Forums > Racing > Goal of sub 18:36 minute(6 minute mile average) and sub 18:00 5k
When I was in Maui and went to the summit of Haleakala (10,023ft). We had to park at the lower parking lot (around 9600ft). So it was about a 1/4 - 1/2 mile walk (in darkness on a road though) to the summit with a 400ft incline. Needless to say, I could feel the lack of oxygen, in the walk up to the summit. (Also, it was freakin' cold, probably 40-50mph winds and in the 30s)...
My altitude experience - some buddies from work and I have hiked Mt Whitney every July for the past 6 years. Starts at 8,500 ft and you hike up to the peak at ~14,500ft. Let me tell you the last bit from about 13,000 to the top will make you see God. Cannot for the life of me understand how people climb Everest - almost double that elevation. The first year I did the Whitney hike a friend and I decided we'd try to run it. In addition to the altitude gain it's a 22 mile roundtriper. We started off fine but by the time we got to about 10,000ft it was a run/walk kind of thing. At 13,000ft it was a walk/slog/shuffle. The return 11 miles felt like the easiest run I've ever done, it was such a contrast to going up. We just flew down that thing - getting more and more oxygen as we went. Good stuff.
Man, the Whitney hike is the best. We hiked in and camped at 12,000ft, so we had a night of acclimation. But from there, just about the first thing we did was this climb with 96 frickin' switchbacks. We had one guy with us who was in pretty decent shape, but kind of a dick -- he tried to hike real fast, and hurled at some point during the switchbacks. A much-needed dose of karma/humility there.
I've come to look forward to this part of the year because of the hike. Unfortunately, this year is the only year we weren't selected from the lottery. I may just take two days off during the week, drive down and try to get one of the mid-week permits they make available on a day to day basis.
Resident of Pennsyltucky
Ken I think you would've been right on with your guess given normal conditions.
When I started the time trial yesterday it was 87 degrees and HUMID (we later got drenched with several thunderstorms). I am a terrible hot weather runner. It does not help that I am 190 pounds...even when I was 155-160 I suffered in conditions like this.
I tried giving it the race treatment i.e. extra stretching, warmup, more stretching, mental prep, but I even felt a little crappy at the end of a warmup mile. Within half a mile of the time trial, I knew I didn't have the top gear required that day. It ended up being 2 miles in 12:36 (split 6:11, 6:25), then 4x400 in 90 with a jog recovery on the way back up. I got in 6 miles worth of running and my first interval workout in a long time...like several years...so I salvaged something.
This does hint that I need more of a distance base, so I'll keep getting in the miles.
Kpk -- Those are still pretty impressive times given the conditions; however, I think you’re spot on about increasing your base.
So who is racing this weekend? Anyone have any 5Ks lined up? I’ve got a 4 on the 4th, but with a start forecast of 82F and 80% humidity, I’ll be ecstatic with a sub-6:20 performance.
kp - I've come to determine that training in the summer is worse than the winter. 86F, ugh. This morning I was running 68-69F. Not bad you'd think. But with 100% humidity in a fog, so dew point = 68-69F. I came out after 10 mile looking I had just gotten out of the pool...
I've got a 4k, 5k, 5k on the upcoming Monday's (7.6, 7.13, 7.20). I'm hoping to get near 14:40 in the 4k. The other 5k's, I'll be happy to be where I was this past 5k (18:4x's). They are more hillier/loose footing courses versus the 4k, last 5k which were flat on roads...
I have a 5 mile race on 8.3, but don't know if I'll run that since I get back from a vacation to Ireland that morning. I'm running the NYC Half on 8.16. That race, however, will probably be at the end of my first near-100 mile week. Focus in August/Sept/beg Oct. will be marathon training... Pfitz calls for a couple of tune up races pre-marathon. Unfortunately, the 10k I like to run is the morning after I'll be attending a U2 concert @ Giants Stadium. I am not expecting a PR at that race
Thanks for the encouragement dcv, Roedio...yeah I was pretty mad after that one especially given recent tempo runs. But all those were done on the treadmill in 70 degrees in my basement. I ran enough 5 mile races in college but my all time PR stands from a solo time trial done on the home course on a 29 degree afternoon in January...a few hours later we got 4 inches of snow.
Really the weather has been fairly moderate here in the northern mid-Atlantic. Baltimore hit 90 2 days at the end of April and hasn't hit it since. Going into this weekend and next week its low/mid 80s. Should be decent weather for anyone doing 4th of July races this weekend!
As for the altitude point, I was once on the top of Mt. Evans in Colorado (14,200+ feet). I heard a rumble of thunder and got the hell off that ridge. I might've jogged about half a mile back to the car but it felt like I had run 5, like my lungs were only half their normal size. I can't imagine anyone training at 5 digit altitudes!
Good luck racing everyone, I'm going to try and bump that mileage up over 40 either this coming week or the next. Heading to the beach tonight!
I am wondering if I run some where in the mid 19 min range, will I be embarrassingly slow for these meets?
If not, I would be very interested in running them for fun.
Hurdles, anyone?!
6:00 PM - Running Events:
$5.00 Entry Fee unlimited events; $2.00 Spectators.
We have these meets around Lansing, Mich as well.
It sounds like a blast.
If I go I would run the mile and 2 mile perhaps more than that.
Cue up Pomp and Circumstance, boyz, cuz you got a graduate here!
Did Run San Ramon 5K (San Ramon, CA) in 18:31. Got to the 2 mile mark in ~11:57 and was able to hold a reasonable pace and then run like hell at the end. We pre-ran the course before the race which helped a huge amount. The end of mile 3 consists of two rises separated by a flat. You make a left turn and you can see those rises up ahead but I was mentally ready for them as I knew they were coming. As well, at the end of the second rise you make another hard left and then it's about 400-600m to the finish line. I knew it was almost over so I was able to keep pushing up those rises and then turn it on at the last left hand. Pre-run the course? YES!
MTA: 18:31 was my official time (it wasn't a chip timed event) but my watch time was 18:31.72 - I'm counting the official time! Garmin reported 3.13 miles as race distance so I'm gonna say the course was definitely not short and probably dead-on.
Did Run San Ramon 5K (San Ramon, CA) in 18:31. Got to the 2 mile mark in ~11:57 and was able to hold a reasonable pace and then run like hell at the end.
Good one! Congratulations, it sounds like you ran a pretty smart race.
+1 on pre-running the course. For a 5k at least it's a good warm up distance too.
John
Great race Ken! Congratulations!
