Another race suggestion question

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I kind of want to run the USATF road race 12k, but I'm super slow. Right now I can complete a 10k in about 56-57 mins. Looking at the past results of the race (http://www.albanyrunningexchange.org/results/search.php?ID=3589), I would finish around pretty close to last. Which I know, is better than not trying at all, but still makes me self conscious...

Since when is a sub 1 hr 10K considered super slow?? Those are 9 minute miles! Who are you comparing yourself to and why?? This is why new runners are so intimidated.

PP here. For me I feel like it's slow, because I still can't run 10k continuously, and need to take about 2 short breaks to walk. It's possible that I need to slow my pace to retain the energy to run it without stopping, but it's hard to do. I've only been running for a little over a year, so I feel extremely intimidated too, as a new runner! I think it's still hard to gauge how I'm doing, but a lot of people probably feel this way.

You can. Just not at that pace. Which, by the way, is fast. The fact that you can maintain it for over 6 miles is impressive. Who cares if you have to break once, twice or three times? But if it's important to you then slow down just a bit. Or incorporate hill and speed work. Those two things will do much more for your long distance endurance and pace than running the long distance. I've been running consistently for over a year. I workout 6 days a week and am in great shape (although I prefer lifting to cardio, but do both) and just broke a 9 minute mile THIS MORNING! lol So congratulate yourself on being a badass runner and go hit some sprints.

NP here. Did you use an app as a guide to incorporate your hill and speed work? I want to start running 10Ks, but I seem to tap out around 4 miles and am looking for some resources to assist me with building endurance. Thanks!

No, I mainly use a track, but really you can do it anywhere. I live in VA in a neighborhood FULL of hills. After a warm up mile you just sprint up the hill and jog back down 10 times. That's one example. On the track there are so many. One simple one I use is sprint as fast I can on the straights (about 100 meters) and then recover (walking or jogging) on the curves. Do this for a mile. You can also do 200 meter repeats (half the track). You should be doing speed work at least once a week.

[Anonymous]

And check these out http://www.active.com/running/articles/4-fun-track-workouts-for-beginners