I have my 5k in about 10 days. Im not really sure what pace to go out at.. if anybody has any suggestions. Part of the problem is I may be running this solo.

Geez, I suck at that.  16:50 sound about right?

 

It seems as if your recent tempo efforts suggest you are better than 16:50 shape. You certainly have had some good weeks from what you've shared.  Maybe target 5:15ish for that first mile?  Mid-5:20's would be too slow.

5:20s = 16:30.  Granted my recommendation was non-Hurtlocker conservative.  Anything in between the two is game.  I have been doing work in that range or a tad faster and have not run 16:30.  But there are multiple reasons I could suck.  And I do suck at 5Ks.

So I'll revise to 16:40.  I still think 16:30 is a bit aggressive.  I'd go out 16:40 pace and see what is left to hammer the last 1.1.

Park, I can’t tell you what you “should” take it out in. I can guess that you probably will take it out in anywhere from 5:15 to 5:25. But really, if someone told me to do one or the other, I’m not sure I’m really fine-tuned enough to execute. I do feel like I can go out and just give “5k effort”, and it ends up being whatever it is. And I don’t know what kind of runner you are – more feel or more tuned and able to adjust based on watch / split feedback.

Based on those 5 mile tempos, and your 3’on/offs – probably close to 1k repeats, maybe a little shy, I’d say you’re in exactly the window mbehr and spaniel are laying out. Running alone, and running your first race in a while will be challenges, but you’ve laid some good work down, so no reason you can’t put up a good race.

I don’t think any of what I wrote was all that helpful…but I’m looking forward to seeing what you do. Good luck.

In other news, solid 8x600 for me yesterday. Slight adjustment after the first 2 (still in the dark, and not fully warmed up I guess), and then cranked em out pretty good.

Finally did an interval workout today!  Looking back, that was my 4th interval workout from May-current.  It was a nice, cool morning (low-50's) for it.  Just stuck with moderate paced repeat miles (5:27, 5:26, 5:36, 5:31) with 0.25 mi jog recovery.  Miles felt close to current 5k race pace.  Gotta start somewhere I guess.  At least I'm feeling pretty good and am itching to get things rolling again.

Nice Mbehr! That's solid. I would kill for temps in the 50s.

Ran two miles at race pace on Saturday. Did this on the course for next weekend. Ran the last mile of the course (516) and continued into running the first mile (513) with no rest. I felt pretty good. I mean definitely pushing it at the end. And it was hard running.

The first mile of the course has a slight incline (about a quarter mile long). So, the only part of the course I didn't run a 5k pace had the downhill section. Overall, I feel like I could take that 515 pace and carry it over for another mile, especially if it includes that "easy" mile.

Oh.. and I think the 513 may have been a personal best in the mile for me. Overall, running this was a huge confidence boost. Especially as I have not done much speed work. Mostly just tempos for 4-5 months.

Very encouraging track workout tonight.

Dirt track, some wind, racing flats:

6x400 with 90 second rest in 80,76,74,73,76,75 then 6x200 with 60 second rest in 37.36.36.36.35.35...

Perhaps my 5:15 goal on Friday isn't quite so scary after all.

Legs feel really good. The rest of me needs a bit of work.

-Kelly

Great runs, Kevin and Kelly.  Get after that mile race.

Four mile tempo run on the hot treadmill in 21:27 for me today...another 12 seconds faster than 3 weeks ago.  It's been a rough couple weeks of running for me, and my kids gave me an early season cold, so I'll take it.

Everybody is running well these days.

 

Im jealous of the mile race KD.

Kevin, those 800s don't seem off. That's a tough workout.

Get well Spaniel.

Reno isn't that far for you... The sub 5ers start at like 9:25 pm. You could come up and kick my butt... :-)

$5 entrance fee.

-Kelly