Post your 10k PR progression

age 21: 32:19

age 22: 32:09

age 23: 31:35

age 26: 31:01

age 31: 32:14

increased mileage and threshold work after college. added in a lot of track work faster than 10k pace for 6-8 weeks before 31:01 pr and had a really good day. trying to get back to that point but it's certainly a struggle.

32.24 when i was 17. that was last year and i haven't done one since.

35:54 (19)

34:38 (20)

32:18 (21)

31:57 (22)

30:xx (very soon)

Mandingo wrote:

donm wrote:

You went from maybe top 10 at the local 10k to nearly cracking the olympic team! Incredible.

THat is true but at the time he was a sub 4 miler and very likely didn't take the 10km races very seriously. THose earlier 10km times would almost be training runs for a 3:41 1500 guy. Of course; like many others; I find myself wondering, Who is this guy?

I hadn't broken 4 minutes in mile, since I ran only few of them and not in my best year in 1500m. ALthough, I came very close. Truth is that until I decided to race longer distances, I had always sabotaged the races over 5k- just to piss off my coach, who had planned them at the end of hard training camps or upon returning from them. This made no sense to me, not realizing that he tried to put us through some callousing training and to test us in the high state of fatigue. Well, I was stupid then... He used to have lots of wierd methods- since he was an old-school, communist-system-raised, tough guy. But he made us tough and I am greatful to him for that. Those 2 years I spend at the D-I school in the US were a vacation for me and I made no progress. I had always thought that you have plenty of talent in the US, but your coaches/culture is too soft. Now I am rambling too much... I was just trying to say that I was literally shocked when I came to the US when I saw a discussion of college runners with their coach over some training session. I could have tried this once with my coach and that would be it. You either listen and do what you are told to do, or leave and never come back. He always said- you are a horse, I am the trainer. You are not supposed to talk. Think what you want, ask me after the session, but now it's time to stomp the racetrack. We never knew what we were going to do on the track- he told us after the warm up, 2 mile semi tempo "breather" and strides. Sometimes it was a relief (like few sets of 6x 300m at good "frequence"- i.e. not very fast), sometimes it was like sentence to death (like his favorite 1000m steep hill repeats behind the stadium). Ahh, good times. We admired him, respected him but also at the same time feared him and sometimes hated him. He never turned down any runner when came to our club to run with us. His coaching was for free, but we gave hime some % from winnings, to support his family and low payed day job. Even those most untalented runners developed to the local front runners under his guidance. But boy, could he scream at us when we were lollygagging the workouts... Sometimes he used to chase us in the last repeats and kick the last runners when they were not trying hard enough (he was a 1:51 and 3:44 runner himself, still able to rip 56s 400m- especially when pissed). After the sessions, he mellowed and was easy to talk to, but not discussing or challenging his methods.

Background: if i remember correctly I used to run below 2:20 for 800m and about 45mins for 10K in HS

then

1982 - 40:06 trails with shoes, Franklin Park, Boston

2005 - 40:41 barefoot Rome

2006 - 38:34 " "

2007 - 38:06 " "

(note the three races in Rome are different)

Will you also post yours if applicable?

18: 32:14 Summer after HS, cert. out and back road

19: 31:00

20: 31:00

21: 30:35

22: 29:03

23: 28:55

24: 28:30

25: 29:00

26: 30:15

27: Done

All times but the first are 10,000 track. I was plagued through my college career until my senior year with pf, stress facture, plus constantly overtrained. Complicated with an episode of heat stroke that took me nearly a year to fully recover from.

Met Bill McChesney at age 21 who provided inspiration/ encouragement. His recommendation of Bill Dellinger's Winning Running was a help. My senior year (age 22) I was sidelined all summer with a knee problem and didn't run for 2 months. Voila, pf also cleared up. Cross started slow, but ended the season feeling fresh and ready for track. Consistent and more controlled training led to the big breakthrough at 22, achieved the level I could have approached much earlier if I hadn't constantly hammered myself into oblivion. Also benefitted from a good college training group, who finally matured enough not to race ourselves every day. Great guys.

Overall volume was consistent, but the breakthrough key IMHO was incorporating slower easy runs and controlled harder running (long intervals and tempo runs), not always balls out. I learned how to finish a workout tired but just short of wasted.

Hey man, I know it's been 14 years since you wrote this but I was wondering if you could give me advice about running, I'm 16 and just starting and hope to reach your great level, I'd also love to know your name

Did you run for the UO?

My 10ks

18/19: 1500m runner

20: 29:10

21: 28:40

22: injured and quit after college

lol, I responded to a 14 yr old thread

yo bro, lmao same, what was your training bro, I'm starting running now

35:31 (15) - 34:09 (16) - 33:30 (17) - 32:20 (19) - 30:09 (20) - 29:46 (22)

The 10k has never been a focused event, mostly done to break training cycles or in off-season.

Bro, what's your main distance???

My progression was arithmetic: 1K, 2K, 3K, … , 9K, 10K.