How realistic is this goal? For real.

Mishka

posted: 6/20/2008 at 12:08 PM

Awesome workout Len! I was trying to think of how well that would predict your race and couldn't come up with a good answer. Then I read Mikey's post and he's got it right. This workout will be a good benchmark for you in future 5ks, but it's hard to use it to predict a race performance now. Confidence is a huge takeaway. Intangibles can make or break a race and confidence is a great one to have on your side. In the days before the race, you might start to feel a little sluggish. A number of things can cause that feeling, nerves being one of them. Make sure to think back to this workout and the confidence it gave you and let it help you stay positive.

jEfFgObLuE

More Cowbell!

posted: 6/20/2008 at 12:10 PM

Quote from Happyfeet on 6/20/2008 at 11:41 AM:

Pardon me if this is a hijack, but I never get close to the puking, my legs start hurting long before I reach that stage (feel like shin splints) and I slow down. How do I push through that stage so I can experience the joy of dry heaving?

It's all on the final sprint. For example, in a 5k, if you can find a way at the 3-mile mark to sprint like The Witch-king of Angmar (also known as the Lord of the Nazgûl, the Black Captain, and the Morgul-lord) is leading the Nine down the slopes of Mount Doom to catch you, kill you and take the One Ring, then you will find yourself standing at the edge of the River Hurl when you reach the finish line.

20th Century: Is ancient history
21st Century: 5k: 19:42 |10k: 43:00

obsessor

posted: 6/20/2008 at 12:36 PM

Len - What were your recovery jogs? 300m in ??? Stipulating that you jogged your recoveries and did not walk at all, I think you will be very close to your goal.

Len

Damn Yankee

posted: 6/20/2008 at 12:42 PM

Quote from obsessor on 6/20/2008 at 12:36 PM:

Len - What were your recovery jogs? 300m in ??? Stipulating that you jogged your recoveries and did not walk at all, I think you will be very close to your goal.

Recovery jogs- 1:35 1:40 2:11 (garmin told me that memory was nearly full, slowed down to erase stuff older than 3 months) 1:37 Last recovery (200m)- 1:09.

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

obsessor

posted: 6/20/2008 at 1:11 PM

in the bag. go for it.

Happyfeet

posted: 6/20/2008 at 1:17 PM

I am a newb but according to the swamp bible Daniel's VDOT, 3:16/800 meters should be the workout for a 20:45 5K.

Len

Damn Yankee

posted: 6/29/2008 at 9:53 PM

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

I would say you will get about, 22:30

Just needed to remind myself of that.

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

SurfNRun

Prophet!

posted: 6/30/2008 at 3:06 AM

Quote from Len on 6/29/2008 at 9:53 PM:

Just needed to remind myself of that.

nice. Go get em.

Len

Damn Yankee

posted: 6/30/2008 at 11:11 AM

Quote from mikeymike on 6/20/2008 at 11:27 AM:

Then on Monday the 30th (or Tuesday the 1st at the latest) you can do a little leg turnover workout. I like to do 10 x 300m at 5k pace with 100m jogs. This should feel like cake. If nothing else it will help you get a feel for how easy 5k pace should feel at the beginning of the race.

2 mile warmup/ 1.5 mile down 10x300 w/ 100 meter recoveries- 1:08 (32 sec 100), 1:06 (32 sec), 1:06 (34 sec), 1:10 (32 sec), 1:08 (32 sec), 1:07 (33 sec), 1:06 (35 sec), 1:10 (34 sec), 1:08 (36 sec), 1:02 Felt pretty good

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: 6/30/2008 at 11:18 AM

Quote from Len on 6/30/2008 at 11:11 AM:

2 mile warmup/ 1.5 mile down 10x300 w/ 100 meter recoveries- 1:08 (32 sec 100), 1:06 (32 sec), 1:06 (34 sec), 1:10 (32 sec), 1:08 (32 sec), 1:07 (33 sec), 1:06 (35 sec), 1:10 (34 sec), 1:08 (36 sec), 1:02 Felt pretty good

Nice. You kept the recovery jogs pretty quick and still looks like you were really fresh on the last one...perfect. Now easy miles until Friday and let'r rip. I'm doing the same workout tomorrow a.m. but our track's all torn up currently so I'll probably do 10 x 1 min on / 40 seconds off...same difference.

Len

Damn Yankee

posted: 7/1/2008 at 9:45 PM

Ok. The anticipation is building and I'm borderline tweaking. I need to formulate a gameplan to focus on for the next couple of days. I think I should go out at around 6:30-40, hold what I've got for the second mile (that is going to be the key)and just flat out run my ass off for the last 1.1. I believe if I can hold it together through two miles I'll be ok, knowing that my goal is within reach and that the finish is only a mile away.

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

Trent

We've Got Big Hills

posted: 7/1/2008 at 9:56 PM

Quote from jEfFgObLuE on 6/20/2008 at 12:10 PM:

It's all on the final sprint. For example, in a 5k, if you can find a way at the 3-mile mark to sprint like The Witch-king of Angmar (also known as the Lord of the Nazgûl, the Black Captain, and the Morgul-lord) is leading the Nine down the slopes of Mount Doom to catch you, kill you and take the One Ring, then you will find yourself standing at the edge of the River Hurl when you reach the finish line.

Late to the party, but it must be said: POM.

I'm running somewhere tomorrow. It's going to be beautiful. I can't wait.

Poor baby

mikeymike

posted: 7/1/2008 at 10:01 PM

Quote from Len on 7/1/2008 at 9:45 PM:

Ok. The anticipation is building and I'm borderline tweaking. I need to formulate a gameplan to focus on for the next couple of days. I think I should go out at around 6:30-40, hold what I've got for the second mile (that is going to be the key)and just flat out run my ass off for the last 1.1. I believe if I can hold it together through two miles I'll be ok, knowing that my goal is within reach and that the finish is only a mile away.

Sounds like a plan. Simple. It's the doing that's the trick. And if you do, and you find yourself where you want to be with 200 yards to go, then yeah, what Globule said.

Trent

We've Got Big Hills

posted: 7/4/2008 at 11:39 AM

Well? I hope it went great!!

I'm running somewhere tomorrow. It's going to be beautiful. I can't wait.

Poor baby

PowerOfQ

Think Whirled Peas

posted: 7/4/2008 at 3:24 PM

No kidding. Results?!?!?! I meant to pop in late last night and wish you luck, but forgot. Here's hoping you got your mug!

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

2000 miles of dating 35000 yr olds

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