| Author |
Topic: Sub 20-Minute 5-K |
joev9
Cool Runner |
 posted Oct-02-2006 10:25 AM
  
thanks, man. i feel close, and the november 5K that i am doing is totally flat and very fast. set my then PR at it last year, so i am hopeful.
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JasonsDrivingForce
Cool Runner |
posted Oct-02-2006 11:49 AM
quote:
Originally posted by joev9:
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...
joev9, Wow that is a great run! A 33:48 is quite good for a 5 mile race. I ran an 8K last weekend and all I could do is 35:44 but I was able to do the sub 20 yesterday. You should be able to easily eclipse the 20 minute mark in a 5k. Good luck with it and let us know when you hit the magic number!
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joev9
Cool Runner |
posted Oct-02-2006 01:34 PM
thanks jason, but i wasn't pushing a stroller...
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fireonthemountain
Member |
posted Oct-03-2006 09:55 PM
just wanted to boast, I guess, er, celebrate...I just ran the same 5k race course I ran a couple weeks ago (my time for that race was 20:11). I had a PR and it was a sub-20! I ran the same course in 19:38! Unfortunately, it wasn't an actual race tonight. But now I know I can do it.
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JasonsDrivingForce
Cool Runner |
posted Oct-04-2006 01:54 AM
quote:
Originally posted by fireonthemountain:
just wanted to boast, I guess, er, celebrate...I just ran the same 5k race course I ran a couple weeks ago (my time for that race was 20:11). I had a PR and it was a sub-20! I ran the same course in 19:38! Unfortunately, it wasn't an actual race tonight. But now I know I can do it.
Good job! go for the sub 19:30 the next time you race that course. You are so close!
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fireonthemountain
Member |
posted Oct-05-2006 09:57 AM
Thanks Jason. I will give it a shot...
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JasonsDrivingForce
Cool Runner |
posted Oct-08-2006 01:28 PM
I was able to break the 20 minute barrier for the 5k again today. I had an 18:52 at 3 miles so I must have been arround 19:35 at the 5k mark. It was without the stroller though. It was also the first 5k of a 10 mile race so I really couldn't go all out. I started way to fast though. I just could not control my pace because I am so used to running with the 80+ pound stroller. I went out in about 5:30 for the first mile and it felt great. I really started to fade fast after I got to the 10K mark though. My training has been so limited lately that I just do not have the endurance for the longer races. In the end I got a 1:11:11 for the 10 miles. I guess that is not that bad but I really wanted to see what I could do for the 8k and 10K. I went out really strong to see if I could PR in those distances because I knew I was not in shape to try for a good time in the 10 miler. I ended up setting my PR in the 1 mile, 2 miles, 5k,4 miles, 8K, and 10K. Now that was without the stroller but shaving 3 minutes off your 10K PR is good anyway you put it.
[This message has been edited by JasonsDrivingForce (edited Oct-27-2006).]
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MichiganFlyer
Cool Runner |
posted Oct-09-2006 07:43 AM
Jason great 10 mile time!I just ran a balls out 10 mile run on the treadmill (wanted to break 75 minutes) because I can use pace to my advantage on the treadmill. The 1st 5 miles I was on pace with a 37:23 but I knew I couldn't sustain that pace. The last 5 miles wre in 38:05 for a total 10 mile time of 1:15:28. I guess I am not quite in shape for a 20 minute 5k.
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joev9
Cool Runner |
posted Oct-11-2006 01:10 PM
took last week off due to some trouble sleeping and feeling a bit tired and overtrained. back at this week and really think the rest has helped. comparison of today's interval workout vs. the same interval workout on May 17, 2006 (both included 1.5 mile warm up and cool down):May 17, 2006:
1st 800: 3:10
400 rest: 3:43
2nd 800: 3:06
400 rest: 3:43
3rd 800: 3:06 Today:
1st 800: 3:06
400 rest: 2:45
2nd 800: 3:06
400 rest: 2:45
3rd 800: 3:00 two really positive things i am taking from today's workout besides just the 800s being faster: 1) shorter rest intervals. i had planned on longer rest intervals but felt ready to go much quicker than back in May 2) this workout felt easy. i was planning on 3:10 800s but had to ease up on #1 to hit 3:06 so i just went with it. also, i almost added on another 1 or 2 800s but i planned this workout to not be too taxing given that i am coming off a rest week. also, really wanted to re-run the same workout to see where i stood. really starting to feel like i am going to be able to go under 20 soon!!!
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Jim24315
Cool Runner |
posted Oct-11-2006 01:35 PM
joev9I believe that you would benefit greatly by: 1. Slowing your 800's down to about 3:15 or even slower; certainly no faster than 3:12 2. Taking only a 1-minute recovery jog between each 3- Doing 6-8 at time instead of only 3 or 4 "It is an illusion to runners that running at or faster than race pace is needed to improve in races. A total illusion!" ...Tinman I have found this to be true in my own experience and so have many others. You only need to average 6:25 to break 20 for 5k, so why do you think you need to practice at 6:00-6:10? By doing more reps and taking a shorter a rest you are going to become more fit. When you are more fit you race faster. There are times to run the hard ones, but not that often. I think you would do better by focusing on the other stuff. [This message has been edited by Jim24315 (edited Oct-11-2006).]
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joev9
Cool Runner |
posted Oct-11-2006 02:24 PM
thanks for the advice jim, i will give 6x800 at 3:15 with 1:00 rest a try next time. don't know why i run them at the speed i do, other than that i can (doesn't seem like a very good reason though)...
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joggernut
Cool Runner |
posted Oct-14-2006 04:01 PM
I've been lurking on this topic for a few months.
I ran my first 5K in Feb.and it was 26:??
Got hooked!
Ran a few more 5Ks and got down to 22:04. Still not worthy of this thread. But kept it in my mind that sub 20 would be my long term goal. Today I ran a local 5K hoping to run around 21:30. But Holy Smokes, I blew out a 20:17 ! ! ! My training partners were telling me that I was getting fast, but I had no idea. They also said that the cooler weather would drop a great deal of time off my races, but I didn't think it would drop that much.Anyway, new goal, Break 20 by New Years! RACE ON! [This message has been edited by joggernut (edited Oct-14-2006).]
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JasonsDrivingForce
Cool Runner |
posted Oct-14-2006 07:26 PM
Sounds like you have almost got it! Wow going from a 26 to a 20:17 in one year is no small feat! Just give it all you have for the last 1/4 mile or 1/2 mile if you can. That should get you those extra 18 seconds. I was able to knock 26 seconds off my PR with the stroller today. I ran a 19:16 with an 85+ Lb double jogger at the Autism Ribbon run. It was an absolutely gorgeous day. About 40 degrees and sunny. I had to bundle the kids up alot and use the wind screen so that added a few pounds. It didn't matter though I was much more consistent this time. I had a 5:58 first mile, a 6:50 mile, and a 6:28 after that. I actually out kicked several people at the end. It had a long 1/4 mile down hill to finish and I think I was able to cover that in about 1:20. I ended up winning my age group. There were some fast runners though. The winner was 14:42 and the first girl who third overall actually ran a 17:10. quote:
Originally posted by joggernut:
I've been lurking on this topic for a few months.
I ran my first 5K in Feb.and it was 26:??
Got hooked!
Ran a few more 5Ks and got down to 22:04. Still not worthy of this thread. But kept it in my mind that sub 20 would be my long term goal. Today I ran a local 5K hoping to run around 21:30. But Holy Smokes, I blew out a 20:17 ! ! ! My training partners were telling me that I was getting fast, but I had no idea. They also said that the cooler weather would drop a great deal of time off my races, but I didn't think it would drop that much.Anyway, new goal, Break 20 by New Years! RACE ON! [This message has been edited by joggernut (edited Oct-14-2006).]
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joggernut
Cool Runner |
posted Oct-14-2006 07:32 PM
quote:
Originally posted by JasonsDrivingForce:
I was able to knock 26 seconds off my PR with the stroller today. I ran a 19:16 with an 85+ double jogger at the Autism Ribbon run.
Amazing! You've inspired me to train with my 3 year old in the single stroller at least 1 time a week now!
Are you sure that strollr isn't motorized?
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JasonsDrivingForce
Cool Runner |
posted Oct-15-2006 01:28 PM
I would definitely say go for it! There is nothing more rewarding than running with your family. Heck, I got my wife into running. She is only 5'2" but she managed a 28:00 yesterday. That is quite impressive considering she hasn't been training at all. Whatever you do though don't try to do too much with the stroller at first. The weight and the way it will change your running style can lead to injury if you do not ease into it. quote:
Originally posted by joggernut:
Amazing! You've inspired me to train with my 3 year old in the single stroller at least 1 time a week now!
Are you sure that strollr isn't motorized?
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kgdmusic1
Cool Runner |
posted Oct-15-2006 07:45 PM
Well, I missed the boat yesterday with a 20:16.
I'll keep following the thread's advice.I think my downfall really was not knowing my pace - I couldn't see the mile markers. I hit mid race and just tried to sustain the pace I had vs. speed up or slow down. I feel if I knew my splits then I wouldn't have had so much left at the end - I must have done a 14 second 100m and outkicked 4 people. I ran an 11.5 in high school - I have fast twitch muscles. Ran a 53 400m so you see why I'm struggling to get through the barrier? I have however improved 1.5 minutes in a year. Not bad..... I just continue to wonder where I need to max out my mileage - I'm at 45pw now....
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joev9
Cool Runner |
posted Oct-17-2006 10:00 AM
for a 20:00 to 20:30 racer, what would be a good pace for a 3-mile temp run. I am thinking 7:00 but is that too fast for an AT workout?
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JasonsDrivingForce
Cool Runner |
posted Oct-17-2006 10:27 AM
With 53 second speed you should be able to sprint a quarter mile, then stroll a quarter, then sprint again, and so on…. and still break 20 minutes. If I was you I would find a comfortable pace and just go with that. Then with a half mile or ¾ of a mile left just do an all out sprint until you are just exhausted. That would definitely get you those last 16 seconds. Typically a steady pace through the whole race is the best way to run. However, if you have that much speed but you are struggling with stamina then why not try to go with what you do best? I am surprised that with 45 mpw you don’t have the endurance to hold a much faster pace. How fast do you run your training runs? quote:
Originally posted by kgdmusic1:
Well, I missed the boat yesterday with a 20:16.
I'll keep following the thread's advice.I think my downfall really was not knowing my pace - I couldn't see the mile markers. I hit mid race and just tried to sustain the pace I had vs. speed up or slow down. I feel if I knew my splits then I wouldn't have had so much left at the end - I must have done a 14 second 100m and outkicked 4 people. I ran an 11.5 in high school - I have fast twitch muscles. Ran a 53 400m so you see why I'm struggling to get through the barrier? I have however improved 1.5 minutes in a year. Not bad..... I just continue to wonder where I need to max out my mileage - I'm at 45pw now....
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Jim24315
Cool Runner |
posted Oct-17-2006 11:14 AM
quote:
Originally posted by joev9:
for a 20:00 to 20:30 racer, what would be a good pace for a 3-mile temp run. I am thinking 7:00 but is that too fast for an AT workout?
I'd say 7:05-7:15 Did you try those intervals with slower pace and shorter recovery? The key is to do these and your tempo runs regularly, often doing one of each during the same week. Because you are not hammering them you can string them together for weeks at a time without breaking down. If you throw in a weekly long run on top these you have a solid core. It is very important, though, to run easy on your in between days. Even though you aren't hammering, a long run, tempo run and intervals in the same week can wear you down if you don't run easy--I'm talking 8:40-9:00 pace and even slower somtimes, on your easy days. I'll say it again--you don't need to hammer intervals at race pace and faster to bring your 5k time down. I went from 21:30 to 19:40 in less than 5 months at age 59 doing what I outlined above. I almost never ran goal or race pace during that period.
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joev9
Cool Runner |
posted Oct-17-2006 11:47 AM
i have not done the intervals yet, got them lined up for next week. right now i am alternating intervals one week, tempo the next with a long run on the weekend (9 miles this past saturday). it is also prime rock climbing season (my first love) and i am trying to balance running 5 days a week with climbing 3 days a week (not enough freaking days in the week). i do my other weekly runs in the 8:50 to 9:05 range (about 70% MHR) so i think i got those down pretty good.7:05 to 7:15 sounds like a good pace for tomorrow's tempo run. thanks Jim.
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SCMacDonald
Member |
posted Oct-19-2006 03:06 PM
I am new to running as well...A Clydesdale if you will...6'4" 230lbsMy PR is 25:48 I guess I have a ways to go, but I love running. I didn't think I would like it this much. I try and do 8 to 9 on the weekends and 4 to 5 a couple days a week. I need to get in some of this "speed work" everyone t alks about...Keep me informed.
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joev9
Cool Runner |
posted Oct-19-2006 04:14 PM
Great tempo workout yesterday. Warmed up and cooled down with 1.5 miles easy, ran 3 miles tempo in 21:20 (mile 1: 7:06, mile 2: 7:07, mile 3: 7:07 [its nice to have a flat bikepath to run on with 1/2 mile markers to keep the pace even]) and felt absolutely amazing. It felt "comfortably" hard and seemed to be just the right speed. Looked back in my training log and this tempo run seemed much easier than a similar one I did on September 6 where I ran at a 7:15 pace. 19:xx is going to be mine, all mine!!!Thanks for the tips, Jim, are you a coach???
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Tchuck
Cool Runner |
posted Oct-19-2006 11:11 PM
quote:
Originally posted by kgdmusic1:
Well, I missed the boat yesterday with a 20:16.
I'll keep following the thread's advice.I think my downfall really was not knowing my pace - I couldn't see the mile markers. I hit mid race and just tried to sustain the pace I had vs. speed up or slow down. I feel if I knew my splits then I wouldn't have had so much left at the end - I must have done a 14 second 100m and outkicked 4 people. I ran an 11.5 in high school - I have fast twitch muscles. Ran a 53 400m so you see why I'm struggling to get through the barrier? I have however improved 1.5 minutes in a year. Not bad..... I just continue to wonder where I need to max out my mileage - I'm at 45pw now....
Maybe your aerobic base continues to need work. I also am fast twitch oriented but you are a bit faster than I am. On my 20-25 miles per week at age 40, I can run 19:23. It seems like you should be able to easily break 20 min. and soon if you are training correctly. ------------------
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Tchuck
Cool Runner |
posted Oct-19-2006 11:17 PM
quote:
Originally posted by Jim24315:
I'd say 7:05-7:15Did you try those intervals with slower pace and shorter recovery? The key is to do these and your tempo runs regularly, often doing one of each during the same week. Because you are not hammering them you can string them together for weeks at a time without breaking down. If you throw in a weekly long run on top these you have a solid core. It is very important, though, to run easy on your in between days. Even though you aren't hammering, a long run, tempo run and intervals in the same week can wear you down if you don't run easy--I'm talking 8:40-9:00 pace and even slower somtimes, on your easy days. I'll say it again--you don't need to hammer intervals at race pace and faster to bring your 5k time down. I went from 21:30 to 19:40 in less than 5 months at age 59 doing what I outlined above. I almost never ran goal or race pace during that period.
Totally agree with Jim here. I stopped hammering intervals and focused on strong aerobic runs, tempos, some critical velocity reps and striders and my times for all races went down. I only do 2 key work outs per week which includes my long run. I include quality within my long run (MP tempo miles) or run it at a stronger aerobic pace i.e. 75-80% of max HR and then do CV reps the other other day of week or 3-6 miles of MP tempo work. This works big time. I am a big believer in stronger long runs as your conditioning improves or as you approach goal races. If you do intervals and tempo runs 2 other days per week in addition to your long run, then the long run should be slower paced. My body can't take all three though which is why I do 2 quality. My other 2 days running are comfortable with striders. ------------------
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joev9
Cool Runner |
posted Oct-20-2006 08:01 AM
yeah, i am focusting on two quality workouts a week (alternating tempo and interals week to week). i really like the long runs and am just gettting strong enough at them now where i can do the last 25% to 35% (3 to 5 miles) at a strong MP type effort.
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