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Run for the Parks 10K

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Location:

Fairfax,VA,

Member Since:

May 31, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Post High School Road PRs

Mile         4:30 (2016)

5K          15:24 (2017)

10K        31:48 (2018)

10M       52:23 (2017)

Half     1:09:14 (2018)

Mar.    2:29:41 (2015)

Short-Term Running Goals:

Stay injury free, consistently train, and enjoy running

PR in the 5K,10K,10M, half marathon

 

 

 

 

 

Long-Term Running Goals:

2019 Race Schedule

1/1               New Years Day 5k (1st, 16:08)

2/3               For The Love 10k 

3/16             Shamrock Half Marathon

4/7               Cherry Blossom 10 Mile

4/28             NJ Marathon ?

 

9/29             Berlin Marathon

 

 

Personal:

Live near DC in Fairfax, VA. Hoping to train tough and see what I've got before time and other responsibilities catch up to me.

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Takumi Sen Flats Lifetime Miles: 98.50
Adidas Adios 3 Lifetime Miles: 109.00
Adidas Sub 2 Flats Lifetime Miles: 18.50
VaporFly 4% Lifetime Miles: 27.00
New Balance 890v6 Lifetime Miles: 109.00
Adidas Supernova.6 Lifetime Miles: 438.10
Saucony Ride 10 Lifetime Miles: 70.05
Sun, Oct 07, 2012
Race: Run for the Parks 10K (6.214 Miles) 00:34:08, Place overall: 9, Place in age division: 3
Total Distance
10.50

That was really piss poorly run race at least at the beginning. I was going to ride my bike but I knew it would be raining hard at the end so I bussed/ran there. I got there at 7:10 and waited in line until 7:45 to pick up my packet, then waited in another line for the bathroom until 7:55. They didn't delay the race despite the fact that people were still in line....so I didn't get to warm up and I could tell as the rain fell in the first mile it wouldn't be my day. I guess you can't have a great race every time. Although the course markers were off and I didn't get to warm up, I still managed to run within 3 seconds of my PR so I'll take it.   I went ahead and ran four more miles within 5 minutes after finishing....I guess I was warmed up by then.

I ran in my Kinvaras hoping that they would provide more support than my A5s...unfortunately they are shitty shoes to race in but they did provide more support.

As I was running, I realized that a 12 mile long run is not long enough for a good 10K.  I need to work on keeping my overall mileage up and aiming for at least a 15 mile long run.  Marathon training should take care of that but I want to increase at least before my target race on November 11th. 

Results 

 

Saucony Kinvara 3 Miles: 10.50
Comments
From Bam on Sun, Oct 07, 2012 at 10:22:55 from 95.83.195.208

Well run, especially as you didn't warm up.

I think you're right about the 12 being too short. Something else to consider is a 22-25min lactate threshold run at 93-94% of your 5k time - great session and will support the intervals you are doing. You'll find it'll mortise the intervals and the easy runs and give you more endurance; ergo, it'll help you to run hard in 10k races. Also, when you start doing longer tempo runs the transition will be easier. Just an idea.

Well done, again. You're running well at the moment.

From Andrea on Sun, Oct 07, 2012 at 11:37:33 from 67.177.11.154

Every second counts for a PR! Congrats, despite the poorly run race. With a proper warmup I bet you are due for a much bigger PR :)

You might want to consider the Fastwitch. They have more support than the A series but have a lot more energy return than the Kinvara.

From Freakitypopo on Sun, Oct 07, 2012 at 14:59:57 from 96.26.124.135

Thanks for the advice and support! I am going to start running more consistent and higher mileage for the next couple of weeks and I will definitely look into the Fastwitch.

From Jake K on Mon, Oct 08, 2012 at 16:15:34 from 155.100.226.191

I usually feel like even if I've run 3 miles or so, I'm never warmed up enough for a 10K, so to run a PR effort off no warmup shows that you're in solid shape. You're probably going to skip the 33s altogether and be down in the 32s before you know it.

Give the Fastwitch a try - its a responsive flat. Good energy return.

From Freakitypopo on Tue, Oct 09, 2012 at 07:17:24 from 128.164.121.207

Jake,

Thanks. I feel like I have the ability to go low 33s or high 32s. I just haven't put it all together in a race yet.

After looking into it I definitely will get the Fastwitch, especially since I will be running Boston next year and I a few halfs and It seams this would be a great shoe for longer races.

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