Tuesday, March 02, 2010

Quick Updates

I'm short on time (again) so I'm going with bullets:

* Hawaii - Thanks to everyone for your phone calls and emails over the weekend. Dave and I were in Florida when the tsunami hit Hawaii but our area of the Big Island was evacuated. Fortunately, there were no reports of damage. Unfortunately, there is no reason for me to fly back to Kona immediately ;-)

* Swimming - We're still having unseasonably "cold" weather here in FL and water temps of nearby lakes are currently in the high 50's(!). I'm going to try to find a neoprene swim cap for the Gator Half Iron in 19 days. Last Friday I did a swim time trial with my tri club and am happy to report that I was 3rd fastest out of 12! Disclaimer: There are a lot of folks who are fairly new to swimming in my club. Still, my swimming has improved a lot the last month since I got back in the pool.

* Biking - I rode my first 60-miler of the year last Sunday. YAY!!! But if we have 20-30 mph winds like we had on Sunday, a fast bike split will be tough at Gator. My current half iron PR (5:42:32 @ Miami Man 2008) is actually on a bike course that was ~2 miles short. But, one can always hope for a PR at Gator...

* Running - The week before the Gator Half Iron, I'm actually running my first-ever standalone 10K. Gulp! I've been running 3x/week with one run a week involving some faster running (1/2 mile intervals, 2-3 mi @ 10K-1/2 mary pace). I'm hoping to finish the 10K in 46:00 or better (7:24 pace). How did I come up with that goal? Well, I ran one 5-miler (~8K) in 35:21 (7:04 pace) way back in 2002 before I got "fat and happy" running slower paced marathons. Last year I ran a hot & humid 12K in 56:20 (7:34 pace) the day after running 16 miles. I basically just split the time difference to come up with what I thought I could run a 10K.

If anyone has some advice/input on running a 10K I'd love to hear it. How do you decide what pace to run? How many miles do you run to warm-up beforehand? Do you carry your own fluids? Do you race with a Garmin or HRM? If so, what HR zone(s) are you in? Do you bring an energy gel for before or during the race? How many days did it take for you to feel fully recovered?

Happy March, everyone!!

25 comments:

Marathon Maritza said...

So glad that everything is ok for you in Hawaii! I totally thought of you when they were talking about the Big Island on tv.

Happy training!

DaveP said...

You forgot that the Electric Blanket has been on "char broil" the entire time.

Jenny Davidson said...

Funny electric blanket comment!

I've run a few 10Ks - it's a great distance, I think, but definitely tough. This is a bit backwards of an explanation, but I run a 10K at pretty much what I understand (whether correctly or not!) to be lactate threshold - i.e. as fast as I know I can hold for 50 mins but not quite fast enough to start feeling queasy, which is my #1 sign of having gone into the red zone. Compared to other distances, it seems to me well suited to be paced on perceived effort rather than HR - not all out, by any means, but slightly uncomfortably hard right from the get-go. (I do race with a HR monitor, so let's say HR avg would be likely to be 3-5bpm higher than half-mary avg HR?) I haven't warmed up much beforehand, but I would think you could do 10-15 mins. or so easy running with a few pickups at goal pace & it would suit you well. I don't think you need to carry fluids or gel - you'll be done pretty quickly!

aron said...

the 10k i did i did not carry any fluids (it was COLD), and i think i took a gu before the race started. 10ks are hard - i think they are the hardest to pace. racing HARD but not as hard as a 5k :) i did a long run the next day, so i just took mine as a hard workout effort.

Meg said...

I usually do a 10k every 4th of July and the first time, I just went out way too fast, around my 5k pace. The following races I ran about 5 seconds faster than my half marathon pace and I did fine. I didn't take a Hammer Gel nor drink a thing and I did take my Garmin just to keep me on pace. I do think it's wise to start slow and then speed up mid-way, if you've only done 5ks, your mind and body can play tricks on you! Have fun and I'm SO happy you and your family are okay!
meg

ONEHOURIRONMAN said...

high 50s??
I think St George is going to see me with no more than 10 miles (in doors) under my belt. Glad I have a swimming background.
I think it starts warming next week...

jen said...

Oh I'm glad you found a 10k! I bet you'll beat that pace but that's a reasonable goal going in. I have no advice on how to properly race them- I go out way too fast and try not to die. We'll see how I do this weekend!

Petraruns said...

I'm with Jen - I go out too fast and then try not to die. I also have to confess that I hate 10Ks - it's a long time to be uncomfortable! However, for the same reason I think they are excellent training.

It's so weird, over here in the UK we had little or no reporting of the threat to Hawaii so I did not panic on your behalf - I am so sorry! I AM glad you're okay (though I can see you might like to sneak in a trip to check up on things ;)). Keep up the good hard work Shirley!

lindsay said...

so have you guys already started to set your roots in hawaii? buying a place and all? (i'm just curious, feel free to ignore if you don't want to get that intimate!) i don't know if you ever mentioned all that but i know you are getting closer to the big move (woo!). i'm glad everything was ok - it didn't seem like the tsunami waves did much? (i haven't heard much anyway).

fat and happy... ok happy, yes. but fat um PLEASE :)

10k questions:
1) i have only run a few 10k's so i've always just gone out hard/trying to pr :) i suppose now i would look at one of those fancy calculators (mcmillan or jack daniels) and see what they 'say' i should run a 10k in based off other race times. OR, my (goal) threshold pace is faster than my current 10k pr, so i could shoot for that.

2) warm-up. this varies in my opinion. i always SAY i'll do ~2 miles... that is rare. once i did an 6-7 mile warm up for a 5k though :) on training runs i usually do 2-mi warm up before doing threshold miles or intervals. what do you normally do before your hard/workout runs?

3) fluids. no, i never have. 5k's i've never taken water from the usual 1 stop, 10k's i think usually have 2 and i just use those real quick.

4) garmin/hrm. yes and yes, now that i have them. mostly just for recording stats... i've never actually figured out/trained-in/raced-in any 'zones'. i'm no help here!

5) gels. hmm i think i took one before the last 5k i ran, so i would probably do that with a 10k too. i don't think i'd take one during (haven't yet anyway in a 10k).

6) recovery. i think the last 10k i did i had a sinus infection or whatever, so that recovery skews my data. :) i am sometimes a little sore for a day or two depending on how hard i ran. once i was sore for like 3 days after a 5k... a 5k! sheesh.

sorry for my novel comment :) happy march indeed! c'mon longer daylight and warmer temps!

Regina said...

I am the last person to dole out advice on a 10k. Especially since you run way faster than I do.

I would love to know what neoprene cap you find and if you like it. I will have to make that purchase soon. Open water swimming starts in April. It will be way colder up north here when that happens.

Glad all is well with your place in HI. Phew! Hubby is in Chile covering the earthquake damage.

Marlene said...

I've only raced 2 10K's and I'm certainly no expert... I'm hoping to see something in the 46's in May (PR 47:59).

I think it's the most painful distance... a 5K is faster but over so quickly and a HM is at least somewhat comfortable. 10K is just a long way to be going essentially all-out. Good luck!

Spokane Al said...

Shirley,

Just a couple of comments. I have swam in an IM and other, shorter races using a neoprene cap and tend to have a problem swimming with my ears covered. I don’t know if that is or would be an issue for you, but a pre race practice may be in order.

Concerning your 10k questions. I train and race based on pace based zones with HR as not particularly important unless it really begins to ramp up. I would start off a few seconds under your goal pace, pick things up and then try to hold on to the end. As far as fluids go I don’t see the need for them in a 10k race although you may want to grab a drink at an aid station if your throat could use the break.

Karen said...

So glad everything is ok at home! I can't believe you have never run a 10k by itself. It will be a piece of cake for you!

Formulaic said...

I was going to give you some advise but then I realized that your coach is already awesome!

Listen to coach and you'll rock. It has worked out well for you so far!

Kevin said...

Looks like everyone covered the 10k stuff pretty well. Good luck with the 10K

The Alien said...

I've run a few 10k's, they are short fun races. I usually warm up for 15-25 mins, depending on how warm the day is. For me the most important thing is to run negative splits on these races, so I use the garmin and HRM, I take my goal time and make a minimum pace for the first half of the race and then another minimun pace for the second half.

I also set thresholds for my heart rate for the first parts of the race so I don't burn out too fast. These races require high efforts and the pacing is completely different from a marathon, I'm usually above 85% on my HRM for the last 2 miles.

And I'd say no to carrying fluids with you, maybe a gel for the second half (altho I've never taken one, it could help), just go out there light without much weight, go fast and make it a painfull 45 mins :P

Oh, I usually recover 2-3 days after the race.

misszippy said...

I think you can lay down a nice 10k based on your prior running race times. Don't carry any fluids/gels. It's just not long enough. Do run it fairly hard--you'll be surprised at the pace you can carry for that distance. Shoot for something maybe about 5-10 seconds slower/mile than what you did your 5-miler in. Good luck and have fun...it's a distance that isn't all that common anymore, unfortunately!

Lily on the Road said...

So, I had left a big long thing about 10K's and blogger ate it.

Jennifer Neu said...

Thanks for the nice comment. I'm glad that your family in Hawaii is ok.

Gotta Run..Gotta Ride said...

Great, reachable goal for you for the 10k! I am sure you can do it.

btw - Dave's comment.... freaking funny!!! I almost cooked my dog one night while sleeping. She looked she lost 5 lbs from the roasting...lol!

Sunshine said...

We watched the warnings after the earthquake.
How fortunate that predictions did not become reality for Hawaii.

Rainmaker said...

There's a solid book out there called Run Fast - 5K and 10K training that I picked up that offers a ton of good advice for just those distances.

TRI TO BE FUNNY-Carrie Barrett said...

You're always up to a million things at once! Good luck on your upcoming HIM! Here's to a PR!

X-Country2 said...

It's so funny that you're nervous about a little ol' 10k.

Vickie said...

I surely hope it warms up before I get there in May! I'm with you on needing some faster workouts, which I have just started this week. Its been so long since I've done them. You have a lot of questions about a 10k. Wish I could fully remember back when I had some 10k PRs. Just don't go out at a 5k pace like I did once: 5k split: 20:01; 10k time: 50 min. Totally died. I really think if you go out fast for the first mile, settle in for the next 2 or 3 and then hit it hard for the last 2.2 you might be able to pull off a good race. Because the distance is "short," you really don't have time to warm up in that first mile. A mile warmup ahead of time gets rid of all those bugs: jitters, stiffness, etc. Good luck! I'll be checking back!