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Pacing during a 10K



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ELISAJANE57
Posts: 739
11/5/12 9:16 A

Haha, I like your strategy idea. I really am super competitive so I really could see myself pulling a stunt like that. I'm going to practice my pacing over the next couple weeks until my Turkey 10K.



BOB240
SparkPoints: (5,877)
Fitness Minutes: (1,285)
Posts: 350
11/5/12 9:00 A

Pace is important to good times. Usually each mile is marked off and you might use your watch to establish pace.

From an athletics point of view runners who run from the front are usually the exception over middle distance. If you're going to do that then you are looking to "break the moral" of everyone behind you. You have to be noticeably faster than everyone else.

Pace throughout a middle distance race usually increases as you go along. The final mile being your fastest. Let people overtake you for the first mile then up the pace marginally and start overtaking people form the second mile on. You will feel better as every time you overtake you sense a minor victory.

After three miles or so It's usual to end up behind someone who is just marginally faster than you. This will naturally keep your pace slightly higher. If you are particualy cruel you could do the athlete thing and wait until you are 50m from the finish line then burst in front of the guy. Technically he will not have time to respond...

Although you see this technique at all athletic events it actually sets a good pace plan for any race.. for anyone. and you don't need a watch..

Look at this video for an example of this at around the 3.07 mark

http://www.youtube.com/watch?v=d9Sf4FrsG
Js

In that video you will see Seb Coe pull the "from behind stunt". Interestingly the same guy was responsible foor getting the London Olympics from the French bid... from behind!

Enjoy..

Edited by: BOB240 at: 11/5/2012 (09:04)


ELISAJANE57
Posts: 739
11/5/12 7:16 A

That is a good idea, to keep training to run further. I do eventually want to sign myself up for a half-marathon. My longest run has been 8.5 miles, but I have had to back off because I have been dealing with a possible injury that I might need PT for. I have been doing reading online about pacing and I might do a practice run where I try to start slower for the first 3 miles and then just push it during the last half.



ZORBS13
SparkPoints: (96,425)
Fitness Minutes: (97,875)
Posts: 12,986
11/4/12 10:02 A

how long is your long run? If you can get your long run up to 9 or 10 miles, then you know you can run harder for 10K and you'll teach your body endurance and pacing.



ELISAJANE57
Posts: 739
11/4/12 9:56 A

I have been using the Nike running app on my Samsung but it only tells me my pace for every mile I hit. I do always follow a stopwatch on my HR monitor. I need to practice using them to my advantage in my training runs before the race.



N16351D
Posts: 2,349
11/4/12 9:42 A

Do you have a stopwatch with which to time your training and race run events? You need to know the times in order to pace yourself. You need to know what time to run each mile, and that will help you identify the starts which you say are too fast.



ELISAJANE57
Posts: 739
11/4/12 9:38 A

I feel like I'm going to die but I can usually remain at a steady pace. I have had races like that where I managed to find an an energy surge when I saw the finish line. I have had others where I see the finish line but I have almost nothing left and am just grateful to have made it. I'm truly amazed I even got a new PR last time since I had to run up some hills. I'm just jealous of those people who can hold themselves back and then they pass me when I have almost nothing left. I want to be one of those people but I have a hard time holding back.



ZORBS13
SparkPoints: (96,425)
Fitness Minutes: (97,875)
Posts: 12,986
11/4/12 9:25 A

Do you actually slow by mile 4 or do you just feel like you're going to die? Because if it's the former, you should start slower, if you just feel like you're going to die but your pace remains steady, you're doing it right.

10Ks are my least favourite race distance because the effort is about the same as a 5K for twice as long. It should really, really hurt by the end.



ELISAJANE57
Posts: 739
11/4/12 9:06 A

I had a goal to run at least one 10K. Obviously I'm hooked because I plan on running my 5th 10K this month. I have been reading online how to pace myself, but I am looking for advice from fellow sparkers as well. I have that problem where I get a major adrenaline surge when I start out and then want to die by mile 4. I have always finished and last time I even got a new PR 48:24. I just want my races to be more enjoyable. I just don't know how to pace myself when I start out. I'm so paranoid that if I start out too slow that people will just be in my way. I love starting out fast because then I can run with very few people at the head of the pack. I usually run at a 7:30-7:50 minute mile pace.



 
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