I forgot to tell you guys that I registered for a 10K this weekend. My half marathon training schedule had a 10K race on it, so I found the Cohasset Road Race by the Sea to run. I hear it’s a beautiful course, and I convinced a couple of friends to run it as well, so I think it’s going to be a lot of fun.
I haven’t run a 10K since last summer, so I want to see if I can PR at this one. I actually haven’t run too many 10Ks in general, so I really have no idea how to pace myself. I usually just go out there and run with no plan at all. I’m typically slow to start, but then I get into a grove and try to pick up the pace at the end. How’s that for a pacing strategy?
The other night, I went in search for some pacing strategies for 10K races. There are a lot of ideas about how one should run a 10K, but this advice from Multisports.com caught my attention:
Write goal splits on your arm or hand ahead of time or get a pace bracelet. Get out smooth and light. Not too easy Pace should be about 10-15 seconds faster than you goal pace finish time
Example: Goal Time: 42:00 (7:00 mile pace)
Go out 1st mile in 6:45-6:50
2nd & 3rd mile about 5 seconds over goal pace (7:05)
4th & 5th miles right at goal pace (7:00) Don’t worry about your HR. Just hold the pace you need. 6th mile. Try to get back under goal pace. should not be more than 10 seconds slower than 1st mile. HR is HIGH! .2 finish – Go to Leg Speed & Lengthen stride. Pass someone. Don’t get run down.
Interesting, right? Obviously, I don’t plan to run a 42-minute 10K, but maybe this type of pacing would help me on Sunday? It couldn’t hurt to try, right?
How do you pace yourself for races? Do you have a plan and/or time goals before you start the race? Any advice for me on pacing for a 10K race?
This morning’s breakfast was waffles with sunflower butter and banana slices on top. I had some extra banana leftover, so I spread some sunflower butter on that too.
I had an early appointment this morning, so I took my iced coffee to go with me in the car.
For lunch, I mashed up some sweet potato wedges and spread it on a tortilla with some chunks of chicken.
I have no idea why I made my lunch on the edge of the kitchen counter, but as I was moving it into the toaster oven to heat up, a piece of chicken fell on the floor.
Five second rule!
If you’re wondering what the pink beverage is in my water bottle, it’s G.I. Balance, a supplement to support G.I. tract health and function. (It’s berry-flavored.) FoodScience of Vermont initially sent me some free samples to test out, but after trying them for a couple of weeks, I ended up buying the G.I. Balance as well as their Mega Probiotic to help keep my digestive system happy and healthy now that I’m feeling better. So far, so good! (FoodScience of Vermont also makes the vanilla protein powder I like so much.)
Race Entries: Give & Get
If you saw my previous post about race entries, I apologize for the confusion. I decided to unpublish it since a lot of races don’t allow transfers and, apparently, you can get in a lot of trouble for it. A couple people mentioned forums for specific races, so if you’re looking for an entry or can no longer use one, check out the race website to make these transfers. Again, sorry for the confusion! I thought it was a good idea””just trying to be helpful! Derp.
P.S. I need a Marylou’s Peanut Butter Wonderful iced coffee in a bad way. That is all.