RunningAHEAD - Topic: Hello to all

Hello to all (Read 675 times)

slbryand

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posted: 7/12/2007 at 11:11 AM

Hello all,

This is the first forum i have ever joined. I have been ready them for a while but when I found this one i really like it so i thought i would join. I started running a little less than a year ago and ran my first 5k about a 3 month ago with a time of 20:16. Know i am stuck and cannot shave anymore time off. Does anybody have any suggestions. My goal is to break 18 but am having trouble. I am training about 4 to 5 times a week and averaging 25 to 30 miles a week. I am doing intervel training 1 day a week with one long day and 2 or 3 average days. Please help!

Also i signed up for my first 10K on the 22nd of this months so i am very excited.

johnny franglais	posted: 7/12/2007 at 11:30 AM
	Hello and welcome I'm not expert but what you're doing sounds right. How long are your long runs? Are your intervals at a pace to get you under 20 mins for your 5km..(Someone will be along in a while to tell you what that might be..) Perhaps you could make your log public so we can see what you've been doing. Good luck with your goals...what time are you aiming for in the 10k? Johnny
	A challenge in which a successful outcome is assured is not a challenge. -Christopher McCandless-

zoom-zoom view log Registered for #2	posted: 7/12/2007 at 11:31 AM
	Hi, Steven--welcome! If there's any board that will get you addicted to posting on a forum, THIS is the place! I don't have much advice for bettering your 5k time...maybe more speedwork and even a day of hills thrown in every couple of weeks...? Good luck with your 10k--I have one the following Saturday. It's a nice distance...long enough, but I still feel up to driving afterwards. k
	Kirsten '07: 1324.5 mi '08: 1561 mi ... • Ladies Locker Room • .: 2009 Goals :. • Run 1750 miles • 2 marathons (May - Bayshore, Fall - ?) • PRs: 5k ~ 15k ~ 25k? ~ HM ~ 26.2 • 1st trail relay (North Country)

slbryand view log	posted: 7/12/2007 at 11:51 AM
	My long runs are about 8 to 10 miles. My goal for my 10k is anything under 50 minutes.

Scout7 view log CPT Curmudgeon	posted: 7/12/2007 at 12:04 PM
	This will sound counter-intuitive, but you might consider backing off the intensity, and increasing the mileage. If you're plateauing with your current mileage, I'd look at building more. See if you can get it up to 40. If you're doing that, I'd change the interval workouts to tempo workouts.
	Amat victoria curam. Sine labore nihil. Dulcius ex asperis.

sleepykitty view log	posted: 7/12/2007 at 12:39 PM modified: 7/12/2007 at 12:55 PM
	Welcome!! I'm also running a 10k the same day as you. It's also gonna be my first race. Good luck to you! Which part of Singapore were you at in that picture? Care to tell me your experiences in Singapore while you were there?

Jeff view log	posted: 7/12/2007 at 4:31 PM
	slbryand, If you make your log public, then perhaps we can give more help. For what it's worth, I think sub 18 is totally within your reach, if you are already running 20:16 within your first year of running. Welcome!
	a vagabond,..highway-beater; a rolling stone, one that does nought but runne here and there. ~Cotgrave, Randle A dictionarie of the French and English tongues, 1611

m_fetro

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posted: 7/12/2007 at 10:05 PM

If your focus is on running 5ks right now I suggest that instead of doing long runs do multiple short runs in a day. I often do a 2 mile take a 10 min. break and then do speedwork on a track, followed by another 2 mile run. This way you will still be picking up some distance but focusing on speed. I would still get a long run in at least once a week.

Your times are good for the distances you have been running but try getting a closer to a pace you will have to run in a 5k to break 18:00 (5:49). I would also suggest 4 mile runs at a moderate hard pace. If you could work towards do a 4 mile training run at 6:30 pace or faster then in 5k you should be very near that goal.

Then again everything i suggested could be wrong, I hope its right though because my goal is to break 18 before the end of August.

Chenille frozen :D	posted: 7/13/2007 at 3:43 AM
	Wecome, Steven - this is a really nice place to be - glad you found it
	Life is not measured by the number of breaths we take, but by the number of moments that take our breath away...(unkown) Unus Dies Procul A Vicis • Go With The Flow • Thyroid Support Group</a>

m_fetro view log	posted: 7/13/2007 at 4:11 AM modified: 7/13/2007 at 4:23 AM
	Just to back up my last post you may want to check out this site from Hal Higdon. he has a lot of different training distances and his training is actually very similar to what i had suggested. Thanks to Bonkin for mentioning this site on another subject site in this forum.

modal view log Bloody Nipple	posted: 7/13/2007 at 10:10 AM
	You are fast and welcome to RA. modal (a fellow Texan)
	March 7 & 8, 2009 - Join the RunningAHEAD.com Texas Independence Relay Team [VIDEO] online cashback tool 2009 Goals 1. Get out the Door 2. Run ~100 miles a month or at least a 1000 miles for the year 3. Run a Marathon < 4:30 4. Run a Half < 1:54 (Benbrook, Texas Half Marathon)

Bonkin view log Reboot	posted: 7/13/2007 at 1:11 PM
	Welcome to RA!
	Your monkey gives me the creeps. - andahuff

trishierunner view log esq.	posted: 7/14/2007 at 9:19 PM
	Welcome to RA
	2009: BQ?

slbryand view log	posted: 7/16/2007 at 2:28 PM
	I have heart breaking news. I borke my ankle last night running. It was dark and i stepped in a hole and broke it. They put it in a cast and said it might require surgery. So my running days are on hold for a while it looks like. And that sucks.

zoom-zoom view log Registered for #2	posted: 7/16/2007 at 2:40 PM
	Oh, Steven...that is awful! I'm so sorry to hear this. I hope you won't need surgery. k
	Kirsten '07: 1324.5 mi '08: 1561 mi ... • Ladies Locker Room • .: 2009 Goals :. • Run 1750 miles • 2 marathons (May - Bayshore, Fall - ?) • PRs: 5k ~ 15k ~ 25k? ~ HM ~ 26.2 • 1st trail relay (North Country)