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Feb 2016
8:22pm, 16 Feb 2016
32 posts
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tagazou
Hii all
I Have been lurking around for a couple of years on different forums. Also have been running off and on without imporving much for the same amount of time. I needed some motivation so I have signed up for a 10k on the 13th March.
have read through the first 10k threads, the sub 10k thread and most of the HM training posts but I still have a couple of questions and rising panic.
I generaly train to heart rate, long runs /recovery at about 125 -except nearly always end up above this, and threshold around 147.
Have never run 10k at a sustained rate. I tried 6km at race pace the other day, I thought I was going to die in the last half kilometer.
Two questions, I am aiming at a race pace of 11kph (can't get on with 'pace') is this too fast? Would 10.5kph or 10 be more realistic?
second question , I was thinking this weekend of trying to go round the course at threshold rate (or comfortably fast?) to see what happens, and if I manage to finish. Is it too close to the race to do this?
Any advice received with thanks!
For training in general I am aiming at a thresold run, an interval run and a long run each week, but if anybody has got any better ideas I am open to suggestions -on training!! thanks in advance
Tagazou.
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Feb 2016
10:21pm, 16 Feb 2016
6,623 posts
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becca7
It's hard to say what pace in kph you should aim at without knowing your other paces. I was going to suggest that you try a 5km parkrun to see what your 5km pace is like and base your 10km pace on that, but I see that that opportunity might be a bit difficult for you, where you are.
Since you are new to the 10km distance I would suggest that you try this run that you have planned for this weekend at a comfortably fast pace, as you put it. It's better to start steadily and finish strongly than to go off too fast and end up struggling for the last few km. You will have time to recover before your race.
Since it's your first 10km try to have a good experience, most of all.
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Feb 2016
7:28am, 18 Feb 2016
33 posts
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tagazou
Hi becca7,
thanks so much for the reply. Hadn't been able to get back onto the forum before!
As you say bit diffuclt finding a parkrun here, I did run 6km at race pace, but it nearly wiped me out
But if you think I will have time to recover I will try a to do the run this weekend as suggested and see if I manage to finish!!! (which is my main worry)
I will let you know how I get on.
last question when running in the race are you feeling that you are all out all the way round? or just uncomfortable most of the way and dying at the end?
Thanks again
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Feb 2016
8:21am, 21 Feb 2016
35 posts
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tagazou
I just thought I would let you know that I went round the course at a bit more than comfortably fast, and managed to finish without collapsing in a heap.
So am really pleased, also did it in under an hour which was a nice surprise.
But think I am going to aim at slightly slower pace. going to aim at a pace of around 5.35 / 5.40 instead of 5.20 (km), and then speed up at the end if have anything left.
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Feb 2016
8:40am, 21 Feb 2016
6,629 posts
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becca7
Well done. The main thing I would add is that you will naturally be able to go faster in your race. It's hard to run fast in training. For your race, the tactics that you have in mind sound fine, for your first 10km. It's possible to run these races hard the whole way round but not very pleasant and your approach will give you a better experience.
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Feb 2016
5:47pm, 21 Feb 2016
36 posts
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tagazou
yes will definitly not try to go hard the whole way round, just hoping I don't get carried away with the excitement at the begining of the race.
But thanks for your advice, I wouldn't have tried to go round the course as I did without your advice, and now that I know that I can get round I feel a lot more, or at least a bit more , relaxed!
so thanks again for your help!
now I just have to work out how you manage to sleep the night before the first race!
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Feb 2016
6:09pm, 21 Feb 2016
2,349 posts
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DoricQuine
I was just about to say don't start off too quickly 
I doubt if you will sleep much but I'm sure I read somewhere that it's not the night before a race but the night before that that you benefit more from a good night's sleep. Make sure you look out everything you will need for the race the night before though, as you will be sure to forget something if you leave it till the morning. Hope it's a good race for you
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Feb 2016
6:46am, 22 Feb 2016
37 posts
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tagazou
Hi, thanks for those tips, really useful, at least I will worry less if I don't sleep!
Thanks for the encourgement, I will post a message after let you know how it goes.
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Feb 2016
1:18pm, 24 Feb 2016
44 posts
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Fat Tulip
Rather than focusing too hard on hitting exact paces, for your first 10k, I'd think about it like this:
First 4k - green zone - e.g. running at a pace you could just about hold a conversation
Next 4k - orange zone - slightly harder - still not full effort though
Last 2k - red zone - maximum effort to finish
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Feb 2016
3:50pm, 24 Feb 2016
38 posts
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tagazou
Hi Fat Tulip, that sound like a really good idea. easier doing it that way than constantly trying to adjust pace.
I also wanted to ask for advice as the course is slightly more downhill for the first half. We trun round at 5k and come back, and it is slightly more uphill on the way home with a last small killer slope that I am dreading just before the finish line.
So I was slightly wondering if it was worth taking advantage of the slight downhill during the first 5k to try to get a bit ahead??
Although it is only small hills,and I think if I try to do this I am sure to burn out so I will probably stick with your suggestion! (to answer my own question!)
thanks again for your suggestion
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