Forums > Racing > 2010 - 10km < 38 minutes + 5km < 18 minutes
Noyau continues with the impressive racing - no question that sub 30 8km is done and dusted. Shouldn't be much of a stretch no carry it for a further 2km. Good work and keep it up.
Dwane
Resident of Pennsyltucky
Currently trying to guage my fitness level. Last night I incorporated 1.5 miles in 9:53 (6:35/mile) inside a 4 minute run with the rest at 8:00 pace. I hadn't done a tempo in awhile. It didn't feel great but I got through it.
Having trouble getting the mileage up. I'm averaging 30.5 a week in 2010 but my high is only 41. Much better than last year but I have a ways to go. The trouble is not because its too hard physically, its time constraints. Now the weather is finally turning around, maybe I'll have better luck.
For the earlier debate, I believe the key to bringing your times down is to get the mileage up. I was at my lifetime peak after 10 or 11 weeks at my highest mileage level and I didn't even sniff the track once. You can test it at the lower mileage levels/higher intensity for 8 weeks or so then you'll peak and you'll have to rebuild a base. From experience, if you do lower mileage/higher intensity your injury risk goes up and after you're sharp you will plateau no matter how intense it gets.
Shooting for races starting late April. Every 5K up here is hilly so it puts a huge dent in your times. Pretty bad when your 2nd mile is in over 8 minutes but its so hilly you passed several people in the race.
another funny race: not sure about the length, I will log it as 8,2k (that's what I measured) (claimed to be 8,5k) 4k down-hill, the rest is a perfectly flat course, result is 29:39. that was funny to run 4k down-hill. don't know what to say about the result, but the effort was good. I'am happy with it. 22 guys on my age groupe, became 18th or something (a 2:40 marathoner was 4th)
another funny race:
not sure about the length, I will log it as 8,2k (that's what I measured) (claimed to be 8,5k)
4k down-hill, the rest is a perfectly flat course, result is 29:39.
that was funny to run 4k down-hill.
don't know what to say about the result, but the effort was good. I'am happy with it.
22 guys on my age groupe, became 18th or something (a 2:40 marathoner was 4th)
Sounds good to me. Everyone thinks downhill courses are easy. They are only easy if you take it easy. I bet your legs were turning over pretty darn fast to get well under 30 for well over 8k.
John
Run happy
Sounds good to me. Everyone thinks downhill courses are easy. They are only easy if you take it easy. I bet your legs were turning over pretty darn fast to get well under 30 for well over 8k. John
John, they were indeed.
Although I often use up and downs in my training that was my first down hill race experience.
I tried to use small and fast strides to survive the flat part of the course, somehow it did work. My legs are tired, only slow miles this week.
a possible HM in April, I hope
I will be running in the Liverpool half so do confirm if you are and I can try and buy you a pint of something refreshing afterwards? very nice course finishing by the mersey river...
I will be running in the Liverpool half so do confirm if you are and I can try and buy you a pint of something refreshing afterwards?
very nice course finishing by the mersey river...
Apparently I'm number 4266 and the event sold out at 5,500 this year.
I don't suppose you know anyone traveling from the Southport area do you? I was planning on taking the train but I'd neglected to account for the ubiquitous Sunday engineering works which are indeed taking place on that Sunday on the northern line.
Time for an update:
1. Solid month of training - running more than studying. This does not bode well for exams but the good news is below.
2. Ran a PB for the monthly 3K running group time-trial this morning - 10:23. No question the simplest of advice - run more, run faster is correct. Negative split with a 5:13 first 1500m and a 5:10 second 1500m. Felt like I gave it all, but not completely stuffed after I recovered.
3. First race around the goal distances coming up on the weekend - 8km (out and back). Very flat but along a bay and probably windy. McMillan says 29:51 on the 3K time - this seems a little ambitious but since it is neither 5K or 10K I think I am going to go for the glory or crash and burn approach (I need 3:45/K or 6 minute/mile) - but would be interested if anyone had any thoughts Re: suggested pace.
GOOD LUCK TO EVERYONE RUNNING BOSTON MARATHON - look forward to your motivation in a few weeks time when you guys turn that base into some impressive speedwork over the shorter distances.
P.S. Don't know Dakota or Thunder personally but I am going Dakota by 40 seconds (you have got to watch the ones not talking it up)
Count me in on this goal. I think I have a legitamate shot at going sub 18 this year. Sub 18 was also my goal for last year, but I had an injury over the summer which put me out almost two months. Now, I am coming off of my first race of the season (and first race in a year) which I hit in a much better than expected 18:17.
Double with intervals in the evening tomorrow. I am going for 5 to 6 X 1200 meter in 4:20 with 600 meter recoveries. My only hope is that the wind is not too harsh.
2. Ran a PB for the monthly 3K running group time-trial this morning - 10:23.
Nice! Daniels would have that equivalent to about an 18:06 and a 37:31. Now you just need to find some fast and flat 5k's and 10k's.
Good luck on the 8k. That's a nice distance. Most of the 5 mile races I've done though have been cross country(ish) so I don't really have any advice.
what if that was a race rather then a time trial great result
last week was a disaster for me, nothing but a 20k long run and a descending intervall (total of 30 miles -my plan was a lot more then that-. well I will try to stick to my plan this week.
a 5k race in 4 weeks in corporate games, on the track, never raced on track before. will do a 3k time trial this friday, our corporate team captain wants to see where we are, I thought a 3k will do the job. We'll wee :d
Welcome Ryan,
Great opening run. I think you are a lot closer than I am at the minute - got to get the endurance to cover the longer distances with the speed. Going with similar type longer interval and more miles. I will add your name and good luck.
Noyau - hope the time trial goes well. With your speed 3K should be a breeze. I want to see something faster than my time given you have already cracked the 30 minutes for 8km's.
Thanks John - yeah I don't know either. As I said, think I am just going to try to go out at 3:45/km and see how many I complete. If I make 5 it will be right on my 5km PR which will be a nice consolation. B goal is under 32, but I really just want to see if I still need a few more months of 80km a week or the endurance has already picked up.
Welcome Ryan, Great opening run. I think you are a lot closer than I am at the minute - got to get the endurance to cover the longer distances with the speed. Going with similar type longer interval and more miles. I will add your name and good luck. Noyau - hope the time trial goes well. With your speed 3K should be a breeze. I want to see something faster than my time given you have already cracked the 30 minutes for 8km's. Thanks John - yeah I don't know either. As I said, think I am just going to try to go out at 3:45/km and see how many I complete. If I make 5 it will be right on my 5km PR which will be a nice consolation. B goal is under 32, but I really just want to see if I still need a few more months of 80km a week or the endurance has already picked up. Dwane
Great 3k TT Dwane! The miles are already paying off - I suspect you will surprise yourself in the 8k, the evenness of your 1500m splits shows your endurance iwas good over 3k - I look forward to hearing about the race....
I suck at these faster races. Ran the Scotland Run 10k in Central Park this past Saturday. It was warmish for this time of year and sunny. mid 60's. Central Park is hilly. I ran a 38:20. I was trying to maintain 5:55-6:00/mi pace. Mile 4 (which is basically 100+ft uphill) killed me. I went 5:55, 5:54, 6:01, 6:33, 6:07, 6:11, 1:34 (5:52/mi). My Garmin measures 6.26-6.27, due to the crowds at the beginning and not being able to run tangents. Disappointed not to be able to run sub-38. Oh well, I might try again at the Healthy Kidney 10k in mid-May but it usually takes me a while to get back going after a marathon...
I ran a half the Sunday before in 1:23:39, with the last 5k of the half in 19:07...
DCV,
I sort of feel your pain as with your training you deserve to run much better times over shorter distances, but I think actually given that you are at the end of a marathon training and doing 100 miles a week and are not tapered that 38:27 is an absolutetly fantastic time. Congratulations and I can't wait to see what you do can come up with after the marathon. I think you will smash all our times very shortly.
take into account the downhill part :d
I have a 10:50 for the first 3k of a 6k race, so I am just expecting better.
one key training of the week:
4x1600 with 800 rec. paces between 6:02~6:00, that was hard, but felt really good after my recovery bier
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