Help! Need to increase performance ASAP

  • Posted by a hidden member.
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    Apr 09, 2009 1:47 AM GMT
    There is a 10 miler approaching in 3 weeks, and I want to run it.
    I have 3 issues for which I need advice:

    1) It has been quite a while since I ran outdoors on a hard surface - so I know that I can't FULLY transition from the treadmill to the street in time without blowing something out. These current temperatures are way too cold for my flexibility.
    2) My daily run is on a treadmill, and it is 8-9m (60min max), my prior outdoor runs were 10m so the distance is not a problem, unless I find it hard to adapt to the hard surface, which I expect.
    3) Time! Right now, I can comfortably expect anything just above 1 hour for the course (unless the street surface prevents me from doing so by the 2nd half of the course), but the best time achieved last year was 45mins by some doped-up lunatic. icon_twisted.gif

    How can I increase my street mileage AND my speed in time? I have up until the end of the this month to register which is why I want to see how much I can improve. I don't want to run just for the sake of running because I want to get in a good time. I also don't want to run it if my transition is not safe because I'm too paranoid to risk an injury.

    All advice and sharing of experience welcome.

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    Apr 09, 2009 4:40 AM GMT
    1. Warm up and stretch. Do not let the anti-stretching mentality of the muscle boys on here lead you to injury. You can rotate in shorter runs outside every other run. I probably wouldn't get too overzealous, but maybe 30-45 minutes to start off with?

    2. Remember, running on the treadmill just isn't the same as running outside. Ideally you would've had one long run (90 minutes+) weekly and cut 1 or 2 miles off some of those 8-9 milers. You're not going to benefit yourself by increasing your long runs by much two weeks before a race because by now you'd be at the very end of the sharpening (speed) phase of a training cycle. Next week would be a taper.

    3. Read above, missing most of the sharpening phase basically means you missed the speed boat. The 10 mile is an aerobic race, and your performance will be more heavily affected by how much mileage you ran. If you're running about a 7 minute mile on the treadmill then your leg turnover is probably fine. You can add some intervals this week...nothing too drastic 5x800m at 10 mile pace, or 3x1 mile 10 mile pace. If you wanted to sharpen next week maybe try 8x400m at 10k pace, but make sure you take very easy or recovery day after the interval work out and don't do more than 1 speed day in a week.

    I always fine I race best if I don't run 2 days prior to the race I'm serious about...a walk or a leisurely bike ride with stretching usually keeps my legs loose.
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    Apr 10, 2009 4:18 AM GMT
    Thanks, Runninchlt.

    I'm with you on the stretching. No one stretches more than I do.

    As you suggest, I don't plan to increase my mileage anymore, except the outdoor ones. I've gotten in a little outdoor action (nothing spectacular yet as I don't want to throw myself into the deep end). I expect to substitute as many outdoor miles for the treadmill ones as I can, safely, by the end of next week. That will leave me with a whole week to slow things down.
    I'm focusing more on my pacing (which has always been problem for me) so I can incorporate a few intervals. No more than one speed day a week is something I learned the hard way.
    I know, by looking at a few training plans, that weekly mileage increases until the final week, but since I can't really increase anything I'm using an increase in outdoor runs as a substitute for an increase in mileage because of their impact on my body. I know it doesn't make sense, but it may work for my purposes.

    I'm just disappointed that I don't have enough time to train for a better finishing time. The last thing I need is for my name, age, AND a dismal finishing time to be printed in the newspaper. Agh.

    Thanks again for your help.

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    Apr 13, 2009 4:34 AM GMT
    5537B00BI'm just disappointed that I don't have enough time to train for a better finishing time. The last thing I need is for my name, age, AND a dismal finishing time to be printed in the newspaper. Agh.


    I wouldn't worry about it. No one's going to judge you if you don't beat the time you have listed in your head. In all races performance is subjective. To non-runners (the overwhelming majority of the world's population), just being able to run 10 miles is impressive. Just run your own race and enjoy it. The outcome kind of is what it is...and life goes on until the next race.
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    Apr 17, 2009 4:30 AM GMT
    UPDATE: (if anyone cares)

    My transition onto asphalt is not going as planned. I may have ran a little too "hard" (from all the excitement) and now my ankle is a little iffy. Also, my joints don't work in sub 80 temps. But, no biggie, I just have to be a little careful and hope that willpower and Runninchlt's surprisingly comforting positive energy will get me across the finish line with a decent time - a somewhat scaled-back decent time.

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    May 03, 2009 5:39 PM GMT
    UPDATE:

    I ran it today and everything went well. It was quite rainy, but manageable. Even though my transition from treadmill to street is not yet complete, I was very comfortable, and I think that I could have ran faster if not for my fear that I would get spontaneous diarrhea. icon_redface.gif

    The winner got in at 47 min.
    Here are my stats.

    Philadelphia, PA
    Age: 24 Gender: M
    01:01:05
    Distance 10M
    Clock Time 01:12:43
    Chip Time 01:01:05
    Overall Place 1396 / 22913
    Gender Place 1183 / 11299
    Division Place 153 / 944
    Age Grade 72.7%
    Pace 7:16.2
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    May 04, 2009 4:32 AM GMT
    Your time was 1:01:05 and your pace was around 6:07 so congratulations! the 11 minutes it took to get you to the start line from the guntime does not count since you were stuck in the traffic jam. I hope the race ranked you according to your chiptime, however, I doubt they did that if they're saying your pace was 7:16. It took you 11 minutes to get to the start line which is absurd since you're one of the faster runners. I really wish race officials would have people line up according to their pace. The sub 5/mile in the front, 20 min/mile in the back.

    I don't think it's fair that runners of comparable or lesser ability get such a huge stagger start