>Racing>Goal of sub 19 minute 5k
Came in 9th out of 425. First in age group. (Got a free pair of Brooks Switch). First EVER age group award. So, since I went through three miles in 17:49, I think this would probably qualify as a sub-19, right??
Current Goals: Run and stuff
I had a very good VO2 max run today. 3 days ago, my legs were dead for my 5k race. Today, they were lively and springy. Can't believe 3 days make such a big difference.
This 6x1200 @ 5k pace with 2 min jog break was the toughest workout I had when I prepared for CIM last Dec. I fated signficantly for the last 3 reps last Nov when I did it.
Today, I did pretty well. I shot for about 6:20 or so, just to be a little conservative.
Paces were: 6:18, 6:18, 6:17, 6:19, 6:22, 6:30
I could have run a lot faster in the last rep. But since I did so poorly last Nov in my last rep, I was taking it easier for half of it waiting for myself to crash. But I didn't. I think I could have done another rep with no problem. All the reps are at least 7 to 10 sec faster than the last time I did it shortly after I set my 5k PR. I also took a shorter break than the last time I did it. So, I am feeling satisfied and am ready to forget my 5k debacle. But I am still running one on 4/11.
Sounds like you are getting stronger and stronger and ready to go on 4/11. How does the course look?
Just realize the course of the 4/11 race is changed to an area with some inclines. And the course is probably not certified. I may still run it, if I can't find a better race to run.
I am gearing up for my first attempt of the season this Saturday (4/4).
My best time last season was 19:27. I have worked hard all winter to build what I consider to be quite a nice base including some new milestones in terms of weekly and monthly mileage. I have high hopes that this base work alone will put me under the 19 minute mark.
Key workouts for this week:
#1 - 4 Mile tempo run, shooting for 6:25 - 6:30 pace
#2 - 8-10 X 400m, 200m jog recoveries, interval target time is app 85 seconds or a little faster.. First speed of the season so I would like to run at least 8, hopefully more if I feel good
#3 - 5K race
I am also going to take a run along the race course on Wednesday. I think it is going to be mostly flat so it should be a good course for times.
I assume that you are talking about "Running for the Bull". I emailed the director and this was her response:
"No it has not been certified, but I did wheel measure it and a person running the course with a GPS watch last fall measured it at 3.11. We will likely get it certified next year, but the quick time to get it going for spring did not allow us a lot of time."
If you want to drive a ways there is the Resurrection Run in Sacramento on the same day. I ran it last year and it is definitely suitable for PR attempt:.
"This USATF Sanctioned and Certified Course is flat, fast and winds through the beautiful River Park neighborhood. "
It's the same course used for the Susan B Anthony women's race.
Not that it looks like you need to be pumped up, but I don't see how you can miss. You ran 11:36 for 2 miles at the end of November, which is already equivalent to sub-19 for 5k, and you have stepped up your training since then. However, I'm not so sure it's necessary to do the 400's workout as you described it so close to the race. 5 or 6 reps would be plenty and I see not point at all in hammering them. You only need to average 6:06 per mile to break 19.