Forums > Racing > Goal of sub 18:36 minute(6 minute mile average) and sub 18:00 5k
Resident of Pennsyltucky
My frickin' tendonitis has flared up again. I let loose on a 10 miler the other day (1:17 on the trail, in humid conditions though not hot) and was hurting the next day and could only plod through 2.5. The ankle is a little sore again.
I seem to hit a wall every time I get my mileage into the 30's. Twice with tendonitis and once with burnout since April. I am going to try and force myself to run a little slower, maybe 10-20 seconds/mile. That'll put me 8:00-8:10 per mile. If I go much slower than that I notice I get knee problems because I'll tend to shuffle. But somewhere I've got to get more miles in than I have been getting because I know my base is not adequate.
Hockey season is also getting ready to start so I usually drop the tempo runs, and if I am doing more miles I'll add strides a couple days/week. I still plan to race in a few weeks, assuming the tendonitis subsides.
OK - after spending the summer lurking on this and the sub-19 thread (and occasionally peaking at the sub-17 one), it's time for me stop watching everyone else making progress and give sub 18 a real shot. i still havent run many 5k's and my best to date was on a very short (not even 3 full miles) course in 18:06. I figured I was probably good for ~18:50 in a full 5k (6:04 pace on the garmin). after a couple months of lots of miles with little of it faster than tempo pace (6:15-6:30 depending on distance), i did my first solid track workout this morning and surprised myself by running 5x1,200 in 4:20, 4:15, 4:15, 4:15, 4:10, with 400m jog recoveries. so a 4:15 average, or 5:42 pace (admittedly the 4:10 at the end hurt, but the first 4 were ok). before the last "5k", about 6 months ago, i was doing these around a 4:30 average (6:01 pace) and went on to run the 5k at 6:04. there is a reasonable (ie. flat and certified) 5k/10k coming up in 18 days, where last year the top 6 went under 18:36 so I should have a few people to race with. I was going to tun the 10k as a marathon prep race, but am now thinking this is a good chance to give that 17:XX a shot. hopefully going from "5x1200 at 5:42 with 400m jog recoveries" to "4 and a bit x 1200 at 5:47 with no recovery" isn't too ugly. this is the part where you all weigh in and say encouraging things like "go for it!" and "with those 1,200s you should easily get 17:XX" etc etc....... cheers - alan
after a couple months of lots of miles with little of it faster than tempo pace (6:15-6:30 depending on distance), i did my first solid track workout this morning and surprised myself by running 5x1,200 in 4:20, 4:15, 4:15, 4:15, 4:10, with 400m jog recoveries. so a 4:15 average, or 5:42 pace (admittedly the 4:10 at the end hurt, but the first 4 were ok).
before the last "5k", about 6 months ago, i was doing these around a 4:30 average (6:01 pace) and went on to run the 5k at 6:04. there is a reasonable (ie. flat and certified) 5k/10k coming up in 18 days, where last year the top 6 went under 18:36 so I should have a few people to race with. I was going to tun the 10k as a marathon prep race, but am now thinking this is a good chance to give that 17:XX a shot. hopefully going from "5x1200 at 5:42 with 400m jog recoveries" to "4 and a bit x 1200 at 5:47 with no recovery" isn't too ugly.
this is the part where you all weigh in and say encouraging things like "go for it!" and "with those 1,200s you should easily get 17:XX" etc etc.......
cheers - alan
Alan, just don't screw up your marathon in Chicago on the 11th our team needs you . I'm actually skipping a 5k this Saturday to run an 8k-10k time trial by myself on the track. I don't think a 5k is a good judge of where I am at for Chicago, which is the main goal... I'll worry about the 5k times after Chicago (as in mid-Nov). I've got a 10k on the 26th, which unfortunately doesn't have a flat section in it at all... Though is a net downhill...
I did that workout (5 x 0.75mi with 0.35 recoveries) on rolling roads. I managed 5:54-6:01/mile. I like the 5x600m Pfitz workouts better
Wow. I haven’t checked in on this thread in years. It seems.
There is a two-mile race tonight that I just discovered. It’s practically in my backyard, so I’m going to give it the old college try. A couple of recent 60+ mile weeks (peppered with speed workouts) have me pretty confident I can run a couple of sub-6 miles. If the weather can stay under 90F, I should be fine. We’ll see.
The first real attempt at 18:36 (and sub 18 if I’m feeling it) is on the 26th. Outside eternal glory and fame of hitting a major milestone (literally), placing high in this race will award me with a year supply of flea medicine. For people who own pets, this is gold.
Good luck to everyone running Chicago.
placing high in this race will award me with a year supply of flea medicine.
Good one! That seems a little obscure but it beats a ribbon/medal/coffee mug anyday. Good luck with those races.
John
Thanks John.
By the way, great job this season. You're landing PRs left and right. Here's hoping I can kick off my season with similar success.
Good one! That seems a little obscure but it beats a ribbon/medal/coffee mug anyday. Good luck with those races. John
John, noticed you have run very little the last two weeks - please don't tell me you're injured! I'm hoping you just haven't updated your log lately as I wouldn't think you'd be doing this much of a taper before Cowtown!
Ken
John, noticed you have run very little the last two weeks - please don't tell me you're injured! I'm hoping you just haven't updated your log lately as I wouldn't think you'd be doing this much of a taper before Cowtown! Ken
Yeah, I tend to update it in chunks. I guess I got a bit behind after Pier to Peak. I'm following Pfitzinger's taper which seems modest and reasonable. My last long run was yet another disaster so my marathon confidence is pretty low. On the other hand it has been a good year for me at every other distance. I'm going to give it my best shot at Cowtown, when it comes down to it we can't do any more than that!
It happened. I knew it would at one point, but I didn't think it would happen today. I lost to a stroller runner. I was clicking 5:45s and he was still pulling away. I made up some ground towards the end of the run, but he was solid with that thing. I lost by 6 seconds.
2nd OA. 11:31 -- 2 mile.
John:
I would happily feel like crap in my training runs if I knew it would lead to the performances your having. Keep it up -- it'll come around.
So I landed the first part of this goal today. 18:25 5K. 31 second PR. The course was hilly and I ran further (uphill) when the course got confusing, but I recovered well with a strong finish.
Now to tackle the beast that is sub 18.
So I landed the first part of this goal today. 18:25 5K. 31 second PR. The course was hilly and I ran further (uphill) when the course got confusing, but I recovered well with a strong finish. Now to tackle the beast that is sub 18.
Wow! That's some leap - a 31 second PR in a 5k! Congratulations. That's got to leave you wondering what you'd have done on a flat and fast course.
first mile was spot on 18:00 pace at 5:47, but it was too quick for me today and miles 2 & 3 didn't go so smooth. they were both 6:00 despite my HR being pretty much max'd for mile 3. managed to pick it up for the crowd at the end and added :35 (~5:30 pace) to come in at 18:22, 4th place overall (but a good 30 seconds behind 3rd place).
no way i could've kept 5:47 for the whole thing today. it was a little warm out there, but even at 45 degrees it probably wouldn't have happened. i think i may need to do some speedwork shorter/faster than 1200s at 5k pace if i am going to get fast at these sorts of distance.
Oh well, still a PR by about 30 seconds, my first ever race below 6:00 pace (5:55), and I managed to pass all the 11 year olds that went out at 5:30 in the first mile (some of these go to the same school as my kids so it would have been embarrassing to lose)
also saw jim, george and ken out there, who were all running the 10k.
It was great to meet you and put a face to yet another RA'r.! Congrats on the 18:22 PR. Not too shabby for the less than ideal conditions.
None of us (you, Jim, George, me) hit our primary goals for today but we can't complain too much with the results. Wishing you good weather and good luck in Chicago.
Nice job alan. Hopefully these short race PR's will translate in Chicago....
I didn't run a 5k yesterday but a 10k. Did a 38:17. Pretty much even splits maybe slightly negative. I think I'll give the sub-18/low-18 5k try in mid November after some recovery from Chicago and maybe some faster running.
ken - i'd like to think it was the heat but i wasn't going to get a sub 18 today even with a tailwind both ways!
dcv - yes, i too am lining up a bunch of breakout performances in some short fast races "after chicago", in those magical months after the goal fall marathon when each year i think i will run a fast mile, a fast 5k etc etc. never seems to happen that way though.
but this year it will be different!
Alan, great to meet you, as well as Paul.
Congratulations on having a very fine run!
So it was a failed attempt at sub 18 for me today, but i got the sub 18:36. first mile was spot on 18:00 pace at 5:47, but it was too quick for me today and miles 2 & 3 didn't go so smooth. they were both 6:00 despite my HR being pretty much max'd for mile 3. managed to pick it up for the crowd at the end and added :35 (~5:30 pace) to come in at 18:22, 4th place overall (but a good 30 seconds behind 3rd place). no way i could've kept 5:47 for the whole thing today. it was a little warm out there, but even at 45 degrees it probably wouldn't have happened. i think i may need to do some speedwork shorter/faster than 1200s at 5k pace if i am going to get fast at these sorts of distance. Oh well, still a PR by about 30 seconds, my first ever race below 6:00 pace (5:55), and I managed to pass all the 11 year olds that went out at 5:30 in the first mile (some of these go to the same school as my kids so it would have been embarrassing to lose) also saw jim, george and ken out there, who were all running the 10k.
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