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

I took the liberty of compiling a list of 2009 hopefuls (yes I'm bored today at work!): amcneice pr: 18:24 AmoresPerros pr: 18:12 cbougopo pr: 18:15 (17:15 on downhill course) Dakota RR pr: 18:13 (18:32 at altitude) dcv2002 pr: 24:17 for 4 miles, equivalent to 18:34 according to Mcmillan. kencamet pr: 18:58 NeedACleverName pr: 18:13 norrin_radd pr: 18:20 Roeido pr: 18:53 Roth Runner pr: 18:20 RunAsics pr: 18:15 runInBlack pr: 18:36 I think that's everyone for the moment. mta: apologies runInBlack, I meant to add you before - you're in now.

You can add me - technically my "21st century" PR is 19:31 but I don't race much...my last tempo run was at 6:19 pace for 2.5 though. Give me early fall and mileage getting into the 40s this summer and I'll make it. I just found out I have 10 hockey games in the next 6 weeks for the summer league so my mileage will be stunted a little... BUT I won't have to run any interval workouts!

Norrin - 2 masters in under 17? Wow! It has to be a pretty big race around here to get 2 people regardless of age under 17. Update-I am back on track for this goal come late summer/early fall after basically an off week due to tendonitis flaring up. Yesterday: 10 miles in 1:17:25. I must qualify that with the fact it was on the Heritage Rail Trail (mainly flat) and conditions were nearly ideal (overcast, 61 degrees, light breeze). But it was my best 10 miler since 1995. I started slow, sped up a little, felt good until 7 miles, struggled for about a mile, then the last 2 miles were fast. I left my watch back at the car because I tend to get caught up too much in the pace when I'm having a good day - that was a good thing yesterday. Definitely a mini-breakthrough. I'm a little sore today but I don't expect lingering problems - will do the run tonight in a nice easy pace. I hope to get in my 30 miles per week most weeks through mid-June. I have 2 hockey games/week until June 18 which will curtail my mileage a little. After that I hope I can get into the 40s. Good luck everyone!!!

Sounds like a terrific event Ken, and yes you did go off to fast, but you are making up ground rapidly from your injury layoff. And you may be coming from further out but you have the best pedigree of anyone on this thread, I'm sure we'd all swap our current 18 somethings for that 2:55 marathon lesson you produced in CAL. Personally, I had an all easy running week last week after my half, but am off to the track tonight to put the pedal to the metal. I've planned out a nice session to beat myself into shape for my 5k in 2 weeks. 3.2k @ 1/2 marathon pace, 1.6k @ 10k pace, 1k @ 5k pace, 800m @ 3k pace & 400m @ mile pace, all with 400m jogs between. Can't wait!

Personally, I had an all easy running week last week after my half,

Way to sneak that 1:21:09 half by everyone. I checked the sub-3 thread and see no mention there either. Did I miss it somewhere? The progress you've made these past several months is most impressive. Super run!

Thanks Jim. No I didn't mention it here or there, hopefully it'll put me in a good place for my sub 3 attempt in the fall. It's good to see you training well again after your niggles earlier this year. I learnt alot from you and Ken last year with the way you trained and performed.

To put it modestly! You will obliterate your marathon PR in October, never mind this little sub-18 5K in two weeks. Train well.

Ran the Bay to Breakers 12K yesterday - a disappointing 48:39. I've gone over the race so many times in my mind and it comes down to a ridiculously fast start. Stupid! I went out the first mile in 6:01 which I had absolutely no business doing. Then the second mile in 6:28 which included beginning of the Hayes Street Hill. That thing, after the 6min opening mile sucked the life out of me. .

Did you see the video of Bay to Breakers on Flotrack? http://www.flotrack.org/videos/coverage/view_video/235002-ing-bay-to-breakers-12k/180001-2009-ing-bay-to-breakers-race-video Given that most hills don't look that steep in photographs or on video check out the Hayes Street Hill as the lead women crest it (about exactly 4:00 on the video). Brutal. John

Week 2 of Nite Moves. Same course (see earlier post to explain the unequal splits). Perfect weather, warm but not too hot, only a low breeze. My aim was to go out a bit slower than last week and then pick up time on miles 2 and 3. Hmmm, let's see how that worked out First mile: 6:10 (vs 5:58 last week. Mission accomplished, possibly a bit too much mission was accomplished. I was definitely feeling better at this point though. The pace didn't feel too fast but the problem was that I was in 4th with three runners disappearing into the distance ahead of me and no-one to run with or even realistically chase. Second mile: 6:09 (vs 6:07 last week). What the? I thought that was faster. One runner passes me early in the second mile putting me in 5th, and I can't stick with them, but the good news is that I'm closing slightly on what was the third place runner. Into the last mile and I'm concentrating on my turnover and reeling in the runner in front. I catch him with about half a mile to go. Last 1.1miles: 6:11 or 5:37 pace (vs 6:18 last week). The last 400m is a fast downhill finish on a dedicated bike path. I actually almost screwed up the finish because I move it up to high gear a shade too soon and I'm out of gas right before the finish. There is fortunately no-one around to take advantage of this error and unfortunately a photographer to capture the moment. Finish in 18:30 (5:58 pace) in 4th place but 1st in my age group this week. Another sub-6 minute pace (which I would have been delighted with at this time last year) but sub-18 is looking a long way off. Like last week though I'm not too disappointed - I felt I ran a hard race, it's just that all the mileage I've been running is not going to automatically turn into 5k speed (doh). I'm still not planning on doing any specific 5k workouts though, so we'll see how much a once a week hard 5k will help improve my 5k time. Highlights: The guy on the bike who picks up the lead woman on the way down the hill (just behind me in the photo) knows my name. I guess the lead woman varies from week to week, but is usually around 18:30, and I'm always there. Coming back through the park a kid shouts 'Hey, that old guy's in 5th place'. I'd like to say I turned around but sadly I knew exactly who the kid meant. I'm not even that old, but I guess from a distance I'm bald enough to be 'old' to a 6 year old. John