FIRST 10K RACE DURING MARATHON TRAINING

Forum guidelines BT super discount
General Discussion Triathlon Talk » FIRST 10K RACE DURING MARATHON TRAINING Rss Feed  
Moderators: k9car363, alicefoeller Reply
2006-09-03 8:08 PM

Extreme Veteran
392
100100100252525
Northern California
Subject: FIRST 10K RACE DURING MARATHON TRAINING

Hi all, I am hoping to get some quick advice from the more experienced runners among us.  I am in week 4 of a 16 week marathon training program, and this week is a recovery week with lower mileage (supposed to do 3 runs--3mi, 3mi, and 10mi).  I signed up to run my first official 10K tomorrow morning.

Here's what I'm wondering: should I take the run easy since it is double the miles I'm supposed to run for the day, or should I just go for it and skip the other 3mi run if my legs tell me I need the rest?

I was playing with the idea of doing 2mi @ HR Z2, 2mi @ Z3, and finish the race with Z3/Z4.  I just don't want to sabotage my marathon training by going too hard.  On the other hand, I'm still trying to figure out what my marathon pace should be, and would like to have an official 10K time to plug into the McMillan calculator.  Currently I'm using a time from the last 10K of a 12.2mi LSD that I did.  That 10K pace was 10:42min/mi (@ HR Z2/Z3).  I feel pretty confident I can better that significantly in a stand alone 10K.

So...  Should I run the race as training run (easy), or should I run it as a race and see how I do?  If the advice is to go for it, then the follow up question is what is a good 10K race strategy?  Should it be run at Z3 the whole time, or redline the whole time (which I'm not sure I could maintain), should I negative split the thing, or something else altogether? 

Any words of wisdom are greatly appreciated.

Thanks

brad

 

 

2006-09-04 1:18 AM
in reply to: #530036

User image

Expert
831
50010010010025
Raleigh, NC
Subject: RE: FIRST 10K RACE DURING MARATHON TRAINING
Sounds like you're overanalyzing..just run the 10k and see how you feel after.
2006-09-04 5:09 AM
in reply to: #530036

User image

Expert
1068
10002525
, District of Columbia
Subject: RE: FIRST 10K RACE DURING MARATHON TRAINING
I have to agree. Just run the race, enjoy the day, and do what your body tells you. And I'm sure that the extra mileage will not throw off your training. It's only 6 miles. Your legs will work fine 2 days later for your 3 miler.

I know I didn't say anything about your concerns with redlining your Z3. I haven't had enough caffeine yet this morning to understand that stuff.

Edited by prof40 2006-09-04 5:13 AM
2006-09-04 10:30 AM
in reply to: #530154

Elite
3650
200010005001002525
Laurium, MI
Subject: RE: FIRST 10K RACE DURING MARATHON TRAINING

well I'm assuming you already did the race... So how'd it go?

If this was your rest week, and you have three runs scheduled, I suggest making this one your long run (the 10) giving yourself an extra day of rest and then finishing off with the two 3 milers, one on the day you were supposed to go long.

and if you haven't already run it (or for future reference) I would negative split it depending on how strong you are.  Bottom of zone 3 is the aerobic race pace....it's what I ran 90% of my marathon at.  If you have it dialed in right, it is the hardest pace you can sustain aerobicly for a long time. 

I am personally comfortable enough with the 10k distance that I would start in mid zone 3 for the first half and then treat the last half like a 5k, pushing into 4+, but that's me..  If you have run the 10k distance in the past for intervals or tempo's, you should have a good idea of what you can and cannot tolerate.  If you warm up, starting in low 3 and going from there would be my suggestion.



Edited by vortmax 2006-09-04 10:36 AM
2006-09-04 2:05 PM
in reply to: #530036

Extreme Veteran
392
100100100252525
Northern California
Subject: RE: FIRST 10K RACE DURING MARATHON TRAINING

Well, I finished the race.  It went very well.  The RR is posted.

 http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=54025&posts=1&start=1

2006-09-04 3:58 PM
in reply to: #530036

User image

Coach
9167
5000200020001002525
Stairway to Seven
Subject: RE: FIRST 10K RACE DURING MARATHON TRAINING
Hey, great Race report! It sounds like your friend _could_ have sabataged you by pushing you too hard, but with your HR monitor, you were on top of things and were able to keep up! Congratulations.


2006-09-04 4:48 PM
in reply to: #530414

Extreme Veteran
392
100100100252525
Northern California
Subject: RE: FIRST 10K RACE DURING MARATHON TRAINING

AdventureBear - 2006-09-04 1:58 PM Hey, great Race report! It sounds like your friend _could_ have sabataged you by pushing you too hard, but with your HR monitor, you were on top of things and were able to keep up! Congratulations.

Thanks.  Yeah, it could have been bad, but he would have slowed down if I would have told him to.  Luckily it worked out that I didn't have to tell him to, cuz I probably would have been too proud to open my mouth about it.

2006-09-04 7:36 PM
in reply to: #530036

User image

Extreme Veteran
410
100100100100
The Great Pacific Northwest
Subject: RE: FIRST 10K RACE DURING MARATHON TRAINING
I'm training for marathon number five and I always do races during my training season. I love the excitement of the race and even if I tell myself it's just a training run, I push. I ran a half marathon today and made a PR. Marathon is Oct. 1! One more "long" run and then I taper.
2006-09-04 9:15 PM
in reply to: #530516

Extreme Veteran
392
100100100252525
Northern California
Subject: RE: FIRST 10K RACE DURING MARATHON TRAINING

teechur - 2006-09-04 5:36 PM I'm training for marathon number five and I always do races during my training season. I love the excitement of the race and even if I tell myself it's just a training run, I push. I ran a half marathon today and made a PR. Marathon is Oct. 1! One more "long" run and then I taper.

That's awsome. Congrats on the PR.  I can't wait till I can do a 1/2 mary in 2h 4m.

New Thread
General Discussion Triathlon Talk » FIRST 10K RACE DURING MARATHON TRAINING Rss Feed