How realistic is this goal? For real.

marathonmanleto

Marathonmanleto

posted: 6/3/2008 at 9:46 AM

Cory--how about a sub 20:00 Marshall Run? That's a good goal!

Len

Damn Yankee

posted: 6/3/2008 at 11:14 AM

Found out yesterday that a few runners in town have started a weekly group run. They were running the same course I ran a 22:55 on a couple of weeks ago. The decided to do a prediction run, so no watches or garmin. I predicted 24:45, and ran 23:09. I wasn't pushing hard because I had already run 7 in the morning and it was HOT. I just paced off of the two people who had predicted times faster than me. I might not have any shot at this, but I'm interested to see what the next month brings.

Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending. Carl Bard

Len

Damn Yankee

posted: 6/4/2008 at 9:37 PM

Mike, Marcus, Jeff, anyone? Running my first interval workout tomorrow. 6x800 at about 3:40? I'm tempted to try and run them around 3:20 but although I don't have much time, I don't want to screw myself either...

Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending. Carl Bard

Jeff

posted: 6/4/2008 at 11:55 PM

Quote from Len on 6/4/2008 at 9:37 PM:

Mike, Marcus, Jeff, anyone? Running my first interval workout tomorrow. 6x800 at about 3:40? I'm tempted to try and run them around 3:20 but although I don't have much time, I don't want to screw myself either...

Sounds like you're running strong. You want to stay strong--don't run yourself into weakness. Start out at 3:40 and see what happens...if you feel good you can run the last few a bit quicker.

In the fight between you and the world, back the world. --Kafka

The Logic of Long Distance

mikeymike

posted: 6/5/2008 at 7:22 AM
modified: 6/5/2008 at 7:23 AM

I agree with Jeff. Aim for 3:40 on the first one. Don't push. What you may find is they get faster with the same effort as you get into the workout. The last one should be your fastest without having to push very hard. Oh and make sure to do a good at least 15 minute warmup of easy running, maybe with a couple of gentle strides.

Marcus L S

The Greatest of All Time

posted: 6/5/2008 at 7:43 AM

Let us know how it goes. Good luck!

all you touch and all you see, is all your life will ever be

Obesity is a disease. Yes, a disease where nothing tastes bad...except salads.

Purdey

"Race Across The Sky"

posted: 6/5/2008 at 8:03 AM

If you want to improve your 5k time try running some good hill repeats as well as your 800s. I haven't done a 5k for many years, but back in school I improved from 20:00 to a 17:30 in a season - and put it down to weekly hill repeats. I used a hill about 300m in length and just sprinted up as fast as I could (keeping good form) turned around and jogged slowly down. Think I used to 2x(6x300). I guess that length allowed some improvement in VO2 max as well as massive improvements in leg strength ie. gave me longer stride and stronger push off. Anyway - good luck!

What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials

Eddy

Slow-smooth-fast

posted: 6/5/2008 at 8:33 AM

The key for me was ramping up the mileage. To put it in perspective my PB for 5k was 21:13. 6 weeks later after doing nothing but long easy running (up to 70 mpw on weekk 5 and 6), I did a 5k PB of 18:5. I will stress here that there was no speed work done at all. I built up a great base and it improved my perception at all paces. This equate to 6:06 mile pace, and I felt like I was flying. I am currently doing this phase again, and then when I plateau I will be giving it another try.

"I've been following Eddy's improvement over the last two years on this site, and it's been pretty dang solid. Sure the weekly mileage has been up and down, but over the long haul he's getting out the door and has turned himself into quite a runner. He's only now just figuring out his potential. Consistency in running is measured in years, not weeks. And over the last couple of years, Eddy's made great strides" Jeff 14 Jan 2009

Len

Damn Yankee

posted: 6/5/2008 at 8:42 AM

Despite my heroic considerations of running these intervals in 3:20, I was pretty nervous when I got to the track this morning. I haven't run an interval workout since I started running again and frankly, I wasn't confident I could finish the workout. Ran a mile warmup and started the intervals (6x 800 with 400 recoveries)- 800's- 3:37, 3:38, 3:38, 3:35, 3:34, 3:30 400's ranged between 2:05 and 2:12 I was pretty suprised. It wasn't easy, but it wasn't the agony I anticipated either. I actually had to slow down in the second lap of each interval to hit my target. I resisted the temptation to blow through the last two, and just ran a little faster than I had earlier. I feel good. Now I need a shower.

Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending. Carl Bard

PowerOfQ

Think Whirled Peas

posted: 6/5/2008 at 8:47 AM

Quote from Len on 6/5/2008 at 8:42 AM:

Despite my heroic considerations of running these intervals in 3:20, I was pretty nervous when I got to the track this morning. I haven't run an interval workout since I started running again and frankly, I wasn't confident I could finish the workout. Ran a mile warmup and started the intervals (6x 800 with 400 recoveries)- 800's- 3:37, 3:38, 3:38, 3:35, 3:34, 3:30 400's ranged between 2:05 and 2:12 I was pretty suprised. It wasn't easy, but it wasn't the agony I anticipated either. I actually had to slow down in the second lap of each interval to hit my target. I resisted the temptation to blow through the last two, and just ran a little faster than I had earlier. I feel good. Now I need a shower.

NICE! Did you wear a skirt? Tongue

Just because running is simple does not mean it is easy.

Eddy

Slow-smooth-fast

posted: 6/5/2008 at 8:49 AM

I dont think you will break 21 with your interval times. When I got 18:57, 6:06 mile pace. I was running a few days before 6x800m at 5:40mile pace. Thus my actual race was 26 seconds per mile slower than my intervals. Bear in mind I give it my all in my intervals, so unless you were doing the same, I think you will be running the race slower than your interval pace. I would say you will get about, 22:30

"I've been following Eddy's improvement over the last two years on this site, and it's been pretty dang solid. Sure the weekly mileage has been up and down, but over the long haul he's getting out the door and has turned himself into quite a runner. He's only now just figuring out his potential. Consistency in running is measured in years, not weeks. And over the last couple of years, Eddy's made great strides" Jeff 14 Jan 2009

Len

Damn Yankee

posted: 6/5/2008 at 9:14 AM
modified: 6/5/2008 at 9:44 AM

Quote from PowerOfQ on 6/5/2008 at 8:47 AM:

NICE! Did you wear a skirt?

No, but I'm not opposed to it if it helps me get where I want to be.

Quote from Eddy on 6/5/2008 at 8:49 AM:

I would say you will get about, 22:30

I guess we'll see. MTA- I feel pretty f-ing invigorated!

Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending. Carl Bard

mikeymike

posted: 6/5/2008 at 9:55 AM

Len, Great workout. You nailed it. Eddy, yes mileage is key but he's got less than 5 weeks to his next goal race. And your workout times to race times are no predictor of what Len can do. I've run low 17's off of 6 x 800m at 5:40 pace.

jscovill

posted: 6/5/2008 at 10:29 AM

f'ing great workout. I don't have any workout type advice except for a mindset: "run faster, not harder". it means a lot to me and I consistently remind myself of it during tempo and interval stuff.

And you know sometimes it gets so painful
Just like talking to yourself
When everything don't seem to have no rhyme or reason
We all go
Do do loo do do, do do loo do do
Waiting for the sun to shine

Purdey

"Race Across The Sky"

posted: 6/5/2008 at 11:26 AM

Good workout. Well done and the very best of luck. Let us know how it went.

What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials

2000 miles of dating 35000 yr olds

How realistic is this goal? For real. (Read 2026 times)