Forums > Racing > 2010 - 10km < 38 minutes + 5km < 18 minutes
Right on Hereford...
Nicely done, John! And I second the thanks for that Letsrun post, Ken.
My 5k on the track last night went pretty well. It was my fastest 5k in over a year, and within 2 seconds of my altitude best at 18:34. Also my first race as a 40-year-old!
Nicely done, John! And I second the thanks for that Letsrun post, Ken. My 5k on the track last night went pretty well. It was my fastest 5k in over a year, and within 2 seconds of my altitude best at 18:34. Also my first race as a 40-year-old!
Thanks. And that's a nice run at elevation. That's at about five and a half thousand feet right? I can't imagine running fast at elevation. I've run at 8,000 feet a couple of times (once at a conference at Snowbird in Utah and more recently at some field sites in the Sierras here in California). I'm okay until it gets to any sort of incline (which are surprisingly common at elevation) and then am totally unable to ever get my breathing back in order. I guess it takes practice.... In England we think anything over 3,000' is a mountain.
Happy birthday and welcome to the masters. It's all downhill from here. Take that however you want.....
On a more general note I tried Greg McMillan's Race Week 5k workout tonight. I've got a low key race on Sunday and another track meet next Friday and wanted to do a track workout tonight but without killing myself. I stumbled across this workout and it looked perfect. Basically it's 3x400 @ goal 5k pace w/ 100 jog between, then 400 jog after the last one. Then 3x400 @ goal 5k pace - 2-3 seconds w/ 200 jog between, then 400 jog after the last one. Then a final set of 3 x 400 @ goal 5k pace- 4-6 seconds w/ 400 jog between.
With a goal 5k of 18 giving a pace of ~87 per 400 I aimed for 87, 84 and 82 for the reps and hit:
86, 86, 87,
83, 83, 83,
80, 82, 79
Strangely the first set was the hardest but overall it felt like a decent workout without being a killer.
John
Had my first proper 10K race in ages this morning. After breaking 18 on the 5K earlier this Summer, I knew I had a good chance of sub38. My only concern was that my increased milage (marathon training) has been sucking all speed out of me recently. I have basically been struggling to do 6:45 pace tempos.
Nice flat course, perfect weather with a little drizzle during warm-up, lined up right behind the fast guys and of course went out way too fast. First 5K in 18:29 (splits 3:33 - 3:48 - 3:37 - 3:49 - 3:41). Not sure if the K markers were off, it didn't feel like I was changing my pace that much after the sprinting start.
Felt alright at that point and realized that I had a good shot at sub38, so I just planned to try and stick to 3:50 pace all the way home. Kept with the plan, more or less, with splits of 3:48 - 3:50 - 4:07 - 3:54 - 3:31 finishing in 37:39.
Mission accomplished and happy to see that the speed was still there after all. Now back to marathon training!
Anyone else got any races coming up?
Mission accomplished and happy to see that the speed was still there after all. Now back to marathon training! Anyone else got any races coming up?
Belated congratulations! About time we had someone graduate around here. It's been quiet, too quiet.
I have my yearly crack at a fast 10k in a little over a week now. I'm feeling okay but I'm not confident I'll match last year's time (38:27) let alone get under 38. Still, maybe I'll surprise myself.
I am chipping at it. 18:10 today. Anyone else in the hunt?
This thread has gotten very old... but I feel like bragging and reviving an old thread. I just ran 17:57 at Carlsbad 5000 in early April, then 37:59* at the Get in Gear 10k this past Saturday.
*my official chip time according to the race is 38:00, but my Gun time was 38:10, and the webpage said I crossed 11 seconds after the gun... It's obviously because they round up the times instead of rounding off. My watch said 37:59 so Im sticking to it.
Nicely done! That's an impressive April you had there.
Congratulations Gopher Ryan. I'd stick with the watch time of 39:59 because after all that is clearly indicative of perfect pacing. But in all seriousness that is a great result and well deserved for your 18 months work.
I have just finished my exams and completed my first two weeks of slow, short, painful running. Reviving this thread reminds me of how seriously unfit one can get with 18 months off from running. It seems like an impossible mountain to climb to get back to thinking about a sub 18 5km and certainly is not on the cards for this year but will think about it again over the next 12 months. Have changed my training a little this time, am going to do a lot less speedwork and try to buildup a significantly greater aerobic base - aiming for ~ 100km/week even if that means slowing the pace down to 8-9minutes/mile for the easy/long runs.
Hope everyone else is running well.
Dwane
. But in all seriousness that is a great result and well deserved for your 18 months work.
Thanks for the kudos Dwane and John. Dwane- sorry to hear you've been off for 18mo. You'll get back to where you were faster than you think. I don't know if you follow Pete Magill, but he keeps getting hurt and completely stops running for 6 continuous months...then starts training again for 3-4 months and will win the National XC Meet or set a new AG world record. He's kindof a local running god around here.
Now about those 18 months of work on my part... I'm not so sure about that. I have a 13 month old who had cut my available time for training almost in half. Fortunately she has recently taken to enjoying the Bob Stroller, and the sun is staying out later in the evening. I can't explain my recent 10k PR in terms of the generic Running Ahead religion- run a lot, mostly slow, sometimes fast. My runs have been- run when I can, run fast if I feel good, slow if I don't. Maybe that just works better for me? I certainly don't think I will ever be a <35:00 10k runner in the future with that mantra however.
I remember this thread and thought I put my name in earlier but realized that when it was more active I was more slow. So, after reading back a few pages I now see that, according to mikey, I'm supposed to run my next 10K in the 36s. Gulp.
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