Your Opinion: what should i concentrate on

So i ran a 10km race today. i missed my time goal (sub 40) but still ran a 40:12.6. (chip)

My splits (in km)

1: 3:45
(on sub 39 pace for 2 and 3)
4:15:4x
5: 19:33
7: 27:4x
9: 36:01
10: 40:12.6

So as you can see i lost my pace quickly. Do you think i started too fast or does my times indicate a lack in speedwork or mileage?

i don't want any "ask your coach" stuff. I will be tommorrow. I am looking for a few opinions now.

Any and all advice is great appreciated

didn't start out too fast, looks like you need to increase you mileage a little. and i don't use kilometers a lot.

Started too fast. You probably could have gone sub 40 easily had you run slower at first and then faster at the end.

Was this the HSBC Run for Canada?

see, RD, you just confused him. you told him one thing and i said the other.

AudienceOfOne wrote:see, RD, you just confused him. you told him one thing and i said the other.

lol

You started out a little too fast but I think it's not really a matter of training since you were close.

Raise your mileage. You don't have enough stamina to hold the pace you wanted to.
But you also screwed yourself over right at the beginning by going too fast.

runner_dude wrote:Started too fast. You probably could have gone sub 40 easily had you run slower at first and then faster at the end.

Was this the HSBC Run for Canada?

yes it was (obviously the Toronto Version)

To everyone else who talked about the mileage: what type of mileage do you recommend? I spent most of the winter at 30 but the last 4 weeks i have been at 40mpw. Should i be holding this, moving up to 50 and holding?

Thanks

More mileage = better (usually).

It is said that every 10 mpw yields a 15 sec/mile improvement (up to 60 mpw). Those are just arbitrary numbers based on some LetsRun poster's observations, but it's still cool to think about.

'Tis summer! Build your mileage to at least 50 and hold (60 would be better, but I don't know how much time you have).

Summer = time to raise mileage (or TTRM as I will refer to it from now on).

Edit: About going out too fast, most mistakes in medium-long races are made in the opening minutes. It's something to think about.

funrunner wrote:More mileage = better (usually).

It is said that every 10 mpw yields a 15 sec/mile improvement (up to 60 mpw).

thats interesting....does everyone agree with that??

ND XC 23 wrote:

funrunner wrote:More mileage = better (usually).

It is said that every 10 mpw yields a 15 sec/mile improvement (up to 60 mpw).

thats interesting....does everyone agree with that??

I guess it could be true but those are probably under perfect conditions and you would probably need to be at each level for a certain amount of time (eg a few months) to see a little bit of improvement.

i disagree i don't think more mileage is always better especially for us younger athletes depending on the person more mileage is great but too many times can it burn someone out too.

Just Because wrote:

ND XC 23 wrote:

funrunner wrote:More mileage = better (usually).

It is said that every 10 mpw yields a 15 sec/mile improvement (up to 60 mpw).

thats interesting....does everyone agree with that??

I guess it could be true but those are probably under perfect conditions and you would probably need to be at each level for a certain amount of time (eg a few months) to see a little bit of improvement.

Yeah, there's no way that's true for everyone, but it is nice to have an idea of how mileage relates directly to race improvement. I would also think that more time at the same mileage would continue to yield improvements. If you peak at 60 mpw two seasons in a row, it makes since that you'd continue to see some improvement past the 15 sec/mile, but at a much slower rate. But yeah, one week of higher mileage won't give you serious improvements, but Daniels seems to think that most of the benefits of running a particular mileage are gained after 3 weeks.

And to Sadie, if you're burning out on a 50-60 mpw plan, chances are you did something wrong (big mileage jumps, too much hard running, etc.). Burnout is something to consider, but many times people use it as an excuse for poor race performances and sub-par training.

no im not burned out lol. i was just saying that if you do too much mileage like just for the heck of it cuz you think your supposed to and do way to much that you can't handle then you can burn out.

Just Because wrote:

ND XC 23 wrote:

funrunner wrote:More mileage = better (usually).

It is said that every 10 mpw yields a 15 sec/mile improvement (up to 60 mpw).

thats interesting....does everyone agree with that??

I guess it could be true but those are probably under perfect conditions and you would probably need to be at each level for a certain amount of time (eg a few months) to see a little bit of improvement.

Just 3-4 weeks max.

FK wrote:

Just Because wrote:

ND XC 23 wrote:

funrunner wrote:More mileage = better (usually).

It is said that every 10 mpw yields a 15 sec/mile improvement (up to 60 mpw).

thats interesting....does everyone agree with that??

I guess it could be true but those are probably under perfect conditions and you would probably need to be at each level for a certain amount of time (eg a few months) to see a little bit of improvement.

Just 3-4 weeks max.

+1
I feel like I'm improving after 1 week at 40 mpw (no races to prove it though ), but that could also be from my 4 weeks at 30-35 mpw, which was more than I'd ever done.

Man, the phrase burn-out is tossed around here as if it's like aids.

"oh no, you can't do that, you'll burn out!"

As long as you increase mileage and intesity carefully, and listen to your body, you'll be fine.

Daniels recommends up to 70 mpw in high school. If you go up to 50 now (at least) you'll be fine.

FK wrote:Daniels recommends up to 70 mpw in high school. If you go up to 50 now (at least) you'll be fine.

highschool runners can run up to 70mph?

no, cheetahs cun run 70mph

FK wrote:Daniels recommends up to 70 mpw in high school. If you go up to 50 now (at least) you'll be fine.

thats one wide generalizion i love daniels but i doubt he meant that just generally..and depends on gender im sure.

i don't think mileage depends on gender. speed, but not mileage.

runner_dude wrote:Man, the phrase burn-out is tossed around here as if it's like aids.

"oh no, you can't do that, you'll burn out!"

As long as you increase mileage and intesity carefully, and listen to your body, you'll be fine.

Listen to this man.

AudienceOfOne wrote:i don't think mileage depends on gender. speed, but not mileage.

i think it would.. i mean our top girls don't run 80mpw week like our top guys do..we run at most 40-50mpw.

we can't handle 80 miles a week.