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PLMITCH's Photo PLMITCH Posts: 13,534
11/22/14 3:19 P

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Thanks for your feedback Catherine! I really took it to heart and it paid dividends!

Patrick
Team Leader, 50+ Males

http://www.fitbit.com/user/2C
KRJ7


SW = 287 (01/08/07)
1st Goal Weight = 210
(achieved 03/13/2012)
2nd Goal Weight = 199
(achieved 05/03/2012)
3rd Goal Weight = 187 [100 pounds lost since starting on SP]
(achieved 08/18/2012)
Final Goal Weight = 179
(achieved 02/21/2013)


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (457,647)
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Posts: 12,233
11/22/14 3:05 P

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Congratulations, Mitch! A nice, steady even pace.
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Edited by: LIVE2RUN4LIFE at: 11/22/2014 (15:05)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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PLMITCH's Photo PLMITCH Posts: 13,534
11/22/14 2:35 P

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So here was my actuals for today's race, which by the way was a PR for me -- 58:15!

Mile 1 9:14
Mile 2 9:31 18:45
Mile 3 9:24 28:10
Mile 4 9:30 37:40
Mile 5 9:25 47:06
Mile 6 9:14 56:20
M 6.2 1:56 58:15

Perfect race for me! Comfortable pace, took advantage of the hills by running on the downhill side of all hills even if it was time for a walk break, had plenty in the tank for the final stretch.

I have a 5K to run on 12/31 -- would be a great way to finish the year with a PR in that race! The training begins on Tuesday!

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Patrick
Team Leader, 50+ Males

http://www.fitbit.com/user/2C
KRJ7


SW = 287 (01/08/07)
1st Goal Weight = 210
(achieved 03/13/2012)
2nd Goal Weight = 199
(achieved 05/03/2012)
3rd Goal Weight = 187 [100 pounds lost since starting on SP]
(achieved 08/18/2012)
Final Goal Weight = 179
(achieved 02/21/2013)


282 Maintenance Weeks
0
75
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300
PLMITCH's Photo PLMITCH Posts: 13,534
11/20/14 3:54 P

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Thanks Catherine for the feedback. Yes, I am using Garmin, and yes you are right -- in just about every race the actual course is a bit longer than what Garmin says it is.

Patrick
Team Leader, 50+ Males

http://www.fitbit.com/user/2C
KRJ7


SW = 287 (01/08/07)
1st Goal Weight = 210
(achieved 03/13/2012)
2nd Goal Weight = 199
(achieved 05/03/2012)
3rd Goal Weight = 187 [100 pounds lost since starting on SP]
(achieved 08/18/2012)
Final Goal Weight = 179
(achieved 02/21/2013)


282 Maintenance Weeks
0
75
150
225
300
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (457,647)
Fitness Minutes: (162,196)
Posts: 12,233
11/20/14 2:14 P

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Hi Mitch, I don't specialize in 10K's, so take that into consideration, but I'd go for more even splits myself.

9:50 (9:50)
9:50 (19:40)
9:50 (29:30)
9:45 (40:15)
9:45 (50:00)
9:30 (59:30)
9:00 (59:32)

I think that going slightly faster per mile at the beginning will be easier than jumping your mile pace by one minute and 1.5 minutes later in the race.

One other consideration, if you are using a Garmin to monitor pace, is that the race is almost certainly going to be longer than 6.2 miles, so you have to take that into account. The pace on the Garmin will need to be a little faster than strictly required for the mile splits. If you're not tracking pace with the Garmin, then never mind :-)

Edited by: LIVE2RUN4LIFE at: 11/20/2014 (14:16)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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PLMITCH's Photo PLMITCH Posts: 13,534
11/20/14 12:35 P

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Hi all,

I'm running in my third 10K this Saturday. My time goal is 59:30, which would be a PR (my last two 10K's, both run this year, were 1:00:21 and 1:02:06, with the latter time in very warm conditions). Here are my proposed splits:

Mile 1: 10:00 10:00
Mile 2: 10:00 20:00
Mile 3: 10:00 30:00
Mile 4: 10:00 40:00
Mile 5: 09:00 49:00
Mile 6: 08:30 57:30
Mile 6.2: 2:00 59:30

I've been training 2 minute run / 30 second walk, and have been able to run as fast as a 7:30 mile during speed interval training, so I think these splits are very realistic.

Thoughts?

Thanks!

Patrick
Team Leader, 50+ Males

http://www.fitbit.com/user/2C
KRJ7


SW = 287 (01/08/07)
1st Goal Weight = 210
(achieved 03/13/2012)
2nd Goal Weight = 199
(achieved 05/03/2012)
3rd Goal Weight = 187 [100 pounds lost since starting on SP]
(achieved 08/18/2012)
Final Goal Weight = 179
(achieved 02/21/2013)


282 Maintenance Weeks
0
75
150
225
300
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