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Ran a 10k yesterday.

Discussion in 'Health & Fitness' started by CRG125, May 31, 2010.

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  1. CRG125

    CRG125 F1 Rookie

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    #1 CRG125, May 31, 2010
    Ran a 10k yesterday with my wife. She has been training for a half marathon and aske me join her yesterday with a few other friends who are training for a half triathlon. I ran 6 miles last week for the first time in 6 years and did it in 52 min. So yesterday I was quite confident I would do a similar time. Holly crap was I wrong, I finished it in a pathetic time of 58 min, WTF! I think I didn't pace myself, because the first 3 miles I was flying and then all of sudden my left chin started killing and got worse. It even got to a point where I was thinking of quiting. I couldn't walk after the race. My cardio was fine, but my body just shut down. I am so dissapointed that my wife even passed me on the last mile. I know some of you here are marathon runners and was wondering what advice can you give me to improve myself and also prevent this from happening again? By the way I have one leg shorter than the other due to having hip surgery when I was 12 years old.
     
  2. rob lay

    rob lay Administrator
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    #2 rob lay, May 31, 2010
    congrats! that is great you got out there and did it, your performance yesterday suffered because...

    1) you ran a hard 6 mile on your own last week, your first one in a long time. you don't go out and run harder than you have in previous training only a week before your race. you won't recover in time and will at least make you more susceptible to pains like happened.

    2) sounds like in the excitement of the race you went out too fast. don't worry, 75% make this same mistake. so hard to discipline yourself to do it, but races are so much more fun to let the 75% go out hard early while you take it easy and then come home strong the last half passing everyone. more fun, hurt less during, and hurt less after.
     
  3. Zack

    Zack Formula 3

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    #3 Zack, Jun 1, 2010
    do interval training
     
  4. CRG125

    CRG125 F1 Rookie

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    #4 CRG125, Jun 1, 2010
    Thanks for the advice. As much as my chin is hurting, my ego is whats really bruised.
     
  5. Nate Johnson

    Nate Johnson Formula Junior

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    #5 Nate Johnson, Jun 17, 2010
    Don't quit, but don't do so much so quickly. 1-2 miles/day at first for a month or so, then add 10% every other week. Don't do speed work until you have some base mileage, or you'll hurt yourself. We're not getting younger and it's too easy to get hurt. Take it from a 60 mile-per-week-5:30/mile pace-guy who's been sidelined for 4 months with a tendon injury.

    You'll be running a half mary along side your wife in no time!
     
  6. rdefabri

    rdefabri Three Time F1 World Champ

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    #6 rdefabri, Jun 18, 2010
    Totally awesome! I am 41 and took up running because of my wife and to cross train for my Brazilian Jiu Jitsu. Ran my first 5K 6 months ago...it was exhilarating and exhausting, but I felt great doing it. I wouldn't call 58 minutes pathetic considering how many people don't even get off their keesters to try.

    Great job and best of luck!
     
  7. PureEuroM3

    PureEuroM3 F1 Veteran
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    #7 PureEuroM3, Jun 20, 2010
    Don't be depressed as I'm a youngster at 21 and it takes me 55 minutes to run 10km on a flat surface. My most recent run took 1.5h including warm-up and cool down and a run that totaled 13km.

    Just work on it and don't push yourself over the limit. Remember you walk on your feet all day even if you don't run so an injury will echo throughout your day.
     
  8. AMA328

    AMA328 F1 Rookie

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    #8 AMA328, Jun 22, 2010
    Last edited: Jun 22, 2010
    Lack of recovery. Very common mistake. Just cuz you 'feel better' doesn't mean your body has recovered.

    Exercise...recovery...growth/adaptation; repeat. In that order. ALL three.

    And, btw, muscles, tendons, joints and bones have different rates of recovery and growth. You need all components in tip top shape before hittin' it again.
     
  9. wax

    wax Five Time F1 World Champ
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    #9 wax, Jun 22, 2010
    You need to stop banging your left knee against your chin. If your tongue is sticking out, it'll really, really, really hurt
     
  10. CRG125

    CRG125 F1 Rookie

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    #10 CRG125, Jul 12, 2010
    Thanks for all your guys imput. I just ran a 10k on my own last week and did it in 48 minutes. So its a step in the right direction. I actually ended up registering for a sprint triatholon, .4 mile swim, 15 mile bike ride and 3.3 mile run in Oct. Looking forward to it.
     
  11. Pete Wall

    Pete Wall Formula Junior

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    #11 Pete Wall, Sep 26, 2010
    The last few weeks I've been reading posts in this sub-forum and it has been helping motivate me. I'm not much one for the gym normally but have been a few times in recent weeks. Always with a little time on a treadmill. This morning I went out early (5am) and did 10km around a popular circuit here in Perth. ~45 mintues. No ill effects and very happy with that. 25 years ago I could run the distance in 33 minutes. I think with some training I'll be sub 40 minutes by Christmas. I'll be very happy if I can get consistently to that standard.
     
  12. CRG125

    CRG125 F1 Rookie

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    #12 CRG125, Sep 27, 2010
    Thats really fast, good job. 33 minutes is almost Olympic pace.
     
  13. Pete Wall

    Pete Wall Formula Junior

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    #13 Pete Wall, Sep 28, 2010
    Not even close to Olympic pace, not me. Just good local club athlete. And 33 minutes was my best 25 years ago. For 10km only. The best guys on the track must be at least 5 minutes faster! And the leading marathoners - the best of the best - do sub 30 minutes/10km for the full marathon. They are amazing. So few runners can even go that pace for a couple of km.

    I remember doing a 10 km on the track. Once only. When I was at university. Came second and was lapped by the winner.

    Still, I am feeling extra fit now. Just turned 47 and getting back a little pace. I'd like to go sub 40 minutes again. It feels so good to be in good shape. I am normally healthy but haven't run much for many years. 6'2" and just under 180 lbs at the moment.

    I'd be hopeless at a triathlon as am a poor swimmer and no experience on a bike. So, I salute all you guys doing triathlons.

    Just reading the forum posts is a great motivator. Keep up the great work everyone.

    regards
     

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