10 mile race help

Masters Running

8 years ago 07/22/2015 7:13pm EDT

Alright all you speedy runners. 50 yo male needing pacing help for a race. I haven't raced in almost 2 years. Have a 10 miler in a few weeks. Been running about 50 or so miles a week for about 6 weeks. Ran a 10 miler today in the middle of training week obviously. Went steady 7:20 miles in stifling heat middle of the day. Felt hard at the end but not too bad first 8 or so. Question is what is a safe race pace for a morning race that will likely be 10 degrees cooler and I will be better rested taking it easy few days leading up. I don't mind if I suffer a bit. Don't wanna leave too much out there.

8 years ago 07/22/2015 9:33pm EDT

re: Bloody Knuckles

Go out at 7 flat pace for first three miles and then see what you can do. You have a decent fitness base so you won't bonk even if you push hard from 3-7 and have to grind out the last several miles.

Probably the best indicator would be to run a 5k race all out the weekend before the 10 miler. Then use a site like mcmillans to see what the equivalent 10 mile performance would be. 5k to 10 miles is a bit of a jump but it will give you a rough idea of your fitness. The 5k shouldn't hurt your 10 mile race and may sharpen you up a bit. You could also do this on the track by yourself if there is not a decent race nearby.

https://www.mcmillanrunning.com

According to McMillan's a 20:10 5k is an equivalent performance to a 70 min 10 miler, an 18:44 5k is equivalent to a 65 min 10 mile, and an 17:17 5k is equivalent to a 60 minute 10 mile.

8 years ago 07/22/2015 9:56pm EDT

re: Bloody Knuckles

Go for 1:08:39 - 6:51 pace

If you got it, it would be a good confidence booster for breaking the 1:30 half, which is that pace

8 years ago 07/22/2015 10:47pm EDT

re: 1:07:30

Great help and from Mismo also. I like the idea of a 5k as predictor. Gonna see if I can find one. I will post back with results to see how smart we all are.

8 years ago 08/02/2015 3:43pm EDT

re: Bloody Knuckles

Well I couldn't find a 5k but things worked out. Ran the race yesterday and finished up 1:06:43. Felt pretty good at start and went out a bit fast with first 3 miles right at 6:30. Realized the mistake and backed off by 5 to 8 seconds per mile the rest of the way and did my best to push the last mile. I definitely didn't have much left last couple miles. I think going out at 6:40 would have been the way to go? After 5 miles I probably could have picked it up and shaved a few seconds but who knows. I've always had a hard time controlling myself at beginning of races. It has been very difficult to judge fitness with difficult conditions (heat) day after day. The idea to run a 5k was great and wish I could have. Im sure I could have run smarter with that. Appreciate the advice and info.

8 years ago 08/02/2015 4:31pm EDT

re: Bloody Knuckles

Congrats!

And thanks for coming back.

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10 mile race help

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