Forums > Racing > Goal of sub 18:36 minute(6 minute mile average) and sub 18:00 5k
Some boring look at me race news ....
Did another track mile race on Saturday - 5:38. This one was a little faster than Thursday's race due to a much more manageable field (not having to swing wide around people and getting boxed in). I think there's a few more seconds of low-hanging fruit to get from the track mile.
5K coming this Saturday. Shooting for the 18:36. I've got a new strategy to try. I'm a strong finisher but very weak in the middle miles so I'm going to turn this one into a 2 mile race. Just do everything I can to get to 2miles in 12 minutes or slightly better. Then see if I have enough left to hang on to 6minute pace for the last mile and change. I'll try my best to be fully recovered from any hard running by the time the race rolls around. We'll see!
Resident of Pennsyltucky
Good luck Ken - on Saturday morning I fully expect to be asleep since I'm heading to the beach!
6/20-26:
I had 36 miles in the week ending Friday, most this year...or any week since 1995.
1 long run of 10 miles, one tempo run of 3.5 that allowed me to set a 5 mile "21st century PR" when I included the warmup/cooldown miles.
This is my "back off" mileage week, shooting for 22-24 miles. If the weather holds I want to do a 4 mile time trial on Wednesday afternoon, would like to break 26. I was under 27 in the tempo run last week.
Planning on upper 30's to low 40's mileage for the following 3 weeks then I may race.
5K coming this Saturday. Shooting for the 18:36. I've got a new strategy to try. I'm a strong finisher but very weak in the middle miles so I'm going to turn this one into a 2 mile race. Just do everything I can to get to 2miles in 12 minutes or slightly better. Then see if I have enough left to hang on to 6minute pace for the last mile and change.
Good luck! Let us know how it goes. I like this strategy, I think mile 2 is the place to find some spare seconds in a 5k. Finding them in the first mile can be a little dangerous, finding them in the last mile can be a little impossible, but finding them in the middle middle mile, mmmm just right.
John
Good luck! Let us know how it goes. I like this strategy, I think mile 2 is the place to find some spare seconds in a 5k. Finding them in the first mile can be a little dangerous, finding them in the last mile can be a little impossible, but finding them in the middle middle mile, mmmm just right. John
Thanks for the encouragement, Goldilocks! Actually, the strategy comes from Jim who really seems to know how to get the best out of a runner. I think he's probably right about this strategy, especially in my case. I seem to fall asleep a good bit in the middle of races then wakeup and run like my hair's on fire to the end. Good luck to everyone else racing this coming week.
What does Tunis make?
It's a 5k. It hurt like hell...then I tried to pick it up. The end.
Very true about banking some time on the second mile. For my PR 5K, I ended up running a 5:37 middle mile -- my fastest split of any race distance and the first time I ever ran faster than the opening mile. Granted, the expression on my face the entire last mile as I kicked too early and fell apart was one of sheer terror.
Rodeido - I just checked your PR 5K . That last mile musta hurt ! I sure hope that's not what happens to me on Saturday. Your second mile in that race was faster than I can run just one mile. I like your first mile pace, 5:55, I think if I can do a 5:55-6:00 for mile 2 I might be OK.
Ran my first 5k since last September (though I've run a bunch of other races in between). Did OK. Ran an 18:49 (5:53, 6:09, 6:05, last bit @ 5:14/mile pace). I just don't know how to run these races, especially when to hold back and when to go. I obviously had some left to run the last bit at 5:14 pace... I hate lactic acid.Came in 34th out of 1979. 3rd in AG out of 86...
I'll take it. It puts my VDOT around 53.5-54.0, probably slightly below where I was for Boston. I haven't done any speedwork since the last week of May (except races). I've run single training mile under 7:10. I have a 4k next Monday where I'd like to try for 5:50 pace. We'll see...
Ken – Yeah, I recommend avoiding the path I took. It was dark and very lonely.
Good job dcv on the race. If pure mileage alone can land you an 18:49, a couple of workouts here or there will most surely put you over the top. Good luck!
Nice job, DCV. That's a pretty big PR. Maybe giving back 5 seconds on that first mile allows you to keep that pace through 2 and 3 with not so much of a kick at the end.
Nah, I'm just a wussy boy when it come to this stuff....
I have never tried running a race at high altitude. But back in Apr, I was on vacation at a place that was over 3000m or 9500ft high. The tour guides were making sure we all walked slowly. Anybody who, for some reasons, tried to walk fast. They would shout "Don't run!".
It was tempting for me to try run a few hundred yards and see how I felt but I didn't. I guess I was still sore from Boston.
I don't know...I think there's a noticeable difference even at 1000 feet vs. sea level, but I wouldn't consider 1000 feet to be altitude, really. I live at 5600 feet and consider all my PRs here in Colorado to be "altitude" PRs, just because I do not consider them comparable to sea level PRs. I recently ran a 10 mile race here in Colorado (5500 ft). A few weeks later I ran a half marathon at 4000 feet and ran the same pace. I believe the 1500 feet difference in altitude was part of what made that possible.
Nice 5k Dcv, that's pretty impressive off no speedier stuff.
If the weather holds I'm going to do a 4 mile time trial after work today on the Rail Trail. Anyone want to take an educated guess on my time given:
1. my log
2. I did a tempo 3.5 in 22:44 last week (6:30 pace) on the treadmill
3. I took yesterday off and am fully rested
4. It is supposed to be 80 and cloudy, chance of storms. I'm more of a cold weather guy.
5. Its out and back, maybe 50 feet worth of elevation change total (basically flat)
I'm hoping for significantly under 26...would be great to approach 25. If it goes well it will help motivate me to find a 5K race for August when I have a free weekend.
When I was in Maui and went to the summit of Haleakala (10,023ft). We had to park at the lower parking lot (around 9600ft). So it was about a 1/4 - 1/2 mile walk (in darkness on a road though) to the summit with a 400ft incline. Needless to say, I could feel the lack of oxygen, in the walk up to the summit. (Also, it was freakin' cold, probably 40-50mph winds and in the 30s)...
I have never tried running a race at high altitude. But back in Apr, I was on vacation at a place that was over 3000m or 9500ft high. The tour guides were making sure we all walked slowly. Anybody who, for some reasons, tried to walk fast. They would shout "Don't run!". It was tempting for me to try run a few hundred yards and see how I felt but I didn't. I guess I was still sore from Boston.
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