Visualizing to prep for a 10k

October 18, 2008

Tomorrow is the IBM 10K which the team is supposed to “race”. Now we ran 10 miles today and are supposed to run a 4 mile warmup and a 4 mile cool down. The goal is to race but I think it’s also to be tired since this is part of our training leading up to CIM in December.

I feel confident in my fitness to run a 3 hour marathon but have been fighting a side stitch and some muscular issues realted to that. So for tomorrow I’m getting my mind into a 3 hour marathon equivalent 10k which would be 6:10 pace.

The course is fast the fast two miles and the last two have some hills. My race plan is to go out at a 6:15 pace for the first couple of miles then down to a 6:10 for two and then push as hard as I can for the last 2.25. The fifth mile has a decent hill so it make it touch to make up the 5 seconds from the 6:15 miles but I hope to be able to push through it. Let’s see what happens, that’s the plan I’m getting my mind wrapped around and there may be a minor tweak here or there today but once I lock in there’s no second guessing tomorrow.


Is it too early to visualize the race?

July 24, 2008

So this is where you’ll all think I’m weirder than you already do. If you look at the CIM elevation profile you’ll notice there’s a decent amount of up and down even though the course is 340 ft downhill overall.

Around mile 11 at CIM is probably the “longest steep” decline in the race, followed by an equally steep uphill. If you’re wondering what that decline would feel like for those in Team Rogue running 16 on Thursday in the morning it’s a little steeper than the hill we’ll run down on 35th after passing Exposition. That steep uphill might on the CIM course might actually be almost exactly like running from the corner of 35th and Pecos to 35th and Exposition which we’ve all done many times (I’ll sure I made error in all this). Now that’s all according to a rough look at the CIM elevation profile and also the gmap-pedometer Ruth sent us for our run on 7/24:

The CIM course has some even steeper but shorter spots on the course. Since there are so many rolling hills we run in Austin it’s a nice opportunity for us to get a feel for what the different parts of the course at CIM will feel like. For me a very steep down hill doesn’t necessarily mean I can use that for all the speed because of the pounding on the quads, and then since there are some steep uphills I do need to get used to pushing a little harder on them than I like to now before it’s too late.

In the past I’ve enjoyed making elevation adjusted estimates on paces for Boston and the ever changing Austin marathons. I think I might need to try and do that CIM in a few weeks to see how I would break this race into parts and start gearing up and preparing for that over the last 10 weeks leading up to the race.

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