[mrscoby78]

<p>I'm doing a 10k this Saturday.  I've only ever run a 10k twice before, and that was a few years ago.  I really don't know how to race a 10k. </p>
<p> </p>
<p>I've run a billion 5k's and I've only recently figured out how to run a half marathon (hi Adam!).  But the 10k is a mystery to me.</p>
<p> </p>
<p>What say you veterans?  In a 5k, I tend to go out hard, try to hold on through the middle, and pick it up in the end.  Half marathon, I have to really focus on conserving and holding back until at least mile 8, or I totally crap out. My goal is to break 46 minutes.</p>

 

[juliemboyle]

<p>This thread is timely..............I have my 2nd only 10K on April 10th............4 weeks before HM so I will be very interested in the replies here!</p>

 

[mrscoby78]

<p>You're no help. At. All.</p>
<p> </p>
<p><span><img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif" style="width:16px;height:16px;"></span></p>
<p> </p>
<p><span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;"></span></p>

 

[4boysmom]

<p>Left, right, repeat???</p>

 

[Alaska Mike]

<p>Since this is your first one, you really have no idea what you're capable of.  I would suggest that you start out at a pace you know you're capable of sustaining for the full 10k and hold that for the first 5k.  Then assess.  If you're feeling strong, pick the pace up further and push through the next 2.5k.  Assess again.  If you're capable, push the final 2.5k hard.  You might end up with something left in the tank, but its better than dying with a mile left.</p>
<p> </p>
<p>You're guaranteed a PR!</p>
<p> </p>
<p>Mike</p>

 

[zojmn151]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>juliemboyle</strong> <a href="/forum/thread/72971/10k-race-help#post_1988038"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>This thread is timely..............I have my 2nd only 10K on April 10th............4 weeks before HM so I will be very interested in the replies here!</p>
</div>
</div>
<p><br>
Julie - are you doing the Groton 10K?</p>
<p> </p>
<p> </p>
<p>mrscoby - can't offer too much...I am usually just hoping to survive and break 1 hour!  <span><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;"></span><br>
 </p>
<p> </p>

 

[mmoonptdeux]

<p>Obviously, it depends on the runner you are (I'm someone who likes starting easier and then finishing fast because it takes me a couple miles to get into a a good rhythm) and how your training has gone into the race, but something I can hold for 10K is roughly about 30-50 sec slower than my best 5K pace (for reference, I could probably right around 7 min/mi give or take a few seconds on a flat course 5K at optimum training)</p>

 

[pcsronbo]

10ks suck<br>
Prepare to hurt<br><br>
Then keep going<br><br>
Try midway between 5k and 13.1 pace and hold it. See how it goes.

 

[mrscoby78]

<p><br>
You sweet talker you. <br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>pcsronbo</strong> <a href="/forum/thread/72971/10k-race-help#post_1988197"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br>
10ks suck<br>
Prepare to hurt<br>
 </div>
</div>
<p> </p>

 

[mrscoby78]

<p>I tend to go out too hard.  It's a constant struggle for me to not do this.  For 20 years, I was a 5k and shorter girl.  Longer stuff is a work in progress.  I perform much better in the end when I can hold back and shoot for negative splits. It's the hold back part I suck at.</p>
<p> </p>
<p>I know I can run 8 min pace just fine.  I've done it in some 5 and 6 mile training runs.  I've done some 800's at 6:40 pace.  I think maybe I need to try to hold back at 8 min pace to start, and progress from there?</p>

 

[AdCo]

<p>Pick a pace you KNOW you can hold onto for the entire race - you have a fancy watch - hit that pace until mile 3.5 then just kick it up for the last 1/2 of the race.. at that point, just hold on. </p>

 

[pcsronbo]

<p><br><span id="user_yui_3_3_0_5_129993696201029"><img alt="icon_tongue.gif" id="user_yui_3_3_0_5_129993696201028" src="http://files.kickrunners.com/smilies/icon_tongue.gif" style="width:15px;height:15px;"></span><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>mrscoby78</strong> <a href="/forum/thread/72971/10k-race-help#post_1988206"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p><br>
You sweet talker you. <br>
 </p>
<p> </p>
</div>
</div>
<p><br><br>
but they do suck. They're too long to sprint and too short to do a proper endurance pace. Heck lately it takes me a good 2-3miles just to get warmed up - then I only have 3 more? Eh. so for me I'd probably work to negative split the entire deal. It'll hurt, it'll suck, but by the fact it takes so long to warmup I will be able to do it pretty easily. Those last 2 miles will hurrrrrrrt.</p>
<p> </p>

 

[juliemboyle]

<p><br><br>
Yes!!!  My first time, it is usually when I am on family vacation...............are you?  If so, we must meet up!</p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>zojmn151</strong> <a href="/forum/thread/72971/10k-race-help#post_1988113"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><br><br><p><br>
Julie - are you doing the Groton 10K?</p>
<p> </p>
<p> </p>
<p>mrscoby - can't offer too much...I am usually just hoping to survive and break 1 hour!  <span><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;"></span><br>
 </p>
<p> </p>
</div>
</div>
<br><br><p> </p>

 

[mrscoby78]

<p>Ok, so Saturday was just not going to be my day.</p>
<p> </p>
<p>TMI coming up in 3...2....1...</p>
<p> </p>
<p>My monthly visitor arrived on Friday, complete with massive cramps and a migraine.  I knew pretty early on that I didn't have it.  I felt like I was stuck in second gear.  So I said screw it, backed off and enjoyed a supported training run. </p>
<p> </p>
<p>I think the training and the fitness is there to PR.  Some of the variables weren't.  The good news is, I ran < 8:30 pace and wasn't winded or tired really at all.  I've got until May 1 to continue to build and get ready for the Flying Pig.</p>

 

[4boysmom]

<p>BUMMER!  Hopefully timing of Pig will be better.  BTDT.</p>

 

[zojmn151]

<p>Still NICE RUN!  Only in my dreams can I maintain a sub-8:30...Congrats!<br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>mrscoby78</strong> <a href="/forum/thread/72971/10k-race-help#post_1988641"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Ok, so Saturday was just not going to be my day.</p>
<p> </p>
<p>TMI coming up in 3...2....1...</p>
<p> </p>
<p>My monthly visitor arrived on Friday, complete with massive cramps and a migraine.  I knew pretty early on that I didn't have it.  I felt like I was stuck in second gear.  So I said screw it, backed off and enjoyed a supported training run. </p>
<p> </p>
<p>I think the training and the fitness is there to PR.  Some of the variables weren't.  The good news is, I ran < 8:30 pace and wasn't winded or tired really at all.  I've got until May 1 to continue to build and get ready for the Flying Pig.</p>
</div>
</div>
<br><br><p> </p>

 

[mrscoby78]

<p>Thanks guys <span><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif" style="width:16px;height:16px;"></span></p>

 

[pcsronbo]

At that pce you'd be plenty drunk before I finish<br>
Pttttttth