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Goal of a sub-30 minute 5K (Read 10493 times)


Former runner

    cameraready: no biking for 2 weeks - everything okay? When's your HM?
    I'm thinking about getting on the bike tomorrow. Mostly it's been because I'm burnt out on riding the stationary bike in the basement and the weather hasn't been good enough for riding outside. I'm fighting off a cold this week so that hasn't helped either. Dead I'm doing the Indy Mini on May 2 so I only have a few weeks left.

    Ross

      I was doing forefoot striking with shoes, but the last two runs I've tried without and have found that it suits me even better! I do almost all my running on a TM, so there's not this worry of rocks/glass/uneven pavement, etc. I've spent almost all my life in shoes, so just using all those little stabilizer muscles in the feet right now is quite a change! Yesterday I had my follow-up with the podiatrist for the Morton's Neuroma. He did the cortisone shot... and all I can say about it right now is that my foot aches where he gave me the shot - about as bad as a mild to moderate sprained ankle! Sad It's been 21 hours... I forgot to ask how long it would be before things started feeling better. /sigh. I tried running heel-toe this morning 'cause that's what he wanted me to try, but it was steadily getting worse with the nerve stuff AND the foot pain, so I slipped off my shoes and went back to barefoot. At least that way I only had the foot pain from the shot! Angry
      Remember Ed4, "the crazy barefoot guy?" He's the one that had said that people's neuromas have been cured by running barefoot. At the time, I didn't believe him. But when nothing else seemed to be working, I was willing to give it a try. Funny how that works, eh? Wink Now I just gotta keep from injuring myself during the transition... And keep on streaking. Dropped back from 1.5 miles/run to 1 mile per run again. For now. Until I feel like it's not a strain to run barefoot. I REALLY don't want another injury. Melissa - what're you up to in your training this week? Ross - hope your cold's better! Being sick is the pits... Dead

      Roads were made for journeys...


      50 halfs by age 50

        Yikes, Janell...I did the cortisone in the foot for plantar fasciitis. Ouch! Hope it starts feeling better for you soon. I tried the barefoot thing on the TM too, but I'm too chicken to try it outside. Let me know how it goes for you...I think the whole idea is intriguing. I dug out Higdon's Spring Training Program to try easing into a 4th running day. It starts out with pretty low mileage so I hope that doesn't tweak the PF with adding the 4th day. My next half isn't until Nov so I have time to play. There will be more 5K in the fall too...I'm hoping to be in shape to try a PR then. We got a 1 yo Aussie mix about a week ago and I took her with me for 1.5 miles tonight. Girl is fast! We were going along with her barely jogging when I checked my Garmin and saw a 9:46 pace! I may have to run with our 14 yo Border Collie mix instead...she may be more my speed Wink Ross...how ya feelin'? Good luck at Indy. I wanted to do the Pig that weekend, but the travel didn't work out.

        *Mel* //  "A lot of people run a race to see who's the fastest. I run to see who has the most guts." - Steve Prefontaine


        Former runner

          Ross - hope your cold's better! Being sick is the pits... Dead
          Ross...how ya feelin'? Good luck at Indy. I wanted to do the Pig that weekend, but the travel didn't work out.
          I'm finally starting to feel better. Although these meds are making me a bit loopy. Not to mention hungry. Can I call it carbo loading two weeks in advance? Wink I registered for a 5k the other day. So now I'm set for my first PR of the year.

          Ross

            I just recently started running because I enjoy running in 5k's and working on another Half Marathon. I have yet to break the sub 30 5K, but I did get a PR today of 31.52 and beat my old time of 33:11 from a couple of weeks ago. Big grin My problem is I enjoy the races, but I haven't found the love for running during the week yet. Confused I am working on it though. I am going to start a consistant training program this week because I really want to move up from the back of the pack during the races I love. We have a great running program in Knoxville with a 5K almost every weekend over the course of each year. Good luck on your quest.... I know you will make it. Smile Kevin
              LOL! Kevin, you certainly fall into the "speedwork only" category right now! One race a week and that your only running? Shocked Well, as long as you're still enjoying it! Big grin When you start running is when you're most likely to see dramatic improvements in speed... assuming you can keep from hurting yourself! I bet if you were to throw in two other runs per week, easy, of say 2 miles, that you'd see your times drop even more. But hey - if you're happy with the progress you're making, why mess with perfection? Big grin Ross - it's been a year since your 5K PR. Think you're ready? Big grin I'll be crossing my fingers for ya! Melissa - Aussie's are great running dogs! Just take it easy on your puppy - they need some time to build up thier bones/joints just like humans do. And depending on the dog, they may not know HOW to take it easy on a run. Yet. She'll need some training, but just having that happy face waiting by the door ready for her run can be quite the motivator. Cool My foot feels significantly better, but not 100%. The pads the podiatrist gave me continue to hurt my feet as I use them. Hurt, but not injure. I think. I'm concerned about developing PF with them rubbing and stretching the bottom of my feet in strange, unnatural ways. Undecided I'm still running barefoot on the treadmill. I've managed to give myself a few small blisters. (I'm one of those shoes-all-my-life people.) Other than that things are going well with running. My daily run of 1.55 miles (23 minutes) is feeling more comfortable emotionally - it's no longer feeling like it's a bit long or difficult to complete. So as soon as my feet stop complaining about their new responsibilities I'll be looking to slowly start bumping that up. I will *NOT* be able to compete in the May triathlon I'd hoped for. Turns out I've gotta work... and there's really no getting out of it. Sad So... I actually don't have any races planned for the rest of the year. Feels kind of liberating right now, knowing that I can just concentrate on improving my training and fitness without having to try to conform my schedule to meet some artificial deadline. Streaking has been enough of a motivator to me to keep me going out the door. This week I went for a trail run on impulse. I put on some very thin-soled, support-less shoes, told myself to pretend I was barefoot, and ran. I've been on the TM almost exclusively the last three months, so the little rolls & dips of a flat trail run were kicking my tail. However it felt good. Really good. And somewhere along the way back, I felt the need to run fast. Still forefoot striking, still me, but a fast me. I *needed* to run that speed. Don't know why, but I couldn't hold back. So I didn't. Wink I was flying, and it felt good. I'm thinking that the stamina and speed I had there are a result of my disciplined training these last two months. It makes me hopeful that when I do finally get around to registering for a race that I'll find I'm much faster than I used to be...

              Roads were made for journeys...

                Oh. And 'cause I've been loving the graphs here on RA, here's what my daily run distances have looked like over the past 6 months: My graph It's really easy to see where I switched training methods. Wink

                Roads were made for journeys...


                Former runner

                  I'm starting to get back into a rhythm since getting over this cold. Yesterday's run sucked but I blame it on the 40ยบ temp with rain. The positive thing about taking last week off was that my one foot feels a bit better. I was having some nagging soreness that didn't want to go away. I should be ready for my 5k even if I have no idea what my time will be. Last year's PR was my first race ever so I should have no problem beating that time. Cool

                  Ross


                  50 halfs by age 50

                    If anyone asks, running 3 miles after eating sausage and peppers for dinner is NOT a good idea! I went back to R4/W1 instead of trying to run continuously. Janell...there were some inserts in the racebag from the last half I did. I've got custom orthotics, but I like these pretty well also. I rotate 2 pairs of shoes during the week so have orthotics in my LR shoes and the inserts in my during the week shoes. Love your graphs! Glad to see the streaking is working for you! Ross...yikes 40 degrees! Where do you live? Good luck with the 5K! Kevin...welcome! When's your next race?

                    *Mel* //  "A lot of people run a race to see who's the fastest. I run to see who has the most guts." - Steve Prefontaine

                      My first 5K (03-21-09) was 30:03 and this morning I ran a race in 29:10. Nothing special as far as training. Just increasing weekly mileage, though the weight I've lost this year hasn't hurt my times!
                      Matt

                      2010 Races:
                      March: Irish Jig 5K - 24:31 (new PR)
                      May: 5/3 Riverbank Run 25K - 2:34:12 (new PR)
                      June: Brian Diemer Amerikam 5K - 23:39 (new PR)
                      June: Reeds Lake Run 5K - 24:48 (this race has kicked my butt two years running)
                      September: 2010 Mackinac Bridge Run - 36:59
                      September: Park2Park Half Marathon - 1:57:26 (new PR)
                        My first 5K (03-21-09) was 30:03 and this morning I ran a race in 29:10. Nothing special as far as training. Just increasing weekly mileage, though the weight I've lost this year hasn't hurt my times!
                        Congrats! Big grin

                        Roads were made for journeys...

                          You ever notice how the advice you'd give someone changes over time? A year or so ago, I remember there being a big discussion/argument here on RA about whether people should heel-strike or forefoot-strike. People seem to think of that with very definite opinions! I was of the camp that it doesn't really matter which you should do but that trying to change your technique, "forcing" it as I saw it, would leave you probably injured. Well, I have to say now that I was wrong. I have changed my technique, and so far I'm not injured. Big grin Since my not-so-super-secret goal is to get fast enough to win age-group awards, I know I need to run more miles than I've been able to in the past. And in the past, I've had injury after injury. Which wouldn't let me train more. Now, with my pain as my guide and teacher, I've changed HOW I'm running. If barefoot running and forefoot striking allow me to train without getting injured, then that's definitely how I want to train. Injuries have been, I believe, one of the largest reasons I'm not faster. Not the only one by far, but surely the largest one. I've been blessed with a lot of talents. Speed, however, is not really one of them. As a youth, I was told that I'd be able to do anything I wanted, professionally. I mentally amended that to myself, telling myself I could do anything I wanted EXCEPT be a professional athlete. Why? Why did I say that? Because I don't see myself as having much talent. Now, as an adult, I have to face the fact that hard work and skill can go a long way to make up for lack of talent. Yep. I know this because I've seen it with martial arts. Talented youth who slack off start off well but don't really progress. Youth with only moderate talent but who apply themselves end up with ... mad ninja skills. Big grin Why shouldn't the same be true with running? I want to be faster. I really really want to be faster than I am. I am watching YouTube videos on running form and technique. I'm even watching stuff about POSE, which I previously shunned for its commercialism. I am reading about training. I am running every day. I am running barefoot with a forefoot strike. I am being as disciplined as I know how, not increasing when there is pain, not trying to push the mileage but trying to build a solid base. I am being patient. And I want this. I really want this. And I think it's paying off. When I'm off the treadmill, my undisciplined speed is faster than it used to be. Time for another trail run tomorrow. Big grin

                          Roads were made for journeys...


                          Former runner

                            Anyone running a 5k this weekend? I'll be attempting to break my PR tomorrow morning. The weather forecast doesn't look too good unfortunately. They're calling for thunderstorms around the time of the start. Although this race features a beer tent for after the race. So either way I can't lose. Tongue I'm pretty confident I should break 30 minutes since I managed it during the first 5k of my half a couple weeks ago.

                            Ross


                            Former runner

                              I'm sitting here looking at these times and thinking that these can't be my numbers from the race. They're way too fast to be my times. I definitely broke the 30 minute barrier. My official time was 24:28.53 (24:14.75 by my Garmin). Shocked A good 8 minute PR. I started out too fast and slowed down each mile but I think I left everything on the course. I ended up 5th in my AG but I think most of the real talent was running the 10k for this race.

                              Ross


                              Beware, batbear...

                                Hey there Wingz. I had no idea this group was around. I am also a slow-roller and I will proudly sign on for the sub-30 minute 5K. I'm running my first effort this weekend at the "Night of the NInja 5K." We'll see how my Ninja skills hold up. I'm not going barefoot, though.

                                2014 Goal -- Run 5X per week, pain-free (relatively) by end of summer.

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