Subject: RE: 29th Annual Turkey Trot Great race Maria. Congrats on the PR!
Everybody's different but back when I was trying to fun fast open 10ks, the way I solved the effort problem was:
1. I'd go out in the first mile at a pace I knew I couldn't hold for 10k. I would ignore all feedback until I crossed the Mile 1 point where I'd check my split.
2. Depending on that split and how I felt I'd back my pace off a little to something that I thought I'd have like a 20% chance of holding if I had a breakout day.
3. I'd try to hold that pace with everything I had.
4. If I started slipping, I switch to 2 minute on / 2 minute off intervals which I knew allowed me to hold overall pace longer than a constant effort. (I had my watch set to a two minute repeat timer before the race. )
I know most people advocate different pacing strategies but for me using this method gave me immediate faster times and I never finished thinking I hadn't given everything.
But I'm not saying this will work for anyone but me. In athletics I'm a bit of a head case and so I play head games with myself. For example, the fast first mile motivates me and gives me hope for a breakout run. Then, switching to the 2/2 intervals allows me to push harder knowing I get to rest in two mintues. Then during the rest interval, I feel like I'm messing up by slacking so I end up not resting much. The end result is that my overall mile pace ends up higher than if I just tried to hang onto a contant painful pace. |
United States
FirstHealth Center for Health & Fitness
43F / 6C
Overcast
Overall Rank = 16/107
Age Group = 40 - 49
Age Group Rank = 4/26
Had egg white protein powder drink with a banana and a spoonful of all natural peanut butter about 3 hours before race start.
Did some light jogging and stretching.