Could I break 33 mins. in the 10k based on this workout

I wish I had good news to report, but it wasn't my day today. Just never felt comfortable. I went out in about 3:07 (downhill) and then settled down to 3:16 and 3:22. Unfortunately I just kept getting slower as the race progressed. I hit 5k in 16:46 which was slower than my 16:30-16:40 goal. What made matters worse though was that I was struggling and had no one to run with. The next runner up ahead was a good 30-40 secs. ahead and there wasn't anyone behind me.

I kept thinking of dropping out, but I've never liked doing that even if I know I won't like my time. I actually stopped at 7k and walked a few paces before making myself continue. I really couldn't decide whether or not to finish. Anyways, I tried to get back on track the 6th kilometre, but only ran 3:22. I knew I was done there because I didn't feel I could pick up the pace much more. Things could progressively worse and I started to realize I probably wouldn't break 34, let alone 33. I should say my goal wasn't really to break 33 today, I've said all along it would be a long shot, but 34:18 wasn't what I had in mind. I feel pretty bad about the race actually, I had friends out and stuff to see me, and had to see happy/positive afterwards. But I wasn't happy.

So the last 5k was bad, really bad was 17:32 (tempo pace recently. I still think I can run 33:30 on a good day, but today I just sort of gave up. Thanks for the advice and feedback guys. I do have a half marathon next week so Ill be looking to redeem this performance. I may also look for another 10k to jump into in the next few weeks to redeem myself. Sorry :(

The girl a couple places behind you ran a 75 min half very recently, so that gives some indication of your current HM fitness. Good luck!

hey hotpan its alright we have down days. i cant come anywhere near you workout wise & ran 33:3__ last turkey trot. Go for it this thanksgiving if u can find a 10k. you got time to train for it. I think you r much better than that. you could at least run 33:20. dont go out hard the first 200m. not that you did just saying from my past mistakes. good luck in your half if its not hilly you should run 1:13:50-1:14:20. if you r strong and do a long run routinely.

[quote]Carnegie wrote:

I think you need to develop your speed and speed endurance first.

????.

iwantukathleticstocoachme wrote:

hey hotpan its alright we have down days. i cant come anywhere near you workout wise & ran 33:3__ last turkey trot. Go for it this thanksgiving if u can find a 10k. you got time to train for it. I think you r much better than that. you could at least run 33:20. dont go out hard the first 200m. not that you did just saying from my past mistakes. good luck in your half if its not hilly you should run 1:13:50-1:14:20. if you r strong and do a long run routinely.

Thanks. I think I have made the mistake of maybe training workouts to a time I wanted to run, instead of using past races to set the times for my workouts. yeah I think I can run 33:20 too, but I need to prove it in a race before I run my workouts at that level.

Next week will show me how bad this performance was. The course I am running (Hamilton) for those who know is very flat. The weather will be about 35ish at race time (near 0 in celsius). A little chilly but a pair of gloves/hat and maybe a short sleeve under the singlet should be fine. Im hoping to run 3:30-3:32/km which would be around 1:13:50-1:14:30. I want to run this one as evenly as possible and hopefully have some people to run with.

Hopefully better news this time!

Nerves got the better of you. You built this run up too much in your head, and you went out too fast. Yes it was a downhill first k, but you have to be careful of those, because with a downhill start, you can be lulled into a false sense of security, and you don't get a proper feel of pace judgement. If you had been able to control it and hold back just a few seconds in that first k you would have had a much better run.

It's depressing, but you have to learn from your mistakes. Don't repeat this mistake next week. Ease your way into the race, and make up for your 10k disapointment.

HotPanOliveOil wrote:

Im hoping to run 3:30-3:32/km which would be around 1:13:50-1:14:30. I want to run this one as evenly as possible and hopefully have some people to run with.

I'm actually impressed that you ran 34:18, as my prediction was slower than that based on your training.

Good luck at the 1/2.

My prediction for you is slower than 75 minutes. :)

you r full of shit.

cabana wrote:

Nerves got the better of you. You built this run up too much in your head, and you went out too fast. Yes it was a downhill first k, but you have to be careful of those, because with a downhill start, you can be lulled into a false sense of security, and you don't get a proper feel of pace judgement.

Your 100% right.....I did build this race up too much. I was having better workouts than ever before and became excited at having a huge breakthrough run. Should have relaxed that first kilometre and found my pace. I never hit a groove the entire race.

For the Half marathon I will know not to do this again, and will aim to run my first kilometre the same as all the others. If I can show the fitness is there (which I am confident it is), than Ill enter another 10k in a few weeks and try to do it right.

Yes, you will know what to do this weekend in the half marathon. You will be less anxious about your early split times and more focused on staying relaxed.

The problem with being anxious and having a downhill start makes your body tense up, and it just gets worse and worse, which is what happenened to you. Still, 34.18, in a bad run, you can be confident that the fitness is there, so have a good race.

go out the next 10k in 3:20 and then start gradually picking it up and maybe you will get a nice pr. go out at an even 5:40 for the first mile of the half marathon.

As it turns outs the HM I wanted to enter had filled up already. So I entered their 10k event, which turned out to be more of a 10k walk for most people. This was fine except that many of the people were not staying on the right side of the path and I ended up having a rather bad collision with someone not paying attention.

Anyways, the race was going well - my splits were 3:16, 3:21, 3:22 - so I went out almost right on target (3:20 pace). I felt relaxed and was just tucked behind the lead pack. Then at 5k the front runner in the pack broke loose and split everyone up. I tried to hang on but he started dropping 3:15's. I couldnt handle the change in pace and suffered for a bit. Rest of my splits were 3:22, 3:18, 3:22, 3:21, 3:27, 3:25, 3:17.......I had a bad patch from 7-9k as you can see by my splits. I had lost contact with the second guy and was having trouble keeping up the pace. I came back a but with my K. Course was not well organized and there was a lot of weaving the last few K, and twice I was held up by runners (including the collision).

I had 33:28 but the official time was 33:47. Quite a bit off but goes to show you that the Garmin might measure a little short. Still much better than last week. Im not jumping up and down but I feel better about this performance.

Not sure yet if Ill have a chance to jump in another 10k but I really would like to race again in 2-3 weeks as I feel as though Im getting fitter/sharper. Sub 33 not in the cards this season but still hoping to get to around 33:20.....that would be a nice end to this season (my first healthy one in 2 years!)

congrats on your 10k

J.R. wrote:

congrats on your 10k

Thanks, it feels good to run 33:xx and gets me pumped to run 32:xx next Spring. Key will be staying healthy!

Whatever you are doing is not bad, but should be only part of your training and not everything!

Keep the intervals you are doing let's say do them only once a week! Then do 15k runs regularly, plus fast 8ks at a race pace...maybe u can start your 8ks with 5ks if you find it hard!

If you do the above regularly, you will surprise yourself!

If one week is tough, just make a 10 days cycle where you can have all your runs and various speed works!

Good Luck!

Kenyano wrote:

Then do 15k runs regularly, plus fast 8ks at a race pace...maybe u can start your 8ks with 5ks if you find it hard!

8k runs at 10k pace? Or did you mean 8k runs at HM pace? The latter is fairly standard but 8k at 10k pace is .....well.....basically a race