1st 10km run in 3 weeks time ....
Discussion
i ran my first last month (2nd coming up in November), make sure you run 10k before hand and that its an accurate 10k, sounds a bit daft but i ran what i thought were 10k practice runs using google.gped to work out distance. The route for the 'real' 10k was quite a bit further than my previous efforts!
Great feeling to finish it though..
Do you have a target time?
Great feeling to finish it though..
Do you have a target time?
Whenever I have specifically trained for a 10k, my long run has been 15k+ - but this will be 30-45secs/km slower than my race pace.
You sound like you are doing lots of running at race pace, so you should know what that feels like - how burst do you feel at the end of 6*5 minute kms? Are you running just to finish, or is 55mins a definite goal?
Would probably try to do two slightly longer runs - maybe 1 at 9k and another at 11k - both at 5.30/km pace - you should find them pretty easy, but the point is you already know you have the speed under your belt, knowing you have the distance too makes race day a lot smoother.
You sound like you are doing lots of running at race pace, so you should know what that feels like - how burst do you feel at the end of 6*5 minute kms? Are you running just to finish, or is 55mins a definite goal?
Would probably try to do two slightly longer runs - maybe 1 at 9k and another at 11k - both at 5.30/km pace - you should find them pretty easy, but the point is you already know you have the speed under your belt, knowing you have the distance too makes race day a lot smoother.
Parsnip said:
Whenever I have specifically trained for a 10k, my long run has been 15k+ - but this will be 30-45secs/km slower than my race pace.
You sound like you are doing lots of running at race pace, so you should know what that feels like - how burst do you feel at the end of 6*5 minute kms? Are you running just to finish, or is 55mins a definite goal?
Would probably try to do two slightly longer runs - maybe 1 at 9k and another at 11k - both at 5.30/km pace - you should find them pretty easy, but the point is you already know you have the speed under your belt, knowing you have the distance too makes race day a lot smoother.
well, I did 6km in 29:30 this morning after a 3 week break from running. Felt quite tired but there's a 4km quite hilly route that I know that I might alternated with my 6km for the next week, then try a 12km run (2x6km flat route) or 10km run (1x6km flat plus the 4km hilly). Hopefully that should prepare me enough for the 10km in 4 weeks which I believe to be quite flat. You sound like you are doing lots of running at race pace, so you should know what that feels like - how burst do you feel at the end of 6*5 minute kms? Are you running just to finish, or is 55mins a definite goal?
Would probably try to do two slightly longer runs - maybe 1 at 9k and another at 11k - both at 5.30/km pace - you should find them pretty easy, but the point is you already know you have the speed under your belt, knowing you have the distance too makes race day a lot smoother.
Well, 55mins would be my goal I suppose so we'll have to wait and see.
If you can run 6km in 29.30 and feel "quite tired" then 55 mins on a similar course is more than achievable - would probably say sub 50 should be your target, but depends on pacing and how you feel on the day, and it being your first, targets can often go out the window.
Pacing for a 10k is actually something I struggle with - it is long enough that you can't go at 100% the whole way, but short enough that you don't really have the luxury of conservative pacing. You can read what you like about negative splitting, but actually trying to do it is pretty hard - just be aware that you will feel great at 2k and pretty crap by 7k - getting caught up in the atmosphere and running the first 2k a minute faster than your goal pace is very easy to do, but not a great idea for your race - the last 10k I ran, I went through 5k in about 18.30 (which was a PB at the time and far too fast) and the second 5k in 21 mins - not really how you want to do it - doing it the other way round is quicker, and hurts a lot less.
Definitely let us know how you get on
Pacing for a 10k is actually something I struggle with - it is long enough that you can't go at 100% the whole way, but short enough that you don't really have the luxury of conservative pacing. You can read what you like about negative splitting, but actually trying to do it is pretty hard - just be aware that you will feel great at 2k and pretty crap by 7k - getting caught up in the atmosphere and running the first 2k a minute faster than your goal pace is very easy to do, but not a great idea for your race - the last 10k I ran, I went through 5k in about 18.30 (which was a PB at the time and far too fast) and the second 5k in 21 mins - not really how you want to do it - doing it the other way round is quicker, and hurts a lot less.
Definitely let us know how you get on
so, I'm using a pair of old Reeboks that I've had for a few years. I fancy upgrading to a pair of shoes that are matched to by running style. I'll go to a proper running shop to do this. However, will it be ok to get these just a few days before my 10km? Do they need 'running/bedding' in or will they be ok straight from the box (or at least wearing them at home for a day)? Shall I just take my old pair and use those? I've currently got no joint/muscle pain with the old ones but they do seem to have rather hard soles without much cushioning. All my running so far has been on pavement/hard surfaces.
Also did my 6km in 28:56, so still improving slowly
Also did my 6km in 28:56, so still improving slowly
Edited by Silver993tt on Wednesday 3rd November 08:50
Silver993tt said:
so, I'm using a pair of old Reeboks that I've had for a few years. I fancy upgrading to a pair of shoes that are matched to by running style. I'll go to a proper running shop to do this. However, will it be ok to get these just a few days before my 10km? Do they need 'running/bedding' in or will they be ok straight from the box (or at least wearing them at home for a day)? Shall I just take my old pair and use those? I've currently got no joint/muscle pain with the old ones but they do seem to have rather hard soles without much cushioning. All my running so far has been on pavement/hard surfaces.
Also did my 6km in 28:56, so still improving slowly
A lot of people say don't do anything new for a race (like diet, pace etc.) and that includes wearing new gear.Also did my 6km in 28:56, so still improving slowly
Edited by Silver993tt on Wednesday 3rd November 08:50
A few days before may not be enough time. If it was me I would get them a week before hand and do a couple of runs to make sure you feel comfortable in them. You don't want to have any niggles with your new shoes during a race.
By your times I would say you'll be fine for a 10k race. I did one a month or so back, I was mainly running 5km in 21 - 23 mins and just did a couple of 10k runs leading up to the race so I could gauge my pace. I came in at 48:08 on a course that wasn't flat and started and finished on a very muddy field where you could loose your shoes! So I think you'll be fine.
As mentioned above, try and pace yourself and don't get caught up in the atmosphere too much at the start. Also I started further back than I should have but that meant I was overtaking people all the way through the race which is a great confidence boost at around 7km +
ewenm said:
I'd go for at least one run in the new shoes before you race in them. That way you know if they have any issues for you so you can choose whether to race in the old ones or the new ones.
Thanks for the replies. Well, I plan to get the new ones on a Wednesday and the run is on a Sunday. I planned to take the Wed-Sat off from running. Would a very short run be ok to test them out, say 2-3km? I wantto make sure I have enough rest days before the 10km - I know it's not far for some people but it's my first one
Edited by Silver993tt on Wednesday 3rd November 13:33
Depends on who you are.
Personally, I would have no problem doing it - I have used the same shoes for years, I know they work for me and I know they don't really need breaking in.
If you could get a few runs in the new shoes, then you shouldn't have a problem. If not, then I would stay stick with what you have got - even if they are the same from a support point of view, a heel/arch blister could suck the fun out of your day.
Personally, I would have no problem doing it - I have used the same shoes for years, I know they work for me and I know they don't really need breaking in.
If you could get a few runs in the new shoes, then you shouldn't have a problem. If not, then I would stay stick with what you have got - even if they are the same from a support point of view, a heel/arch blister could suck the fun out of your day.
My post above.
Negative splitting (speeding up towards the end) is almost always faster than positive splitting - wither or not you actually achieve it is a different matter. Split the race into thirds, first third at a little slower than your goal, middle third at goal pace, last third a little faster than your goal pace. In reality what happens is the first 4-6k will be at much faster than your goal pace and you will get gradually slower towards the end.
Hit the line properly warm and ready to start working and stick to your goal pace (or even a little slower) for at least the first 2km - IMO this is the hardest bit to pace - the crowd, the gun going off and you feeling great means you want to go out like a rocket - losing 10 seconds here and having something left for the second half is better than gaining 30 and then dying 4k from the finish.
Make use of the distance markers if you don't have a Garmin or the like and work really hard at keeping a lid on your pace - doing it by feel is all well and good, but on race day, the first few km will feel far too easy. Once you get to 7/8k then you should start emptying the tanks, ideally collapsing as you cross the line
Negative splitting (speeding up towards the end) is almost always faster than positive splitting - wither or not you actually achieve it is a different matter. Split the race into thirds, first third at a little slower than your goal, middle third at goal pace, last third a little faster than your goal pace. In reality what happens is the first 4-6k will be at much faster than your goal pace and you will get gradually slower towards the end.
Hit the line properly warm and ready to start working and stick to your goal pace (or even a little slower) for at least the first 2km - IMO this is the hardest bit to pace - the crowd, the gun going off and you feeling great means you want to go out like a rocket - losing 10 seconds here and having something left for the second half is better than gaining 30 and then dying 4k from the finish.
Make use of the distance markers if you don't have a Garmin or the like and work really hard at keeping a lid on your pace - doing it by feel is all well and good, but on race day, the first few km will feel far too easy. Once you get to 7/8k then you should start emptying the tanks, ideally collapsing as you cross the line
Silver993tt said:
ewenm said:
I'd go for at least one run in the new shoes before you race in them. That way you know if they have any issues for you so you can choose whether to race in the old ones or the new ones.
Thanks for the replies. Well, I plan to get the new ones on a Wednesday and the run is on a Sunday. I planned to take the Wed-Sat off from running. Would a very short run be ok to test them out, say 2-3km? I wantto make sure I have enough rest days before the 10km - I know it's not far for some people but it's my first one
Edited by Silver993tt on Wednesday 3rd November 13:33
Good luck with it. You'll burn off nearly a 1000 calories on the day! Don't forget to stretch afterwards, especially your hamstrings.
alfa pint said:
Silver993tt said:
ewenm said:
I'd go for at least one run in the new shoes before you race in them. That way you know if they have any issues for you so you can choose whether to race in the old ones or the new ones.
Thanks for the replies. Well, I plan to get the new ones on a Wednesday and the run is on a Sunday. I planned to take the Wed-Sat off from running. Would a very short run be ok to test them out, say 2-3km? I wantto make sure I have enough rest days before the 10km - I know it's not far for some people but it's my first one
Edited by Silver993tt on Wednesday 3rd November 13:33
Good luck with it. You'll burn off nearly a 1000 calories on the day! Don't forget to stretch afterwards, especially your hamstrings.
I've got a coupel of cheap pairs that I leave in two different locations, non of which has ever given me any issues/pain, just I want to make sure I'm getting the right cushioning etc because it might simply make my running easier.
By all means take your old trainers in, but anyone good sports shoes shop will either have a mat which you run over barefoot that will leave an imprint of your sole which can be seen on a computer, or someone with a physio background and suitably trained can tell just by looking at the way you stand in barefeet.
This will let you know if your feet are flat, ok, mild overpronation or severe overpronation and then fit a shoe appropriately.
The advantage of a properly fitting shoe is not just the cushioning (although that's part of it, and I buy a new pair every 6 months or so) but where the cushioning sits and where the shoe flexs. Most people are mild overpronators, including me. If I wear the wrong shoe, I get tendonitis in my achilles which doesn't show up while running necessarily, although it can, but either afterwards or the following day. Decent shoes allow me to run in comfort, which is therefore quicker and allows me to run more miles per week.
The good news is though, if your feet, ankles and legs aren't suffering from running, then your shoes are obviously working for you with the mileage you're doing.
This will let you know if your feet are flat, ok, mild overpronation or severe overpronation and then fit a shoe appropriately.
The advantage of a properly fitting shoe is not just the cushioning (although that's part of it, and I buy a new pair every 6 months or so) but where the cushioning sits and where the shoe flexs. Most people are mild overpronators, including me. If I wear the wrong shoe, I get tendonitis in my achilles which doesn't show up while running necessarily, although it can, but either afterwards or the following day. Decent shoes allow me to run in comfort, which is therefore quicker and allows me to run more miles per week.
The good news is though, if your feet, ankles and legs aren't suffering from running, then your shoes are obviously working for you with the mileage you're doing.
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