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Discussion Starter · #1 ·
February 9, 2008<br>
SLC Track Club Winter Series 10K<br><br><b>Short version:</b> fast, flat, out-and-back course, perfect weather, poor training. Final time 46:13, a PR by 54 seconds.<br><br><b>How to run your best 10K</b>
<ol style="list-style-type:decimal;"><li>Six weeks before the race, suffer a mild Achilles tendon strain requiring several days of no running.</li>
<li>Four weeks before the race, get peroneal tendinitis and take more time off.</li>
<li>Two weeks before the race, realize that your ankle problems are not going away. Take more time off. Have your orthotics adjusted and reduce your mileage while you get accustomed to the changes.</li>
<li>Come in last in the VRAA (I love Team P!).</li>
<li>Two days before the race, slip on the ice and wrench your hip and knee. Make sure you are sore enough that you have to miss at least one run and are still sore on race morning.</li>
<li>The night before the race, get a new puppy so you don't sleep well. (His name is Reggie, pictures <a href="http://www.kickrunners.com/forum//showthread.php?p=586400" target="_blank">here</a>.)</li>
<li>On race morning, have a breakfast of oatmeal with brown sugar, raisins, and cinnamon. Relax and visualize your race (see <a href="http://www.humankinetics.com/products/showproduct.cfm?isbn=9780880118323" target="_blank">Running Within</a> -- thanks mcsolar!).</li>
<li>Choose a familiar flat course and arrange for perfect weather (~35 F, a slight breeze).</li>
<li>Have a plan. My plan was to run 7:30 for the first 5 miles, then push hard to the finish.</li>
<li>Start near the front, away from the walkers, strollers, and dogs.</li>
</ol>
That was my preparation for this race. My goal pace was kind of a shot in the dark, but if I could do it I would set a new PR. Here's what happened:<br><br>
Mile 1- 7:29 @ 170 bpm<br>
Mile 2- 7:30 @ 176 bpm<br>
Mile 3- 7:30 @ 179 bpm<br><br>
I was surprised how easy the first two miles felt. After the pack spread out, I found myself next to a guy running the same pace, and we stuck together until the halfway mark. I almost never find a good pacer, so this was nice, especially during the third mile, which started to feel like work. At the turnaround, he picked up the pace to 7:20 or so, I and let him go. I didn't want to push just yet.<br><br>
Mile 4- 7:27 @ 179 bpm<br>
Mile 5- 7:28 @ 179 bpm<br><br>
Miles 4 and 5 were harder, but I was surprised at how well I was handling the pace. I knew that I had something extra for the final 1.22... the only question was how much. I started picking off runners. Few things are more fun than surging past someone and hearing their labored breathing fade away behind you.<br><br>
Mile 6- 7:17 @ 181 bpm<br>
Last 0.22- 1:32 (6:58 pace) @ 182 bpm<br>
Final time- 46:13<br><br>
I was very pleased with my finish, but afterward I wondered if I should have tried to stick with the guy who picked it up at the halfway mark. I felt strong the entire race.<br><br>
I couldn't stick around for the awards, and official results are not up yet. Last year my age group was pretty competitive.<br><br>
Fashion report: loud yellow Mizuno Wave Elixir 2s, red & gray Pearl Izumi shorts, gray long-sleeve tech top, 180s ear warmers, and a smile.
 

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Very Impressive, Millbot.<br><br>
Congrats on the PR.<br>
Those splits are beautiful. (I'd frame them)<br>
I don't know how you get your HR to 170 for the first mile and still have juice @ mile 6. <img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"><br>
I'd like to hear others explain how to time the fuel burn out for a race too.<br><br>
You did fantabulous.<br><br>
Now I want<br>
a puppy.<br>
jjj
 

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Wohooo Mill! Good going on the race, the lead up not so much <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
You did not mention the puppy in chat Friday, pictures!!!
 

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Congrats Millbot. A nice 6 week taper eh? I'm having shoe envy now so gotta go look at my Saucony type A's for a bit.
 

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Nice PR Millbot. Where in Utah do you live? I live in Holladay. Where do they run the 10k. I have been looking for some 10k's to run this year as I have never done one. Currently I am training for the Salt Lake 5k. Congratulations on a fine race and I hope you enjoy the good weather we had yesterday.
 

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Discussion Starter · #6 ·
Hey Kevin, this is part of the SLC Track Club Winter Series, which includes 5K, 10K and 15K races. All the races start at Saltair, and go out and back along the I-80 frontage road. As you can imagine, the course is kind of dull, but it is flat and straight.<br><br><a href="http://saltlakerunningco.com/events.cfm" target="_blank">Here</a> is the best local race calendar I have found.<br><br>
I am in Genola, a small town in southern Utah County. The weather was perfect yesterday!<br><br>
Congratulations on the VRAA win!
 

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So, poor training and a PR? Hmm, not sure what that says about the training for previous events.<br><br>
Well done mcsully.
 

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Well done, Mr. Millbot. You're a pacing machine. And the puppy is very cute, too.<br><br>
It's especially impressive to see how you kept cranking it up when you had the finish in your sights. Enjoy that PR!
 

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Okay, this is too good for words. I can't find any. Says a lot, doesn't it?<br><br>
Maybe you swapped some of that running time for strength w/o's and it helped? There are times when you just gotta say: Why ask why?<br><br>
A bot <i>should</i> be a pacing machine. Those splits sure are purty. I like seeing you run fast. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br><span style="font-size:xx-small;">So I lied about finding words.</span>
 

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Good job millbot, on smashing your PR like that. Your BIL better watch out now. That's funny about the injuries, I've also had very good races a few days after rolling an ankle or straining a hammie.
 

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Nice race, Millbot. I hope this foreshadows an end to your injuries and lots of steady miles in your near future.<br><br>
Very cute puppy, too.<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Holy Mackeral! Congratulations, Millbot! I was wondering if you would race after your fall on the ice and other recent problems. You were definitely due for something good to happen and I am very happy for you. Adorable puppy too <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Great racing millbot! Congratulations on your PR. Reggie is adorable. I hope he doesn't chew furniture.<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Great race MB!!! Those extra rest days sometimes help. And maybe your wrenching your hip gave you a free alignment ?? That was a very well run race!! Now, time to go look at the puppy pictures . . .
 

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Wow! You are a running botmachine! Not sure I want to try out your plan to a PR, but it seems to have worked well for you this time!<br><br>
Congratulations on such a strong comeback! I'm sure it felt great, not only physically, to be able to race again, but mentally too - to be off that long and be strong on your initial comeback.
 

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Wonderful pacing job and great race. But oh boy that puppy is a keeper! Interesting pre-race prep... almost sounds like something I'd try but wouldn't have anywhere near the amazing PR results. Congrats!
 

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Great strategy and racing! I need a really fast 10k time so I'll take your old PR, since you don't need it any more.<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Well done botboy! Congrats on the new PR. Woohoo!!!
 
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