Forums > Racing > Goal of sub 18:36 minute(6 minute mile average) and sub 18:00 5k
Roth, That area is almost exactly where the pain in my leg is localized as well. I generally get over it with ice and a couple of days off, but this time it has set up camp and looks to stay a bit. Good luck at the doctor. By the way, I’ve always wondered about your profile picture. Is that your Dachshund? We have a black and tan miniature long-hair (there’s a joke here, I know) who I am reminded of every time you post. We shaved him recently and left a Mohawk. Looks like Mr. T.
Roth,
That area is almost exactly where the pain in my leg is localized as well. I generally get over it with ice and a couple of days off, but this time it has set up camp and looks to stay a bit. Good luck at the doctor.
By the way, I’ve always wondered about your profile picture. Is that your Dachshund? We have a black and tan miniature long-hair (there’s a joke here, I know) who I am reminded of every time you post. We shaved him recently and left a Mohawk. Looks like Mr. T.
It doesn't seem that much better after a few days off unfortunately. I'm going to attempt a few miles tonight if my ankle lets me. I've got an appointment for next Monday.
The picture is a Dachshund, but no this one's not mine, I'm just a fan and I thought it was a cool pic. They always make me chuckle when I see them, with their little legs working at warp-speed. I don't know what the optimum cadence is for a Dashshund, a bit more than 180 I reckon
Resident of Pennsyltucky
Thanks kpk.
I'm almost sure that is what I'm dealing with. I took off the last couple of days and have continued to ice and wrap it, but I'm a terrible mess when I don't run. Apparently, based on my girlfriend’s observations, I sigh a lot, make even more noise when I wake up (earlier), and eat unhealthy food. Yeah – I need to right this ship. You say Advil works?
For tendonitis it seems to get rid of the stiffness for a few hours. I do take 4 instead of 2 though. Its enough that I'm able to run on it (it will be tight for the first 5 minutes or so) but as soon as I'm done I had to ice and take more or else it would tighten up within an hour. Advil also lessens the hip arthritis I have (yep arthritis and I'm 34) occasionally in the winter.
My PT said it was because I was running while leaning too far forward, putting too much strain on the ankle and achilles tendons and muscles rather than using the much bigger core muscles. I also used to have a habit of walking up on my toes too much which would crimp the ankle tendons. I have to consciously stay back more on my heels during runs. While I'm sitting at my desk or watching TV I will also roll my feet around in a circle to help keep the ankles loose.
Hope this helps! (or something else does)
I thought tonight might be a good one for me. Despite another 72 miles since last week with a 20 mile run on Saturday and a 10 with 4@15k pace on Monday I actually felt quite fresh today. In addition tonight's race was part of the local grand prix series which always brings out some more competitive runners and I was hoping that might help me crack 18. Unfortunately the wind had different plans.
The race starts on a bluff overlooking the ocean. I think there is some organized Wednesday night sailing event because there are always several dozen big yachts out. On a good night they are moving along pleasantly. On a windy night they are heeled over at a 45 degree angle with a good half dozen people hanging off on bits of rope. Tonight was the latter sort of night. Not outrageous, but I think it was about 15mph with slightly higher gusts.
The start was very crowded with people jockeying for pavement and also trying to draft as the first half of the race was right into the wind. I'm a tall guy so I think I had a little group behind me at one point. I had to move away when people started running so close they were catching my feet. The first mile split wasn't too bad, 6:07, but it had taken quite a bit out of me. On the second mile I wasn't able to gain any ground on those in front but was able to stick with runners coming up from behind. Into the turn and the downhill I felt confident about sticking with, and beating, the small group I was running with but still couldn't bridge the gap to runners ahead. The second mile was 6:10. The last mile, even with the wind behind and going downhill was tough, as it always is, but having people to run with helped. Into the final stretch and a runner came flying up from behind. He must have been shadowing us down the hill and then launched into a big finish from about 300m out. I went with him and he kept up a good pace, taking us past a couple of runners I'd been trying to catch for 2 miles, before dropping back about 50m from the finish. I finished in 18:25. The last 1/4 mile was in 73 seconds - the only record of the night.
I may skip next week's 5k because the 4th of July 15k on Saturday is more important to me. I don't get many chances to do 15k and this would be a good confidence booster for marathon training. I need to take about a minute and a half off my time from last year to get under the magic 60 minutes.
John
Sorry you didn't break 18 but that sounds like a very scenic race!
I'm used to streets, cones, cops directing traffic (sometimes), and the odd spectator yelling at you from their porch.
Nice race John, I reckon the training will really shine through for the 15k......
John Sorry you didn't break 18 but that sounds like a very scenic race! I'm used to streets, cones, cops directing traffic (sometimes), and the odd spectator yelling at you from their porch.
Yeah, it's a beautiful course - finishes at a beachfront park. What amazes me is the depth of local speed. It's a pretty low key weekly run with no prizes and the winners aren't even announced. This is deliberate and keeps it as a fun run but if you want to race, and many do, then that's your choice. Last night there were 291 runners, 99% of them local, and an 18:59 would have got you 24th place! In addition 12 runners went under 18 minutes and 4 went under 17 minutes. The 4th place woman finished just behind me in 18:35. The guy who tried to outsprint me at the end turned out to be in my age group and ended up 5th in the 40-44 year old group with a time of 18:28.
Admittedly last night was part of the local grand prix series but even so this seems pretty impressive for a small town.
Admittedly last night was part of the local grand prix series but even so this seems pretty impressive for a small town. John
That would be impressive for the whole state of Delaware.
John - California has some FAST non-pro runners! It's good you get to run against that kind of competition regularly. You'll get that sub 18 when you run a fast course.
I ran in another of those Pacific Division USATF races last week. The Shriners 8K in Sacramento. I ran 30:51 (6:12 pace) and came in 102nd place, 11th in the 45-50 division. If you add in the 50-54 and 54-59 AG's I think another 10 or so guys got me! That is a tough crowd! Good news is I think this race puts me in good position to dip below 19min for the 5K. I am targeting a July 4th 5K as my next big race.
I also did a 1 mile and 2 mile race at a local All Comers track meet tonight. 5:43 for the mile and then about 45 minutes later 12:17 for the 2 mile. My mile race was not well-run as I allowed myself to start way too far back. Got boxed in several times and had to swing wide to get around packs of runners. Easily under 5:40, maybe 5:35 if I ran it again. The two mile I just couldn't run it faster. Felt like I was just jogging the first mile but the last two laps didn't feel like jogging. Luckily I get another chance at the mile Saturday when our club puts on a mile-on-the-track race. That was the first time I've ever raced 1 mile or 2 mile - so PR. Yeah!
Good racing to all on the thread!
Nice 8k Ken. That is definitely sub 19 form. & a nice mile and 2 miler too, cool!
I was supposed to be running a 5k on Monday but instead I get the pleasure of a visit to the sports doc. I've had a problem with my ankle recently after my first couple of marathon training weeks, but as usual it seems to be getting better as my appointment approaches , I'm still going to go though to make sure it's not something that will derail my sub 3 attempt.
Ken
1 mile - 5:43, 2 mile - 12:17, 5 miles - 30:51. You are most definitely in the mix there.
We don't have that kind of competition in the smaller races around here. Your five mile would put you in the top 10-30 people in a lot of races. In some smaller 5K's I've seen times over 20 minutes by 5th place. In some of the bigger races, 20:00 might put you toward the lower end of the top 100, but still in there. The only age group award I ever won cash for was for a 20:41 5K on a hilly course and I was 8th overall.
Dealt with the leg during the week and came back strong for the weekend: 26 miles in 3 days including my first double on Sunday. Had a near perfect run yesterday evening and getting excited about the race (4-miler) I have on the 4th. Sub 25:30 would be rad; sub 25 would be radder.
Roth – what’s going on with the ankle? Any updates?
Good job to those who did well in recent races (Ken, John) and good luck to those racing this week.
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