5 weeks to 40-minute 10k?
I'm hoping to run a 40-minute 10K on April 25 without screwing up my IMLP training. I recently ran an 8k at 6:28 miles (and a 19:43 5K), so I need to add 2k and subtract 2 seconds per mile. (6:26/mile results in an exactly 40'). The 10k has a net 200' elevation drop and only one turn.
What should I be doing for run training for the next 5 weeks? I'm just starting my 2 week transition, then four basic weeks before the IMLP plan starts up. I'll be on vacation next week, so I'll be focusing on running anyway as I won't have my bike with me.
I do have a lot of stuff already planned for the next few weeks.
April 3: 7 mile trail race
April 11: Cherry Blossom 10 Miler
April 17: Olympic-distance tri (Rumpass in Bumpass)
What kind of running workouts should I throw in there mid-week? 4x1 mile at race pace with 3-4' rest in between? Anything above race pace?
Comments
Yep, that's the race. I don't have much of a plan for the other races. I do the Cherry Blossom every year that I can, and will do my best in it. The 7-mile trail race came about because I'm visiting my brother's family in San Francisco, and my sister-in-law wanted to do it. And I'm doing the Olympic so I can get in an OWS and because I don't want IMLP to be my only race this year. I'll probably ease off a bit on the trail race and maybe the 10k in the Olympic to focus on the stand-alone 10k and the Cherry Blossom.
The Pike's Peek 10k is supposed to have self-seeded pace groups at the start. One for those running under 40 minutes, and one for 40-50 or so. I wonder if I want to be at the tail end of the sub-40 group or the front of the 40+ group? Probably the sub-40 group to avoid the bozos who can't self seed and will clog up the second group, but it I started at the front of that, I may be able to avoid traffic the entire way except for some stragglers from the fast group.
Keith, I recommend you don't add anything to the schedule, no extra-credit work. Just do the schedule and let race day sort itself out
I think the run workouts should be pretty good from an interval perspective...you can just do them at your goal 10k pace. I would run the trail run for fun, but the 10 miler should be done as 5 miles at 6:45 pace, then 5 at 6:25 or better pace. Ouch.
Well, I did it. I ran 39:18 on Sunday. I didn't do anything all that special in training. I ran 4x1 at race pace a couple times, and otherwise pretty much tried to follow the General Prep program while fitting in the various races I did. I PR'ed in the 10 miler a couple weeks ago, and did an Oly last weekend. (That was ugly, though. My run time was about 45 min. after a very slow bike.) The one special thing I did was buy racing flats for the first time.
The race went well despite everything working against me. I had massive stomach aches all of the night before and all day after the race, but it let up during the race. I did a hard 3 hour bike ride the day before, so there was absolutely no taper. I programmed by Garmin to pace me with Virtual Partner to exactly 40:00. It's been acting up recently, though, and I'm not sure whether I misprogrammed it or if it's totally broken, but after I hit the lap button at the one-mile mark, it said "Workout Complete!" So I did the rest of the race without it, which was great in retrospect. Although each mile marker had a clock, I didn't have any other feedback so I ran by feel. I know that if the Garmin had kept working I would have run exactly 39:59, so I'm glad that I was able to let it out and beat my goal by a full 42 seconds. Each 5k half was actually a 5k PR as well. The best thing is I blew past my dad's 39:39 he ran when he was my age.
That is awseome, Keith! Sub-40 is a milestone and to have two 5k PR's within it is amazing. Seems like there's more where that came from too considering you did not taper. Congratulations!
Great Job, nice to see you meeting and beating all your goals.
Congrats!!! Nothing like a great barrier smashing run (10k and 5ks to boot!). Now you just gotta put it in the Data Tool!!!
http://www.endurancenation.us/en_data
That right there is what it is all about. Espacially with regards to the EN workouts, just doing the prescribed work gets you the extra credit things like that. Awesome job Keith!!