Goal of sub 20 5k (Read 13664 times)

I doubt you would recover 'completely' but you would recover enough to handle it. I did 3 hard 5k's a few years back (at 44) within 14 days and was fine. They went something like 20:59, 20:18 and 20:31. .

This is a difficult decision. I would like to run all 12 races in our local race series since I want to win my 35-39 age group this year. Last year I ran a 21:02 in race one...skipped race 2 then ran a 20:22 in race three which is on a fast course in Mason. If I run race 2 this year it is only 5 days before the race on the fast Mason course. It could hurt my chances at a sub 20 and possibly get me passed my age group members. Oh decisions to make. The 2nd race is the Komen Race for the Cure which is quite popular and attracted 50 from my age group last year. I would really have to run it hard to get points it seems. I would guestimate I need a 20:30 for points in that race...though I could run it easy and garner a time of 21:30 or so and hope to get lucky. I do need race experience so this may be a race day decision whether I race all 3 or not.

Here is a question for fellow posters, however. I am 35 years old and wonder if it would be possible to run three hard 5k efforts over a 12 day period? In high school 2 races a week was doable but now that I am older I wonder if I could fully recover enough to hit all 3 races hard?

I have had success running two hard races in a row. Once was a five mile race the day after a 5K (June 2003). The other time was a 15K one week after a 5K (May 2007). Looking at my log it looks like I took some time to recover. I don't think I could handle three races in a row. I'm a few years older than you. Good luck

Here is a question for fellow posters, however. I am 35 years old and wonder if it would be possible to run three hard 5k efforts over a 12 day period? In high school 2 races a week was doable but now that I am older I wonder if I could fully recover enough to hit all 3 races hard?

Since you have decent weekly mileage and run most days, you probably recover well. However, 3 hard efforts in a 12 day span will be tough. I agree that picking one of the 3 to race real hard is probably the best plan. Back in 2005, just before I turned 35, I ran 5ks on three consecutive weekends in 19:07, 19:20 19.22 In the last two 5ks I made the same mistake of slowing in Mile 2 by pacing with other runners I'd caught. Miles 1 & 3 were about the same pace as my 19:07 effort. A few weeks later I ran two races a couple of days apart: 3.5 M in 21.38 & 10k in 39.35

I am going to look to my 2 mile time in Sunday’s race to gauge how things are going. I haven’t run a 5k race in good weather conditions since October so I have little idea what mile splits I am capable of. If I hit 2 miles in 13:30 which seems like a slow time for me then I will focus on finishing in around 20:38 or so. I always seem to be good for a 33 second last tenth so I think a 6:35 last mile is quite possible. I hope to hit 2 miles in 13:20 doing something like 6:33-6:47 splits for the 1st couple miles. I consider it highly likely that I will hit 13:20 or under for the 2 mile split. That would still give me a great chance at getting below 20:30 if I can run the last half mile hard. I have only been below 20:30 four times in my life so this would be a great start to the race season. If my racing flats shave the 5 seconds per mile I think they can I might be looking at 13:10 for 2 miles. If that happens I have the golden opportunity to PR. If I hit 2 miles in 13 minutes it means I am in better shape than I think I am. That also means I will be gunning for sub 20. I can run 2 miles hard anytime. So I will be putting some effort into those 1st two miles but saving the real gutty running for the last mile. It is mile 2-2.5 that scare me the most. I will just have to run for 3:20 or so after hitting the 2 mile mark before getting to mile 2.5…. I think once I hit 2.5 I can will myself in.

A beautiful day to run today. Temps around 67 degrees with hardly any wind...sunny skies. I got to my race an hour early...Pinned on my number and ran 10 minutes easy ending about 30 minutes before the race started...I took a 10 minute rest to change from my training shoes to my racing flats then ran at race pace for about 2 minutes 45 seconds and felt pretty good. Ended this run about 20 minutes before race start. Did my stretching and a few short strides. This race was chip timed like last year but again there was no starting chip mat. I started a couple seconds from the front but I got to the starting line with about 5 minutes to spare so I didnt want to be rude and grab a front spot. The horn sounded and we took off. I started nice and easy for a couple minutes. I was hoping to run a 6:30 opening mile with my new lighter flats. I noticed a few runners who were 23 minute range runners ahead of me but tried not to be overly concerned that I was behind them. It took about 1/2 mile but I slowly reeled them in. It was pretty congested but I found gaps here and there to pass and tried not to go too hard early on. I saw the mile mark ahead and glanced at my watch which was approaching 6:20. Wow this is very slow. I passed the mile in 6:50 among my slowest times ever. I felt good though and was determined to try for negative splits. I reeled in runners every few hundred feet now. I remember glancing at my watch and seeing 10:30 and thinking I am halfway done I can beat 21 for sure and do some damage on this last half. I caught the wheelchair rider just before mile 2 and passed him on an uphill...he passed back on the downhill but I passed him for good on the next uphill section. I passed the 2 mile mark in 13:37 (2nd mile split 6:47)...I was happy with the negative split though this was much slower than I had anticipated I felt great - never felt this good at the 2 mile mark before. I saw a pack of 4-5 guys ahead...a marathoner named Steve who is pretty close to my times was struggling up ahead. I kept the pace and went around the entire pack. Now we had 1/2 mile to go...I kept peeking at my watch and thinking not bad....not bad I can still earn a good time here. Uphill we went (last year I passed 8 runners on the last 1/2 mile of this course and this made me very confident)...I passed a few runners going uphill and then gunned it downhill and passed another. I saw 18 minutes on my watch and increased the pace. I went over a bridge and passed a couple more runners. It is clear I started way too conservatively today but I was enjoying this as I was doing a bunch of passing here and still feeling strong. I had paced the bridge to the finish and knew there was about 900 feet left. I hammered this section. My time was somewhere around 19:45 over this bridge. I saw a girl up ahead and cruised past with about 400 feet left. The next runner was about 5 seconds ahead...a 56 year old guy who was too strong to catch. I ran hard to ensure noone would pass and finished in 20:47 officially....20:44 by my watch. I was hoping for 20:30 so a little disapointed but ran my 1st 3 mile negative split today so that was encouraging. Mile splits (my watch) 6:50 6:47 6:33 0:34 Wow I really misjudged pace on mile one. But the race felt terrific. Like a tempo run. Will have to get that 1st mile time about 20 seconds FASTER that will help shave some seconds. Ran the course with some guys after the race as a cooldown so I got a nice recovery in. 5th place in my age group...I will get 1 point in my race series for that so I am happy for placing as well. I was 41st place overall. I think I saw 700 some finishers so hopefully that isnt including walkers. I havent seen the results posted online yet so will have to see how many were in my AG when they do.

Good job, Mich. That's a good placement for that size a group. I have my next one coming up on the 27th. 55 miles for this week and I'll probably do the same amount next week. I'm not expecting anything from the race, I just want the hard workout.

Hey Maine, Yes, those critical velocity reps are very important for 5K racing and other distances. When doing them, my 5K times get faster very quickly. Unfortunately, I have not been able to do them. You may want to start with 1:30 - 2:00 rests between and ease down as you get more fit or as you approach your goal race (s).

Hey Maine, Yes, those critical velocity reps are very important for 5K racing and other distances. When doing them, my 5K times get faster very quickly. Unfortunately, I have not been able to do them. You may want to start with 1:30 - 2:00 rests between and ease down as you get more fit or as you approach your goal race (s).

Thanks tchuck, that is a good idea to extend the rests. I will do that this week. I am going to try to follow tinman's approach again this year.

The flats really are nice as my legs never got heavy. I crushed the last mile partly because I went out so conservatively but also partly because lifting a much lighter shoe was easier. The flats may have cost me time in mile one because I went out too slow thinking the flats would make me faster with an easier effort. But for the last 2 miles it was easy pickings. I did step in a small hole at about the 1/2 mile mark and halfway twisted my ankle...but recovered...with the trainers I probably wouldnt have even noticed the hole so you have to be careful when running in the flats. Nice time for you as well. You are much closer to 20 than you think. I am going to do weekly 800-1200-1600 meter reps starting this Tuesday. I think the long intervals will reap rewards onto my high mileage base.

Good feedback about flats. I have never used them. My next race is May 4. A fast, certified 5K. Another RA poster (mainerunnah) will be at there. He's doing the Boston Marathon today (good luck Bob!)