7 replies to this topic

[ellabella]

Hi everyone,

I ran my first 10km fun run on Sunday- The Defence Lake Attack around Albert Park Lake in Melbourne. I did it in 1hr 4seconds which i was happy about, having only 'run' (read jog/walked) the distance once before and it took me 1hr15mins!!

I have been pigging out since then and haven't even touched my running shoes, I feel like.. 'well i've achieved my goal now i deserve to do whatever I want'. So I think I need a new goal to get me motivated and back out hitting the pavement again.

How fast do you think  I could run the coffee club 10km in the melbourne marathon if I trained really hard?

I'm keeping in mind that Lake Attack was super flat and I think there is hills in the MM10km isn't there? How much can you improve on a 10km time in 4-5 weeks, i did the 1hr4seconds on around three 4-8km runs a week.

Would really appreciate your help guys and gals  

[Bellthorpe]

Congratulations on your first race!

No-one can predict a time for you. And none of us knows what you mean by 'trained really hard'. It's quite possible that if you 'train really hard' the wrong way, you could run a slower time.

The best strategy is to race as often as you can, and to try to make small improvements each time. Don't go crazy with intervals and stuff. Run a bit more often. Increase over time to four runs a week. Five. Six. Seven. Make one of your weekly runs a bit longer and make one of them a bit faster. You should  surprise yourself.

[wombatoutofhell]

Defence Lake Attack is a great event-unfortunately I've only been able to do it once.  Well done-that's not a bad time for a first outing!
I agree with Belthorpe.  You have 5 weeks so should see some improvement by then.  There's a couple of other 10km races before then if you're interested-Sri Chinmoy have one on Yarra Boulevard in a couple of weeks and there's a run this weekend in the Yarra Valley-8 or 13km from memory.  
As BT said, do one weekly run a little faster and do 1 a little longer.  Maybe even build the long run to 12km, but remember not to increase your distance by more than 10% each week.  It's nice to go further and faster, but not at the risk of injury!
Good luck at MM!

[ellabella]

Ok, thanks Bellthorpe and Wombatoutofhell, I see what your saying... I think goals work well for me in terms of movtivation but maybe this time I should make my goal to be more disciplined with my training and then just see what happens from that.

[ican]

Hi Ellabella

Have a look at the Spring into Shape series.  

http://www.starttofi...s...lay&id=1439

This keeps you 'honest' in terms of having a few goals over a 3 month period and stops that mentality of "I've done this race now I can 'pigout' etc", I know it well.  You can choose the 4, 8 or 12 km and see your progress on the same course.  Then you have Melbourne 10KM chucked in there too which is a much more awesome experience in terms of numbers and running onto the G etc.

As for your original question you can go sub60 easily even with the different elevation, just chuck in a couple of hills into your run.

Have fun!!

[UnfitnessFanatic]

Another congrats for completing your first 10k, it is a great feeling.   If you can, find a group or club to run with.  I find if you commit to meeting a group your more likely to actually walk out the front door and do it.  I find I push myself harder when training with other people than bymyself so I think it will help you heaps in terms of running a good time.  You might even meet a few new people with the same interests as you which is always good as well.

Good luck with it and make sure you keep us posted with how you go in your next run.

By the way I'm flying down from Brisbane with my wife to run in this, I'm hoping for a pb as well so hopefully it isnt too hilly!

Edited by UnfitnessFanatic, 07 September 2010 - 01:40 PM.

[Grey beard]

As ican says, the obvious goal is to go under 1 hour Ellabella. You'll do it no doubt, it's just a question of when. Good start so far! I agree with the others - consistent training will bring great rewards. 10 km is a really good distance too. Have fun in the Melbourne mara 10 km.

[ellabella]

thanks for the advice guys, you would not believe it but i missed out! so now i'm doing the 5.7. lesson learned for next time!