Monday, May 21, 2012

how do I pace my 10k?

I keep falling off the blogging bandwagon.

Well, I'm just tired and don't have a lot of time is the truth.

Let's talk about my upcoming race.  Warning: rambling may occur.

I'm running a 10k on Saturday. It's my first 10k race.  It's completely on my home turf. I don't know if this is a good or a bad thing.

There is a [manmade] lake a few miles from my house. It's where I ran my first mile without stopping in 2005 that got me hooked on running. I have run probably hundreds of miles there. The path is out and back, it doesn't go all the way around. There are some short hills and slopes but I know it like the back of my hand.

I don't ever recall seeing 10k race there before.  Lots of walks and fundraising events but not an actual race with chip timing. The path isn't very wide, so I'm curious to see how this race goes.

Anyhow, I'm struggling a bit with how to pace myself for a 10k and what my goal should be.

I was planning on racing my own 10k last month, but then this one came up so I decided to wait. I had been following the Train Like A Mother 10k Own It plan leading up to the end of April. Then I took a few weeks off (I was still running, just not training) and resumed the last two weeks last week. I don't know if that was a smart plan or not. It's just what I did!

I've been wanting to do a Magic Mile to figure out my current race paces. I base most of my training paces of my 2010 half marathon PR, now 18 months old. I don't really want to use my marathon time because my stomach messed me up so badly. If I remember correctly my half split during the marathon was around 2:15 or 2:20 so maybe using the 2:09 time isn't too far off.

Should I do a Magic Mile tomorrow?  I just don't want to burn my legs out with a race on Saturday.

I feel like I could run around a 9:30 pace for the race. This would put me at 58-59min for the race. I really want to do sub-60min.

Saturday I ran 5 miles at the lake. It was an easy run on the schedule but I decided to do a couple race pace mile at the end. Miles 1-3 were in the 10:15-10:30 range. I kept having to slow down those first miles. Mile 4 was 9:29 I think and Mile 5 was 9:08. I was really pushing it at the end. My goal was sub 9:30 and I was a little surprised to see that low of a pace.

It seems that I could start at a 9:30 pace and then see what  I can do the last mile or two. I love plans though, so I want a plan! How slow do I start so as to not burn out too fast?

Any thoughts or suggestions would be much appreciated!!!