5K Specialist
Tempo runs are the bread and butter workout for a 5K and I find them nearly impossible to do in the heat. I can get in 20 minute tempos but that's about it. Sounds like a decent result given your training this summer.
It is just so hard to get motivated to do a tempo run in July and August. I am doing some this summer, but not as many as I would like and not a true tempo because I am taking short breaks in the middle. I am doing much better than last summer though.
Personal Bests:
800M - 2:38 (5/28/13) | 1 Mile -5:54 (5/28/13) | 3K - 11:55 (12/29/12) | 2M - 13:00 (12/1/12) | 5K - 20:00 (4/12/13) | 13.1M - 1:37:24 (2/3/13)
Nice job, Dan! I'm impressed with your 5:00 pace final kick. When I hit the last .15 of a 5K, I've got nothing left in the tank for a kick and just want the focking race to end.
I wish I had nothing left in the tank. That would mean that I gave it all my first 3 miles.
Speedy as ever, Dan! Congrats on your race! Way to beat the heat!
Thanks Scott. Summer is getting close to over though. Towards the end of next week we are supposed to have high temperatures in the 80's here.
Just imagine what you'll do when you're well-trained and it cools off!
There is almost always another gear, always, always, always. Tapping into it sometimes is the hard part but it is there, if only but so briefly.
race obsessed
That's what I have found as well. Sometimes you pop right into that gear, usually you just grind searching in a vain attempt.
Not to be a party pooper but I'm always a bit suspicious of Garmin readouts on my final sprint. In the last bit of my November marathon, Garmin pegged me at a 4:48 pace. Now, I know I was moving but to think I was moving at the pace of Wilson Kipsang or Geoffrey Mutai stretches credibility beyond where I can rationally stretch it.
Short term goal: 17:59 5K
Mid term goal: 2:54:59 marathon
Long term goal: To say I've been a runner half my life. (I started running at age 45).
Or sometimes you don't care enough anymore and are just dragging your ass to the finish-line until some dude comes flying next to you with his headphones blaring trying to pass you and in an instant you magically find that second gear. lol
Congratulations! I am glad that you had a good race to bring with you as you go into fall training.
I love to be a party pooper but I'm always a bit suspicious of Garmin readouts on my final sprint. In the last bit of my November marathon, Garmin pegged me at a 4:48 pace. Now, I know I was moving but to think I was moving at the pace of Wilson Kipsang or Geoffrey Mutai stretches credibility beyond where I can rationally stretch it.
FYP.
Generally speaking your point is valid but any reasonably fit runner can run at a 4:48 pace, it's just a matter of for how long 50 feet, 100 feet, 500 feet etc. until they blow a gasket. We see this at the local 5k every weekend for what, the first quarter mile or so.
The elites can just do it for an eternity where a hobby jogger would be doing great to hold it for 400 meters.
As much as I have suspicions about Garmin, I agree with LRB. Having run 2:20, 800m greatly fatigued, feeling sore and minutes after a 1 mile and 100 m race, I tend to believe those last minute dashes can and are in that range.
Congrats on the race!
All that discussion about the final kick is playing with my mind. Interesting stuff
It works both ways; I kicked too soon and too hard once trying to run down a runner (which I did) and almost came to a complete stop right before the finish mat.
A 5:00 pace is 200 meters in 37 seconds. If you think you can run that fast, go to your next 5K and mark off 200 meters from the finish. Hit the lap button on your Garmin at that point and hit it again at the end. I know I can run that fast because I have run 38's at the end of an "R" workout but to do that at the end of a 5K when I'm praying for someone to chop off my legs is a bit questionable. To think that I could possibly run 4:48 at the end of an all out marathon is not questionable - it's laughable.
I had a final sprint time of 10.4 seconds in my last 10k. I have no idea how far it was though. Maybe 50m.