Peter's 10 mile Buffalo Stampede race plan
Peter's 10 mile Buffalo Stampede race plan
Plan:
I am finishing up the Get Faster plan and I am going to test with a 10 mile road race. Historically I am much better racing short distances (think 5K) than long distances. I really want to address this, especially with a Marathon coming up in December. I actually do not have much experience racing longer distances. I have only done two half marathons, the first was over a year ago when I was still getting in shape and was done in 1:47. In February this year I raced a better one at 1:29, but have since become faster. I have done 1:27:XX a couple times now as part of training runs that include warmup.
My 'A' goal is to get a vdot bump which would be awesome. Otherwise, I would at least want to validate my last known 5k vdot. At a minimum I want to break my 10 mile PR, which I better do because that PR was set as the last 10 miles of a 19 mile run.
'A' Goal: 1:01:14 which would be vdot bump to 57 (6:07 pace)
'B' Goal: 1:03:00 which would be between Z3 and Z4, about right for my current vdot (6:18 pace)
'C' Goal: 1:05:00 Set a 10 mile PR (6:30 pace)
My plan is to run the first mile at 6:17, mile two at 6:12 and then accelerate to 6:07 for the next 6 miles and finally best effort for the last 2. To hit my 'A' goal I would need to average just under 6 for the last 2 miles.
I have been ignoring heart rate for a long time, but for fun wore the monitor on a recent long run. The run was 3x1 mile + 2x1/2 mile @ Z4 and then the remainder of the 90 minute run accelerating from Z2 to a bit slower than Z3. I averaged 165 bmp over the course of the run and hit 180 twice, on the final interval and then again at the very end up the run. For the whole run it was 90 minutes at a 6:42 average, but 4 of those miles were under 6:10 and the last 5 miles accelerated from 6:40 to 6:20ish.
http://connect.garmin.com/modern/activity/573313572
Any thoughts?
Plan:
I am finishing up the Get Faster plan and I am going to test with a 10 mile road race. Historically I am much better racing short distances (think 5K) than long distances. I really want to address this, especially with a Marathon coming up in December. I actually do not have much experience racing longer distances. I have only done two half marathons, the first was over a year ago when I was still getting in shape and was done in 1:47. In February this year I raced a better one at 1:29, but have since become faster. I have done 1:27:XX a couple times now as part of training runs that include warmup.
My 'A' goal is to get a vdot bump which would be awesome. Otherwise, I would at least want to validate my last known 5k vdot. At a minimum I want to break my 10 mile PR, which I better do because that PR was set as the last 10 miles of a 19 mile run.
'A' Goal: 1:01:14 which would be vdot bump to 57 (6:07 pace)
'B' Goal: 1:03:00 which would be between Z3 and Z4, about right for my current vdot (6:18 pace)
'C' Goal: 1:05:00 Set a 10 mile PR (6:30 pace)
My plan is to run the first mile at 6:17, mile two at 6:12 and then accelerate to 6:07 for the next 6 miles and finally best effort for the last 2. To hit my 'A' goal I would need to average just under 6 for the last 2 miles.
I have been ignoring heart rate for a long time, but for fun wore the monitor on a recent long run. The run was 3x1 mile + 2x1/2 mile @ Z4 and then the remainder of the 90 minute run accelerating from Z2 to a bit slower than Z3. I averaged 165 bmp over the course of the run and hit 180 twice, on the final interval and then again at the very end up the run. For the whole run it was 90 minutes at a 6:42 average, but 4 of those miles were under 6:10 and the last 5 miles accelerated from 6:40 to 6:20ish.
http://connect.garmin.com/modern/activity/573313572
My max heart rate is 196. Based upon my everything I have read I should average about 92% of MHR for a 10 mile race, which would be 180bmp. I looked up that first half marathon from a long time ago and I averaged 178 for 107 minutes! Ouch! With this effort being only an hour should I be able to push an even higher heart rate?? I haven't run with that high of a sustained heart rate in a long time. (If I remember right that half marathon hurt really really bad).
I think I want to race with heart rate this go around, but to try to use it more like a whip than a restraint. I feel like I haven't experienced enough pain in my recent races and I am not hitting my potential.Any thoughts?
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Comments
Hi Peter,
Is this the Buffalo Stampede in Sacramento? If so I am doing it as well, although at a much slower pace than you!
Sorry, I have no advice to give, but looking forward to seeing you there if in fact it is the same race.
Jen