Goal of sub 18:36 minute(6 minute mile average) and sub 18:00 5k (Read 3487 times)

Ok guys I am going to give a serious shot at the sub 18:00 next weekend! I just finished putting aero bars on the single stroller! I know it sounds crazy but it actually puts me in a perfect position for running uphills! I expect the aero bars to take 20-40 seconds off of my uphill mile times! I tried it with my daughter just now and it made a HUGE difference. The hills were no longer hard. The course next week is pretty sick! It has a nice 100+ foot climb in the first mile and then a 1 mile hill straight down a 175 foot hill. If there is no wind I will sprint that entire 2nd mile. With the single stroller I have been able to get below 5:00 before. However, that is with my son who is about 15 pounds heavier than my daughter. If the weather is good then I am going to look for a really ridiculous time on that second mile. Then it finishes up a nice half mile climb at the end. Hopefully, the new aero bars will help with that one. I also plan on mounting a video camera to the stroller. Anyone interested in seeing that second mile from an in stroller view? It should be a fun race. I have to get through my half marathon tomorrow though. Here is the map of the course next weekend. http://www.gmap-pedometer.com/?r=2362789

Well count me in for both. I came close of a sub 18 this year but just missed it (18:00 flat). I'll run at least 3 more 5k runs this year but, I don't think any of them will be the one (too cold for me). But 2009 it is going to happen. I'm running Boston this coming April. I think I will try to do some real marathon training starting at the first of the year, so hopefully knocking off 10 min isn't out of range. Boston will be my last marathon for awhile like a couple of years or so I need to make it count. JDF- WoW I've ran with a stroller and I think it is pretty tuff (really hard with a head wind). It slows me down at least 30 sec per mile. I imagine you could do a sub 18 now if you did a 5K without the stroller

Count me in for sub-18:30 on 11/7 at our District Championships. I just broke 19s last Saturday at Conference but Districts is going to be run on the fastest course in the state (flat, all paved). I'm hoping for 17:55 before my final XC season is over and my best shot, if we make it, is at States where I PRed last month at the same course. Good luck to everyone with their goals and good luck JDF with your race Saturday, running that fast with an 110lb stroller is an accomplishment in itself.

I have two possible sub 18:00 min 5k attempts, 4 days apart in Thanksgiving week... my normnal Turkey Trot is a twisty turny course but I managed a 18:51 last year. The other is a bigger race on a better course. Considering I recently ran a sub 38 10k and a sub 58 15k, both in windy conditions, I have a shouting chance.

My P.R in the 5k is 17:13 and i did that in a training run over this past summer. I am signed up for the spanish river chruch 5k in boca raton,fl on january 10th so i plan on breaking 17 mins there and my goal before september is to be right around 16:30 or so

JDF you are committing PR suicide if you go out if 5:00. With or without the stroller you shouldn't be going out in 15:37 pace.......

Maybe, but I dropped my PR last year from 19:30 down to 17:37 by going out "too fast." I was in peak condition just 3 weeks from a marathon, and I thought I would see what I could do at my lower weight and higher fitness, and I surprised myself. I started out at the front and tried to hang with a runner who is much more talented than I am. I was able to stay with him the first half mile or so before he lost me, but that set the tone for the rest of the race and I just kept pushing myself and ended with a fantastic sprint the last 400 meters. I also found out that day that my max heart rate is 201, not 187. I have also had some efforts where I blew up after going out too fast, but you never know. That 17:37 was a day I have not been able to duplicate yet, and if I hadn't gone for it from the very beginning, I never would have known I was capable of having such a day.

Dakota - I don't know much, but here it goes. I looked quickly at your log to see what first caught my eye, jumped out at me. I went to your last speed workout (Intervals) nearly 3 weeeks ago, and based off that... For me, I need faster than 5:50 pace efforts to expect to hold 5:58 for 3+ miles steady running. More mileage is key I am learning, but we still need to tap into our raw top end speeds via 200's, 300's, 400's or longer with full recoveries (JD -Repeats) for "speed endurance". MTA: Tapers are appropriate also for peak performance. Today I ran a 18:26 (without) for a train thru effort on a non-fast course. With some more 5:40 pace stuff, I feel ready to go <18. js.>