firing. I worked from curls (lying then standing) to bridges to one-legged bridges.

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