Forums >Racing>Goal of sub 20 5k
I doubt you would recover 'completely' but you would recover enough to handle it. I did 3 hard 5k's a few years back (at 44) within 14 days and was fine. They went something like 20:59, 20:18 and 20:31. .
If I run race 2 this year it is only 5 days before the race on the fast Mason course. It could hurt my chances at a sub 20 and possibly get me passed my age group members. Oh decisions to make.
Here is a question for fellow posters, however. I am 35 years old and wonder if it would be possible to run three hard 5k efforts over a 12 day period? In high school 2 races a week was doable but now that I am older I wonder if I could fully recover enough to hit all 3 races hard?
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Last Race: Portland Maine Half Marathon October 5 2014
Right on Hereford...
Hey Dakota, I remember you from the old sub-40 thread. You've done pretty well, but I'll never buy the argument that 4-5 days are better than 7. That's a nice workout schedule you've outlined there and I agree with you about the long run. However, if you handed it to me I'd thank you and then add 2 easy 5-milers on those 2 rest days to make it 50 mpw instead of 40 I don't think they would make me the least bit more tired than if I were to take the days off, and over the long haul I believe they would help my ability to recover rather than hinder it. Those few extra miles probablly would keep me a pound or 2 lighter too, and help me to better maintain fitness level. Maybe not much, but every little edge counts--just enough to beat the guy of equal ability who takes those 2 days off.
The Limping Jogger
"Only a few more laps to go and then the action will begin, unless this is the action, which it is."
Jim...I trust your advise because you have been running so long...I think Dakota is trying to say IF I am limiting myself to 40 miles I should try to do it over 5 days rather than 7. That way my runs will be longer. I agree the longer runs are better for me but I also agree with you in that missing 2 days a week is not particularly helpful unless I really need a day off. I think running 4 very easy miles is better than a day of rest. I actually plan on taking tomorrow off with no running so that will be my rest day - I probably will take a day off every 2 weeks from now on. Here is a question for fellow posters, however. I am 35 years old and wonder if it would be possible to run three hard 5k efforts over a 12 day period? In high school 2 races a week was doable but now that I am older I wonder if I could fully recover enough to hit all 3 races hard?
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Nice races MichiganFlyer and Tchuck. Were you happy with the flats Greg? I think that was the first race you used them. I have always used regular training Asics. I also raced last weekend. My intent was to run hard, but conservative. I did not want to blow up. I accomplished that goal. The first mile (down hill, the rest of the race was flat) was covered in 6:38. My average heart rate was 166. Mile two came and went in 6:58, with an average heart rate of 181. Numbers for the mile three: 6:52 and 184. The final .1 miles were covered in 33 seconds - a 5:30 pace and 187 AHR. The total race was 21:01 for a 6:47 mile pace. My average heart rate was 180, and the highest it got was 188. I left a bit out on the course. Seeing :01 for the seconds is frustrating. To improve I need to stop eating so much junk food, and start doing 5 X 1000K reps with 1:00 recovery. Last year I did them at 4:15. I think I will start at 4:20 to 4:25, but perhaps speed them up as I drop some weight and get used to the workouts. Good runs everyone
Hey Maine, Yes, those critical velocity reps are very important for 5K racing and other distances. When doing them, my 5K times get faster very quickly. Unfortunately, I have not been able to do them. You may want to start with 1:30 - 2:00 rests between and ease down as you get more fit or as you approach your goal race (s).
The flats really are nice as my legs never got heavy. I crushed the last mile partly because I went out so conservatively but also partly because lifting a much lighter shoe was easier. The flats may have cost me time in mile one because I went out too slow thinking the flats would make me faster with an easier effort. But for the last 2 miles it was easy pickings. I did step in a small hole at about the 1/2 mile mark and halfway twisted my ankle...but recovered...with the trainers I probably wouldnt have even noticed the hole so you have to be careful when running in the flats. Nice time for you as well. You are much closer to 20 than you think. I am going to do weekly 800-1200-1600 meter reps starting this Tuesday. I think the long intervals will reap rewards onto my high mileage base.