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Recent 5k (Read 68 times)

    Here's the data

     

    30:48

    avg pace 9:48

    fastest pace/kick at the end 5:49

     

    avg HR 173

    max HR 189

     

    avg cadence 170

    max 192

     

    Was a pretty flat course but with some long stead uphills/downhills, not much but not pancake flat. Race temp was probably about 35-40degrees F. Not sure that would increase my heart rate simply to stay warm?

     

    Was trying to break 30mins,

    I thought averaging 173bpm for the race was pretty good/high....

    in my past as a pole vaulter, we really only trained for sprint speed etc...

    so I feel like top end speed isn't my problem.

     

    as I'm currently in base building mode almost all of my runs are slow/easy pace....which I'm wondering if it's good or if I should do more tempos, maybe once a week, thinking maybe some cruise intervals as Jack daniel's calls em.

     

    I'm thinking my tempo/lactate threshold may be pretty low? or just my mechanics at that HR aren't great?

     

    I'm currently at 30miles/month, about 7 weeks into running again...

    I'm thinking if when I get up to 20miles/week more things will fall in to place?

     

    Thanks in advance for any insight/tips!

    300m- 37 sec.


    an amazing likeness

      Based on what you've written here, the #1 thing which will drive improvement is more miles; having more base miles consistently will enable all sorts of improvements.

       

      Run lots...mostly easy, some times hard.

      Acceptable at a dance, invaluable in a shipwreck.

      HermosaBoy


        Based on what you've written here, the #1 thing which will drive improvement is more miles; having more base miles consistently will enable all sorts of improvements.

         

        Run lots...mostly easy, some times hard.

         

        Agree!

        And you can quote me as saying I was mis-quoted. Groucho Marx

         

        Rob

        berylrunner


        Rick

          Another for more miles.  Run every day.  Sometimes twice a day.  Lots of variety.

          12-22  Last One Standing  - dnf 37 miles

          1-23 Sun Marathon - 3:53

          4-23 Zion 100

           

           

          Andrewler


            I usually run twice a day to prepare for the race, in the morning and in the evening


            an amazing likeness

              I'd question recommending two daily runs as a path to improvement to a person who is currently running 30mi per month...

              Acceptable at a dance, invaluable in a shipwreck.

              berylrunner


              Rick

                In that case 3 runs a day.  Everyone is afraid of mileage.  Let's shake this forum up.  Think outside of the box.  Same old build up slowly routine all the time.

                I'm not talking 10k doubles with intervals right off the bat.  1 to 2 mile run walks.  Build a base, forget about the pace.  Walk/run during lunch, walk/run while your wife shops, walk/run while your car is getting an oil change, etc.

                12-22  Last One Standing  - dnf 37 miles

                1-23 Sun Marathon - 3:53

                4-23 Zion 100

                 

                 


                SMART Approach

                  Your aerobic base is the weak link not your speed or threshold at this point. Build to 20-25 miles a week over next 3-4 months (don't rush it). Keep runs easy. One day a week do striders during last mile of a run. One day a week do a controlled 4-5 mile progression run. All other miles very comfy. Do a 5K time trial once a month. Build slowly. Be consistent, stay healthy. You will be a different runner in 4 months.

                  Run Coach. Recovery Coach. Founder of SMART Approach Training, Coaching & Recovery

                  Structured Marathon Adaptive Recovery Training

                  Safe Muscle Activation Recovery Technique

                  www.smartapproachtraining.com

                    Thanks All.

                     

                    30miles for a month felt like a good bit, especially coming from the couch. But I know many runners are doing 20-30plus miles a week.

                     

                    in that 5k.... it just was humbling seeing people appear to be in far worse shape than me just cruising by...

                     

                    I assume they've been running more miles...

                    300m- 37 sec.