It rained throughout the entire race, which wasn't really bad at all. The course was one loop around central park. It ran clockwise instead of counter clockwise like most races. I liked that because we ran down the two largest hills instead up them.
Next Sunday I'm running the 4mile Run as One(fight against lung cancer), also in central park.
I'm trying to figure out how to run faster. What I like about very long runs is the strategy involve. In the Rome Marathon and CP half marathon I pretty much took it easy for half the race. in both cases I picked up my speed in the second part I began the "fishing" as Ramon calls it or "chasing rabbits" as Simon says. That's where you pick a person somewhere in front of you and than pass them, then pick another person and so on. It's very good for the ego. For me a lot of those people are fast walkers or very very old. Hey I have to take what I can get. But what I love is when I start passing athletic looking guys in nice jerseys- the kind like look like they should have finished already. That tells me that they simply ran out of gas because they didn't know how to pace themselves. That happened a lot in the Marathon. I can't say i was fast, but in miles 20 to 24 i was running pretty hard.
In today's 1ok I was told to take it easy on the first two miles, then kick it up a little on miles 3 and 4, then run like Satan was chasing me on the last 2 miles. I followed that for most of the race, but when it came to running fast I don't know how fast I was actually going. I did kick it up and I was passing almost everybody I came upon in the last mile. I like to start passing people sooner and continue that speed.
2 comments:
Hey Christi,
Most of the 'getting faster' just comes from training... I really like Jack Daniels' plans. His book is called "Daniels' Running Formula" and it has a lot of good training plans.
One of the biggest keys for me in a race is knowing how fast I can go- there are running calculators online that you can use to predict your time over different distances. So I used my last 5K time (30:30) which predicts about a 1:04:00 10K (give or take, I don't have the table in front of me). So based on that, I decided I would try to beat 1:02:00, which is exactly a 10:00/mile pace. That's the pace I try to go out at, and then if I can pick it up, I do so... For the Scotland 10K, I tried to go out at 10:00 pace, ended up going out at 9:43, kept miles 2-4 in the 9:30-10:00 range, and then at the 4-mile point I just started going as fast as I could. My last 2 miles were at 9:19 and 9:20 pace.
One piece of race advice from Jack Daniels for you:
'run the first 2/3 with your head, and the last third with your heart'.
Good luck with the 4-miler tomorrow- According to the McMillan Running calculator, a 1:12:17 10K is equivalent to a 45:31 4-mile race. It's an 11:23 pace. If I were you, I would try to go out at 11:20 and see how you feel at the halfway point- If you can pick it up at that point, do so, and you should beat 45:00.
Hey thank you. :)
Oh man yeah my last 4 mile was 43:??. I do run slower now. I'm gonna check out this book on monday.
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