Forums > Racing > Goal of sub 18:36 minute(6 minute mile average) and sub 18:00 5k
What does Tunis make?
It's a 5k. It hurt like hell...then I tried to pick it up. The end.
If we're being technical then a 5000m on the track is not the same event as a road 5K so either way it's an automatic PR.
I'd be tempted as hell to run a track 5000. But then I'd be tempted as hell to run a track mile too. Maybe a mile / 5000 double?
And buddy Ken; I agree that 6:40 pace is a bit slow for you as a pure tempo run. However, when you tack on those hill charges and/or 200's at the end it makes all the difference. Even 6:45 would provide plenty of benefit when done as lead up to even a small volume of something quicker.
I agree. I regularly do tempos at 6:30 pace. I just did one a littel quicker than that, a 6-mile tempo at 6:13 average pace and then went right into 4 x 30 second hill charges.
Guys in this thread regularly do tempos and intervals faster than I do.
And I could probably run a 5k in 17:20, maybe a bit faster, right now.
Hurdles, anyone?!
6:00 PM - Running Events:
$5.00 Entry Fee unlimited events; $2.00 Spectators.
I agree. I regularly do tempos at 6:30 pace. I just did one a littel quicker than that, a 6-mile tempo at 6:13 average pace and then went right into 4 x 30 second hill charges. Guys in this thread regularly do tempos and intervals faster than I do. And I could probably run a 5k in 17:20, maybe a bit faster, right now.
I may be jumping the gun a little but I've only got maybe 3 more shots at a road 5K this year. Jim thinks I am. My current best is 19:43 but I've run 10K in 39:17 so I SHOULD be much better than that. Gettin' anxious as time runs out on me and I really have to turn to marathon training. I think I can handle a few sessions of 6min 400's ... First one today. If I don't feel I can run tomorrow after today's session I'll back off from this approach.
Keep postin guys, this thread's getting interesting!
There's a series of all-comers evening track meets at a high school near me too. Does anyone who has done this type of thing have advice? Particularly with regard to combining of events and how a track 5k differs to a road 5k. Thanks, John
I've never run one of these but Jim has. C'mon Jim ... out with the info! Will we be laughed off the track if we wear flats instead of spikes for the mile?!
They'll have to do more than laugh at me, they'll have to push me, to get me off the track in my regular trainers for the mile and the sprints -- after I drive over there, I certainly intend to run every distance on offer, excepting hurdles.
48ish miles on 6 days of running (both firsts). No major workouts except for an improvised interval session on a jogging track around a nearby university (6 x 480m). Ran my first 10K race, but the winding trails (paved) made it difficult to maintain a steady pace. Still, ran conservative, but strong. 41:14. Negative split. The start was also 80F with 80% humidity. Could have been worse I suppose.
Although there is an insanely cheap half marathon this weekend ($20), it's on the same trail course and I really couldn't be bothered racing there again. I might travel somewhere for a 5K, but most likely will wait and race on the 4th of July.
Checking in. 48ish miles on 6 days of running (both firsts). No major workouts except for an improvised interval session on a jogging track around a nearby university (6 x 480m). Ran my first 10K race, but the winding trails (paved) made it difficult to maintain a steady pace. Still, ran conservative, but strong. 41:14. Negative split. The start was also 80F with 80% humidity. Could have been worse I suppose.
Looks like the training is going well Roeido. That's pretty harsh weather for a 10k, I think that would be worth a 40 dead on or better in nicer conditions.
Another week, another 5k. Great weather tonight. Perfect warm California weather with just the hint of a sea breeze to cool things down. I was feeling good about going for sub-18 this week. Two weeks ago I managed a big breakthrough at 18:06 and last week I was very happy with an 18:33 running at less than 100% effort.
Lined up in the second row again and just followed the youngsters out. The first half mile was too fast but this was partly due to some jockeying for position on the pavement which winds through the park. Getting stuck on the grass is not a good move because it is very soft and getting stuck behind too many people isn't good either. Coming out of the park I take a split at what must be close to a half mile mark and it's 2:48 and I'm in about 12th place. The hill then gets a little steeper and it's time to pass those that went out too fast and find my groove. Splits are called for the first mile and I hear 5:57 which is good and I'm in about 8th place. That's the fastest I've reached the first mile mark but only by a second.
Pushing hard up the steeper bit of the hill to the turnaround it was good to see the lead runner on the way back down was also grimacing. Although they ultimately finished in 14:53, two minutes ahead of the rest of the field they weren't taking it easy.
Although the time at the first mile is good I am already aware my legs are feeling a little heavy. I really tried to push it on the next half mile up to the turnaround and as we turn the cone I'm surprised to see three or four people so close behind me. Several of them are people I passed on the way up the hill but one is an older guy I haven't seen before. As we head back down the hill it's time to switch from the pain of driving uphill to the pain of fast leg turnover on the downhill.
As we pass the 2 mile mark in 11:59 - first time under 12:00 at this point. I can see the long shadow and hear the breathing of a runner behind me. This was obviously distracting/obsessing me because I totally forgot to wave at my wife who was laboring up the hill at this point. Heading back into the park he pulls level and it's the older guy (52) and we race together on the way back. I felt I was going pretty fast over this last mile and although he pulls level a few times I never let him get ahead. Into the final 400m I pull ahead and finish in 18:09. Yet again I saw the 17's but was never going to make it. I was pushed over the last mile but maybe I wasn't pushed enough. 7th out of a good turnout of 303 this week and first in my age group.
I wasn't going to post this because it was neither a pr nor a particularly bad performance but then I was thinking that so much of running is like this. Paying dues. Putting in the effort. I'll beat 18 but it won't come out of nothing. It'll come out of weeks of running 18:06 and 18:09.
I also maybe need to work out a way to move my Monday workout back a day if I'm going to have fresh legs for Wednesday. Since last Wednesday I've done 77 miles including a 17 mile long run on Saturday w/8 @marathon pace which was very tough and a ten mile run w/ 5 @15k pace on Monday (also tough).
John
Nice run again John!
That's a brutal week you've just done - but you still ran a great time off those two hard workouts.
As you say, paying dues! Think of what benefits weeks like this will have a month or two down the line. I think you are going to be in great shape for your marathon. Just listen carefully to that body with the intensity you are adding to the miles and you'll be cruising.
Cheers, Robin
PRs: 5K--18:11 (June 2009), 8K--30:02 (March 2011), 10K--38:38 (April 2009), 10 Mile--1:01:59 (May 2011), HM--1:23:16 (March 2010), MAR--3:04:14 (April 2010)
I understand it's not a PR, but what a great example of a true race. I mean, it came down to the last 400m until you put that guy on your shoulder away. Awesome! Similar to hitting a pin-high shot on the golf course but missing the green, or scoring the telephone number of an attractive woman but losing it in the wash (ugh)…the little victories are important as well.
Very sound training week.
© 2012 RunningAHEAD.com. All rights reserved. | Privacy