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Sub 20-Minute 5-K

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Author	Topic: Sub 20-Minute 5-K
joev9 Cool Runner	posted Sep-25-2006 09:00 AM Damn, michigan, the time is disappointing, but I didn't realize this was your first race of the year. That is cool though that you got your first AG award. Your next two races will be better, your training is too good for you to not be closer to 20). My 5Ks this year have improved steadily (21:37, 22:05 (one week after minor surgery), 21:44, 21:11, and 20:38). I think that you need to get used to racing, just like you get used to workouts. Breaking 20 in your first race of the year would have been a huge accomplishment. One bit of advice from reading your race report, try to run your race and forget about everyone else around you. Not so easy, but from your report it sounds like you spent a lot of mental energy thinking about everyone around yo (even though you kept telling yourself not to). I have given a lot of thought to my last race (my PR) and am really surprised that I cannot recall any other runners from the race. Really can't recall a single other runner that stands out from the crowd. Usually I can recall people like you described, the "big guy I should beat," the "annoying kid who should be way behind me," the "heavy breather" etc. That race I was so focused on my own running that I tuned everyone else out. I am going to have to take my own advice this coming sunday as I am running a 5 mile race in my hometown that I have a very realistic chance of winning my AG (small race with a bunch of other local races on the same day that will siphon off all the horses). If I run my best time, I will be in contention. But if I am futzing around trying to figure out who is in my AG and who isn't I may mess it up. IP: Logged
Tchuck Cool Runner	posted Sep-25-2006 09:10 AM Michigan, Read your race report. Sounds like a nice experience for you. Next week's 5K race may tell you more. A couple things to note. 1. If your shoes were wet and heavy, this could definitely slow you down big time. 2. I don't think you started too slow. Your splits I imagine were 6:46, 7:03, 6:50-7:00 with strong finish. I think the next race will tell you more about your conditioning but I still would not start too much faster considering you did slow in this race for mile 2 and 3. If you started too slow, you should have easily run faster on one of those two last miles. In one 5K I wanted to run a 6:30 pace. I ran first mile in 6:30, 2nd mile in 7:00 - I was then able to run the last mile at 6:00 pace because I slowed so much mile two that I had a ton of gas left at end to make up for the slow 2nd mile and still avg. 6:30 pace. Did you wear a HR monitor. What were your HR splits and max HR????? This would be an interesting tool to see if your HR stabilized or continued to climb for mile 2 and 3 even though your pace slowed. This would say something about your conditioning. ------------------ My Profile IP: Logged
Tchuck Cool Runner	posted Sep-25-2006 09:12 AM Michigan, Read your race report. Sounds like a nice experience for you. Next week's 5K race may tell you more. A couple things to note. 1.If your shoes were wet and heavy, this could definitely slow you down big time. 2. I don't think you started too slow. Your splits I imagine were 6:46, 7:03, 6:50-7:00 with strong finish. I think the next race will tell you more about your conditioning but I still would not start too much faster considering you did slow down in this race for mile 2 and 3 and you said your legs were tired mile 3. If you started too slow, you should have easily run faster on one of those two last miles. In one 5K I wanted to run a 6:30 pace. I ran first mile in 6:30, 2nd mile in 7:00 - I was then able to run the last mile at 6:00 pace because I slowed so much mile two that I had a ton of gas left at end to make up for the slow 2nd mile and still averaged 6:30 pace. Did you wear a HR monitor? What were your HR splits and max HR????? This would be an interesting tool to see if your HR stabilized or continued to climb for mile 2 and 3 even though your pace slowed. This would say something about your conditioning. Well, things to think about and learn from for next race. Good job. ------------------ My Profile IP: Logged
brook trout Cool Runner	posted Sep-25-2006 09:18 AM Nice effort, Michigan. You should be able to improve and may reach your goal soon if you run a race every couple of weeks for a month or two. Your training seems solid, so these races should toughen you up and get you used to race pace, which should help. I agree on joev about the effort level and the details you were able to recall. I think we might have beat the ol' "hold back the first mile" drum a few too many times, though your splits are actually very good. Still, when I run a 5K hard, I recall little from the race but a few incidental, random moments - the rest is a blur. I usually remember having to fight the urge to quit around mile 2. Did you let down after the dissapointing 1 mile split? I'd still advise to hold back that first mile, but it sounds like you're pretty calm anyway, so maybe that's not as important to you as it is to me and many other folks. Also, remember not to key off of the other runners too much. Many will be slowing after the first 1/2-1 mile, and it's easy to get caught up in that slowing down, because it's usually very gradual. I'd Jump in that Dino dash next week. Take it easy this week to recover and hit that race well rested. ------------------ brook trout my profile [This message has been edited by brook trout (edited Sep-25-2006).] IP: Logged
MichiganFlyer Cool Runner	posted Sep-25-2006 09:32 AM good advice, I write about the other racers because they keep me from thinking about the pain and add some humor to my run but I agree I run better when I zone them out. Also tchuck good point I did not start too fast because I could not find another gear for mile 2. At the end I ran hard but could not sprint as fast as normal so even though I felt great the whole race I probably could not have gone much faster. I may have run a perfect race then since I don't remember feeling this good all race. I did not think about the shoes being wet. Good of you to point that out. I know I am capable of 20:30 or under times so it gets me thinking about what went wrong. Maybe nothing went wrong. No I don't have a HR monitor. IP: Logged
MaineRunner2001 Cool Runner	posted Sep-25-2006 09:56 AM I agree with joev9, your training is a lot better than the 21:20 you got in last weekend's race. Congrats on the award. I think the race will add to your fitness, and with the experience, give you a better chance to run sub 20 in the next few weeks. Once you run a sub 20, it may take away from you fitness, and you may have to take a week or so to recover. Good luck and be positive! IP: Logged
JasonsDrivingForce Cool Runner	posted Sep-26-2006 12:34 AM Well I thought I had a good shot at the 20 minute 5k this past weekend. Boy was I wrong! I ran an 8k on Saturday(5 miles for everyone stateside) and I hoped to do the first 5 K in less than 20 minutes. I started out fairly strong with a 5:50 first mile. It was all downhill so I couldn't hold back. However, I didn't realise how hilly the course was so I started to fade after 2.5 miles. By the end I was struggling to keep pace. I ended up doing a 21 for the first 5k and a 35:45 for the 8K. That is not bad considering I got 2nd in my age group (I out kicked the third place guy with 100 yards to go). Oh yea and I also ran the whole thing with my two kids in a stroller that weighed 85 pounds. I know I could crush the 20 minute mark without them but where is the fun in that? Anyway, I had a second shot to break 20 minutes the next day at a local 5K race but I was pretty sore after that hilly 8k just the day before. I started out really fast on this one(5:40 first mile) and I was going pretty strong until I noticed that I hadn't made it to the half way mark yet and my stop watch already read 12 minutes. I said that can't be right? Sure enough it wasn't. I got to the turn arround point in 13:12 but that was actually 1.88 miles. The course was not certified so they had totally measured it wrong. And when I made ther turn at the half way mark I was shocked to realize that I had had a 20+ mile an hour tail wind on the way up the hill. That meant that on the way down I was facing what felt like a gail force head wind with the double jogger. I pushed as hard as I could but my pace just dropped off. I was in third overall at the half way mark and 4th at the 5k mark. By the end I had dropped back to 5th overall and I was in the mid 7 minute per mile pace. I guess this weekend it was just not meant to be. Next weekend I have two very flat certified 5Ks. I should be able to easily get the sub 20 on those courses if I can get a good start. See you at the races! IP: Logged
MichiganFlyer Cool Runner	posted Sep-26-2006 07:21 AM Jason's Force, How do you run so fast on so few miles? I thought you said you didn't run very many miles per week earlier. Do you cross train? What is your normal weekly schedule like? Pace and miles etc. How long have you been running? Did you run in college? [This message has been edited by MichiganFlyer (edited Sep-26-2006).] IP: Logged
joev9 Cool Runner	posted Sep-26-2006 08:30 AM Jason needs to ease up on mile 1. 5:40 and 5:50 for first miles??? Make that even a 6:15 and you will crush the 20 minute 5K. You must have been huring on that 8K with a 5:50 first mile and 35:45 total time. My last 8K, I started with a 7:04 first mile and finished in 36:34. Got another 8K this Sunday and am hoping to do the first mile in about 6:45 and total run under 35. IP: Logged
brook trout Cool Runner	posted Sep-26-2006 09:23 AM Jason, I was there. I couldn't believe the pace you were keeping for the first couple miles! Now I know why - you were gunning for the 20 (yes folks, he was pushing TWO kids in a jogging stroller)! I'm guessing that the real fast starts have more to do with the course than pacing errors. I would guess it takes more energy to run slowly down hill then it does to just let it go. That course wasn't built for fast times, though, especially while pushing along 85 pounds. The hills were pretty steady, and there was no shade, and it must have been close to 80 with bright sun. You were the talk of the mid-pack, though - everyone was took note of the dude running fast with the stroller and no one wanted to get beat by you Say, where are these two fast 5Ks this weekend? 2nd Empire is one, right? I'm still looking for a fast 5K so I can finally dust up my PR (I set my 5K PR last spring on a very, very fast course in perfect weather). I've gotten stuck with two hilly, hot races so far this season (I've learned not to believe the race adverts when they say "flat and fast"). I think I passed you around mile two or three where the hills, heat, etc were obviously taking there toll. You would have killed me without the kids, I'm sure. Awesome run, though - really impressive. I'm glad I wasn't the guy you out kicked to the finish . ------------------ brook trout my profile [This message has been edited by brook trout (edited Sep-26-2006).] IP: Logged
JasonsDrivingForce Cool Runner	posted Sep-26-2006 01:51 PM quote: Originally posted by brook trout: I think I passed you around mile two or three where the hills, heat, etc were obviously taking there toll. You would have killed me without the kids, I'm sure. Awesome run, though - really impressive. I'm glad I wasn't the guy you out kicked to the finish . I only run about 17 miles per week at the most. I do 4.25 miles 4 times a week with both kids just to give my wife a break from them. I used to run a lot when I was 10 years old but I completely stopped running all together until my son was born 3 years ago. I wish I could get more miles in but with two young children 17 miles a week is pushing it. Well I am not too sure that a 5:40-5:50 was not a good idea for the first miles of my two races this weekend. Both of those races started with a 1 mile down hill. Oh yea, I forgot to mention that I actually stopped for about 15 seconds during the first mile because I had to stop and get a blanket out for my son who said he was cold. It was 80+ degress out so I am not sure why he thought it was cold. So it could have been more like a 5:35 if I had not stopped. God sometimes I think I could break the 4 minute barrier on a good downhill even with the stroller. Now that would be a fun one to try. I wouldn�t try it with my daughter but my son would love it! The fact remains that with an 85+ pound double stroller you can only push it so fast up steep hills. On the down hills you spend more energy trying to stop it than you would if you just let it drag you down the hill. Remember the stroller is 85+ pounds and I only weigh 155. The momentum of more than half your weight is hard to change. I feel pretty comfortable at 6 minute pace on the flats even with both kids but once you hit the hills I drop back well past the 7 minute pace. Anyway I hope to see everyone this weekend again at the 2nd empire. That is one of the flattest courses I have run in Raleigh. If you don�t PR there then something is wrong. There is also another race in Durham on Saturday. I think that one should be fairly flat also although I have never run it before. http://www.runnc.com/exec/young/schedule.cfm?publicationID=283#lung Check this out! Sorry if you were the other guy in this clip! I just had to do it! My wife actually had the nerve to say �Wow that Devon guy sure runs fast at the end. Why don�t you run fast at the end like him?� http://download.yousendit.com/2252568D1E208B8E By the way if you think I am fast then you need to show up for the old reliable run! A guy usually runs in the 34�s for a 10K with his 4 year old daughter in the stroller competition. I have never finished higher than fourth in the stroller competition that they have. I am in much better shape this year though. I am shooting for 2nd or 3rd. Nobody can touch 1st place that guy is just a sick runner! IP: Logged
brook trout Cool Runner	posted Sep-26-2006 02:22 PM Good clip, Jason, you totally hammered that poor guy, lol! Your wife's funny - I love it when wives say stuff like that . I wish I would have seen the finish, though. The pictures that are up on the results web site show the Kenyan ahead well towards the end of the race. That Devon guy must've put on a helluva surge to get him at the end. The Lung Run shouldn't be real fast. I work in the office park that it's run in, and there's a fairly nasty hill at the end of Exchange Parkway (the turn-around point). It just rolls gently for the rest of it, but that one hill might hurt with the stroller. Good luck, though! ------------------ brook trout my profile [This message has been edited by brook trout (edited Sep-26-2006).] IP: Logged
joev9 Cool Runner	posted Sep-26-2006 03:09 PM Jason, didn't mean to be negative, because your times are damn impressive with a double-jogging stroller. I have two kids: 2.5 yo son and 6 yo daughter. The key to getting in your mileage is getting up at 5 a.m. I run 4 to 5 days a week at 5 a.m. and am usually home before anyone wakes up (Saturday long run, they are usually up by then). It ain't easy with the darkness now (I finally bought a headlamp) but it is a great feeling to get to work knowing you have already done more by 8 a.m. than most of your co-workers will do all day. As for races, you need to cut a deal with you wife to at least get a race every now and then without the stroller. Tell her you will take the kids for the rest of the day if she will watch them during the race. My kids love to watch me run and my 6 yo is already running in kids races. Good luck this weekend man, hope you can get one of those races in stroller free, but you can get low 19s without it... IP: Logged
JasonsDrivingForce Cool Runner	posted Sep-26-2006 03:23 PM quote: Originally posted by brook trout: Good clip, Jason, you totally hammered that poor guy, lol! Your wife's funny - I love it when wives say stuff like that . I wish I would have seen the finish, though. The pictures that are up on the results web site show the Kenyan ahead well towards the end of the race. That Devon guy must've put on a helluva surge to get him at the end. Good info on the lung run. I might skip this one in order to try to rest up for the 2nd empire. One of the other reasons that I start out so fast is for safety. If I start in the middle of the pack then I am at a big risk of running into someone. However, if I start on the starting line then I don�t have to worry about running into someone else. In order to be fair and start on the starting line though I need to be able to run with the leaders until it starts to thin out. So far in the smaller races that has not been a problem but the 2nd empire might be difficult. Maybe I should give Devon a scare and lead him into the first mile? Just kidding! It would be fun though. Everybody wants to start up front. Even the people who open with an 8 minute mile. Basically I am going to blow it out on the first mile just to make sure I am not in anyone else�s way and then try to hang on for the rest of the run. Running with a stroller is almost a different sport. My running style is ruined because of the way I have to lean over just to push the stroller. I think you would be surprised at my results if I ran without it. I really don�t think I would do that much better. Maybe I would though. I haven�t run without the stroller in a very long time. IP: Logged
MichiganFlyer Cool Runner	posted Sep-27-2006 07:34 AM Jason, Wow...if that is you in the clip you are tall and have a runner's build. It is great that you run with the stroller it builds cardio. Just from looking at that clip I can tell that you could be among the leaders in any race if you had more time to devote to hone your talent. On 17 miles a week you can do that? That is scary! I do not see many tall runners who do well because they don't have thin runners legs like you. Maybe when your kids get older they can run with you instead of in the stroller. IP: Logged
JasonsDrivingForce Cool Runner	posted Sep-27-2006 09:04 AM Yea, I am at least 6 foot 3 and my weight has dropped to 155 since I have been training lately. If you can call 17 miles per week training. It is actually kind of funny I did 9.75 miles of racing on Saturday and Sunday and I still have not had a chance to do any training this week. I might end up doing more racing than training this week. It is really hard to get training time in though. I am working 50+ hours a week, I have a 7 month old daughter who we still have to get up with 3 times a night for feedings, and I have an extremely active 3 year old son that always wants to play. Life is hectic now to say the least. My kids both have my build also. They are both in the upper percentiles in height and very low percentiles in weight. In my daughters case I think she is less than 10th percentile in weight and over 50th percentile in height. That does help with the stroller though. I only have to push 50 lbs for both kids where as some 3 year olds alone can weigh close to 45 lbs. quote: Originally posted by MichiganFlyer: Jason, Wow...if that is you in the clip you are tall and have a runner's build. It is great that you run with the stroller it builds cardio. Just from looking at that clip I can tell that you could be among the leaders in any race if you had more time to devote to hone your talent. On 17 miles a week you can do that? That is scary! I do not see many tall runners who do well because they don't have thin runners legs like you. Maybe when your kids get older they can run with you instead of in the stroller. IP: Logged
Tchuck Cool Runner	posted Sep-30-2006 01:07 PM Finally broke 19:30 in a 5K race and PRd today. This was my goal for the year after running a PR. Took 4 trys but did it. I am still getting faster even though my mileage stays at around 20-22 miles per week. Did a 19:22 5K race this morning on a cool 47 degree day. Ran a very smart race (didn't start too fast) and feel I can run even faster based on my avg HR being only 91-92% in race. Race review in RUN AND RACE REPORTS. ------------------ My Profile IP: Logged
sandbox Member	posted Oct-01-2006 05:32 PM Wow. Sounds like I'm talking to myself....same background exactly, but I'm not 42! So, here's the simple way, the rule of thumb is "1 pound = 2 seconds per mile" - That's FREE SPEED -- A 5 pound weight loss is equal to 10 seconds PER MILE, that's 30+ seconds for a 5K. Magic? Nope, just a query I had a few years back on CR and got over 10 people all telling me that same statistic. I lowered my PR from 20:32 to 19:12 by A) losing 8 pounds and B) doing long speedwork on Saturdays, 1000's, miles, 800's, etc. Then long on Sunday. Good luck. IP: Logged
JasonsDrivingForce Cool Runner	posted Oct-01-2006 08:06 PM I finally did it! I broke 20 minutes for the 5k with the stroller today. I actually broke it by what I consider a good bit. I ran a 19:43 with both kids in the double stroller. It was a near perfect day. About 80 degrees, very light wind, and completely sunny(I like the heat just as long as there is no wind). I started on the second row because I am sick of getting stuck behind 8 minute milers who just want to start up front. That was a good thing because I was able to really open it up. I ran a 5:43 first mile. Now I know what you are thinking. If I ran a 5:43 first mile I must have gone out way to fast to finish in 19:43. Well the truth is the nearly 90 pound stroller took its toll on the long but not steep second mile. I had a 7:20 second mile and as I got to the 1/2 mile to go mark I was at 16:54. I still remember looking down at my watch and seeing the 16:54 and thinking there is no way I am going to pull off a 3:06 half mile after that hill. I picked up the pace and at a quarter mile to go I could see and hear everyone cheering. I kicked it in even though I thought I was going to end up missing the magic number by a few seconds. I must have had a decent sprint because I did the last quarter mile in 1:20 with the double jogger. I stopped my watch just after the finish line and I realized I had finally done it. It felt pretty good. I know I could hang up the stroller and probably shave off a couple of minutes but my kids just enjoy to much. Besides what would I do with the kids during the race. My wife ran it but she was not feeling well enough to take the stroller. Anyway I finished 3rd in my age group. I am looking forward to the Autism ribbon run. I hope to shave off another 40 seconds from my pr in that race. It is totally flat so I should have much more even splits then. Oh yea I lost four pounds during the race(Down to 151 when I got home). I guess I did about 40 seconds faster than my previous best a couple of weeks ago. Maybe there is some truth in the 5 pounds = 10 seconds per mile. IP: Logged
brook trout Cool Runner	posted Oct-01-2006 08:15 PM Awesome! Great job, Travis! Are you running the ribbon run with the stroller? IP: Logged
JasonsDrivingForce Cool Runner	posted Oct-01-2006 10:00 PM Yes, I plan on running the ribbon run with the stroller. I will probably run the Anna�s Angels solo though. They request no stroller�s in the 10 mile run. I respect that and I think 10 miles is just too far for the kids. I guess I will get to see what I can do on my own after all. 13 miles in two days may take its toll though. quote: Originally posted by brook trout: Awesome! Great job, Travis! Are you running the ribbon run with the stroller? IP: Logged
JasonsDrivingForce Cool Runner	posted Oct-02-2006 08:23 AM It looks like I had the autism ribbon run date wrong. It is actually the 14th of October. Hope to see you guys there. Next stop sub 19! quote: Originally posted by JasonsDrivingForce: Yes, I plan on running the ribbon run with the stroller. I will probably run the Anna�s Angels solo though. They request no stroller�s in the 10 mile run. I respect that and I think 10 miles is just too far for the kids. I guess I will get to see what I can do on my own after all. 13 miles in two days may take its toll though. IP: Logged
joev9 Cool Runner	posted Oct-02-2006 09:16 AM OK, this isn't about a 5K but it is part of my quest to run under 20 in the 5K so bear with me. Ran a 5-mile road race yesterday. It was a small race, so I figured I would get an age group placing and was hoping to contend for 1st place (never won my AG before). Weather was perfect, slightly rainy and about 55 degrees. Warmed up feeling good and got to the start line. Was shooting for about a 34:30 (my PR was 36:38) based on a McMillan prediction from my last 5K of 34:12. There seemed to be about 8 to 10 guys who were serious about the race. Wanted to start right up front but started 2nd row just behind the obvious horses. Tried to size up the AG competition and thought i was going to be out of the prizes (note to self: need to work on figuring out how old people are). Started off good, ran good splits (haven't gotten them off my watch yet but remember that first mile was 6:48 and last mile was 6:51). I passed 3 or 4 people and only got passed by 2 guys that I thought were in my age group. Got worried that I was screwed for the AG, and got really determined to catch these two guys. Kept them in my sight for miles 3 and 4 and really pushed the last mile to try and catch them. Sprinted at the end but one beat me by 16 seconds and the other beat me by 8 seconds. Was kind of bummed out because I thought the best I could do was 3rd in my AG but was psyched that these two guys pulled me to a huge PR: 33:48. Way better than I had hoped for. Talked to both of them and they were cool. I congratulated them and thanked them for the competition. Took a while, but they finally posted the results and I won my AG by over 3 minutes. Turns out the guys who beat me were all in their 40s. Psyched that I got a huge PR and finally won my AG. Plus, McMillan predicts a 20:24 5K off my 33:48 time, so that is some progress there too. One more 5K in November, so now it's time to put in 6 good solid weeks of training to get those last 30 seconds or so... IP: Logged
MaineRunner2001 Cool Runner	posted Oct-02-2006 09:39 AM Good running everyone. Congratulations on the sub 20's and sub 19:30's. It is interesting that the folks breaking 20 minutes are doing it on low mileage and/or while pushing baby carriages. You do not hear about those methods/strategies too often. All kidding aside, great work! I have been posting monthly updates, so here goes: Goal for September was to run every day of the month, and have average weight below 163: I ran 29 of the 30 days, so missed that one, but average weight ended up at 162.86 - so that was good. I have lost 9 pounds since January. I ran 136.28 miles in September. Here are the workouts: Weekly long run: 10 miles @ 11:01 pace; 8 miles @ 10:56 pace; and another 10 miler @ 10:17 pace. I run those keeping my heart rate below 130, so am happy to see the pace drop. Weekly tempo run: 4 miles @ 7:39 pace; 5 miles @ 7:26 pace; and another 4 miler @ 7:11 pace. I run those with a heart rate above 165. Over the last few months, they have been in the 7:15 to 7:25 pace range, so the 7:39 and 7:11 were surprising. I do not have a scheduled 5K coming up, so I stopped running half milers at 3:13 pace, but ran one junk to marathon paced run a week (155 to 160 heart rate): 3 miles @ 8:00 pace; 4 miles at 7:48 pace, and 6 miles @ 8:24 pace. The rest of the miles were easy or endurance pace - between 9:00 and 10:00 minutes per mile, keeping heart rate between 130 and 150 (mostly high 130's). The first week of the month was a cutback 25 mile week. The other weeks were 34 miles per week. Goal for October is an 8K on October 15 - goal time: 34:xx. Goal for 2006 was to run 1500 miles. As of 9/30 I had run 1,121.32. If I average 29 to 30 miles per week, I will make it. Average miles per week so far has been just under 29, so it is going to require just a little more effort. quote: Originally posted by MaineRunner2001: I have been doing monthly updates so here goes: In August, I ran 25 of 31 days - 120.11 total miles. Goal race on August 5. Originally 5K, but due to bridge construction course was changed to 3.19 miles. Original plan was to try for sub 20 minutes, but because of bridge repair changed plan - run 6:45 miles instead of 6:26 miles. Ran the 3.19 miles in 21:35, 6:46 minutes per mile. That pace would have made the 5K 20:58, and that is how I recorded it! Cut mileage week of race to taper, and ran light week after race for recovery: 17.29 miles and then 19.06 miles. Very happy with third week in August: 34 miles with a 10 mile long run (10:35 pace), 4 mile tempo run (7:23 pace), and 4 mile marathon pace run (8:12 pace). Started fourth week in August with an 8-mile long run (10:00 pace) and a 4-mile tempo run (7:19 pace). Then pulled groin muscle playing touch football at company summer outing! Took two days off. Ran 25 miles that week. So far this week: one 10 mile long run (dismal 11:39 pace) plus 14.76 endurance paced miles. Plan to run four to five miles tonight and tomorrow so will have 32.76 to 34.76 miles this week. Cross training: tennis, commute on bike to work (11.9 miles One-way), and that stupid touch football game. Zero, one, or more of them each week. Wife started running so ran/walked with her a bit. Also on the home front, my 16 year old (soon to be 17) signed up for high school cross-country. His first 5K meet was 22:15. I suspect he will be close to sub 20 by end of the season, if he stays healthy. Weight improved - average of recorded weights in June was 165.45; July 163.93; August 163.20. Over the last week or so, I started eating more than I should. Need to stop. Thinking about running a 5K in my hometown October 29. Goal will be 20:xx. Next sub 20 shot April 2007. Goal for September: run everyday and average weight below 163. Good running all IP: Logged
MichiganFlyer Cool Runner	posted Oct-02-2006 09:52 AM quote: Originally posted by joev9: McMillan predicts a 20:24 5K off my 33:48 time, so that is some progress there too. One more 5K in November, so now it's time to put in 6 good solid weeks of training to get those last 30 seconds or so... Congratulations Joe! IN January of this year I ran 5 miles on the treadmill in 33:41....that same week I ran a 5k on the treadmill in 19:58. You are so close! IP: Logged

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