Lorain Co. AIDS Task Force 10K Run ?

[watchman]

Is anyone doing this?

I have only done Triathlons but i think I might start adding some run races.

I need to work on my running and my kids are going to volunteer.

just wondering if anyone will be at this?

Here is the race link

www.ncnracing.com/registration/raceATF/raceATF.shtml


mike

[MarkD]

You should do this Mike. Run racing will really improve run fitness and overall fitness.

I've got a long run (20 miler) planned this Saturday, so I am out....

[watchman]

Sept 15, 2009 13:10:11 GMT -5 MarkD said:

You should do this Mike. Run racing will really improve run fitness and overall fitness.

I've got a long run (20 miler) planned this Saturday, so I am out....

I am going to do this.

The only issue is I have been doing weight training

for legs it has been squats, dead lifts, leg extensions, leg curls and calves.

I just did them this morning.

Is that bad?

Do people "taper" for a 10K?

Oh well

I in 3 days I will have legs

I will do this just because I have never done a run only race.

mike

[jamesi]

Hey Mike, it's all relative. I lived in the gym for the first major chunk of my fitness life. Then I got into running races about 3 years ago. I gave up most lower body strength training because it really made me slower, (core group lifts, ie: squats, deads, etc.) and that worked for in season fitness. I will hit my problem areas throughout the running season, for example: for me to feel balanced and strong while running I focus on my hip flexors and hamstrings when I strength train. I wont hit the weights more than twice a week, but I really prefer only once.

Taper? If I want to set a PR or just compete I'll taper. I'm running the Holy Cross 5k this weekend (I'll sign up for any race that's 2 minutes from my house!) and I'll pretty much just treat it like a tempo run, so obviously I wont taper at all.

[jen]

As said before if you are looking to PR tapering is a good idea. I think it's helpful to go out and do some running races as part of training. You will run harder and get in a good workout!

I don't think I will be doing this but my dad might be.

[watchman]

Hey Jen I saw your Mom and dad out there.

Had a good conversation with them, they seemed pretty cool.

I was glad to do this race.

I made a mistake in doing weights for legs Monday then upper workout with weights Wednesday. I never realized how much you use arms with running. My arms and shoulders were so heavy. I have just gotten back into weight lifting. I probably should have waited until after this race.

I was bummed in that according to the course I was slower than 8 minute pace but after the race had about 4 people with GPS all said the course was 5/10mile longer than what it said. They were all experienced runners. One guy who was just ahead of me said I was at 7:40 pace which is close to what I had expected.

So I was humbled then encouraged.

My goal was 7:30 pace.

How accurate is the GPS?

If 4 people said the course was long should I believe them?

mike

[jamesi]

I've only ran 1 race that reflected what my gps said. (garmin 205) the 5k I ran this morning came up as 3.06 miles. pretty close but not exact. i've also seen more extreme gaps. I ran with someone on thursday and my garmin said 5.1 miles, his (which looked like an iphone or something similar) said 4.9. .2 over 5 miles seems like a lot to me.

[jen]

Mike-

Yea talked to my dad earlier and he said he chatted with you....thanks for giving him some pointers. I try to tell him things but it's good he hears it from others. He was disappointed he had about the same time as a 10K he did earlier in the summer but he runs about the same distance/pace 4-5x/week and I've told him about doing long/tempo/speedwork. He's only been running since May so I keep telling him he's doing really well for that amount of time.

I went down to Hocking Hills and got my butt kicked in a 20K. Good times!