Goal of sub 20 5k (Read 13664 times)

Hey Ed, good luck on Sunday!

Second that. Good Luck!! I just looked it up, an old fart like you only needs 3:30 to BQ. They even give you the extra 59 seconds of the 30th minute! You can do it!! See you Tues!! Tom

Hey Michigan, Really rooting for you to get toward 20:00. Just curious, how is your natural speed and strength? Are you naturally a strong person or a lighter person? It seems like it is a challenge for you to hold pace for a 5K. Usually to two reasons this occurs is that one starts too fast or one simply doesn't have the strength or aerobic system strength to hold pace which is improved by more miles. Your 40 miles per week should help you enough for a 5K. I just wonder if your energy system is trained to run more anaerobically vs. aerobically. What are your 10K and half marathon times (if you have done them). Are they in line with your 5K times. I continue to lift weights and am pretty strong and muscular. I have done no speedwork on my 20 miles per week (hammy recovery issues) yet I can run faster each mile in a 5K. I have 20 years of base work to fall back on but rarely run more than 25 miles per week and my 10K and half times are fairly close in line with 5K times in past. This intriques me. Today my paces for 5k were 6:41, 6:33 and 6:19 on a fairly flat course and very strong sprint finish. I ran a 19:40 but Garmin said 3.04 miles. My goal was 20:15. Generally, I also will always have a strong last mile even when tired - when fit and doing some critical velocity reps I can run 6:00 last miles. My PR is 19:23 on legit course. I am just curious about your make up. Obviously we all have genetic differences. Have you ever done a 5K where you were semi conservative first mile and could finish very strong????? I am just curious why you can't crank it up that last mile. You certainly seem fit enough. Hmmm.

Michigan, I am not so sure weight lifting will necessarily help you. It might, it might not. If you put on weight that can be counterproductive. Certainly some is just fine even for keeping core and joints strong. I really like the one leg squats, walking lunges, jumping walking lunge (more plyometric and potent). I just do a few set of these a week. Any more and it can be damaging. I think your 9 min pace is about right. I think 8:30-8:45 would work also. What is your HR % at 9:00 pace? I did my 11 mile long run this week and tried to stay at around 75% of my max HR and my HR stayed pretty stable throughout the long run and averaged 8:25 per mile which is about 2 min slower than my 5K pace which is what I generally recommend to others. I think if one runs at 75% of max HR but is running substantially slower than 2 min. below their 5K pace then this person needs more aerobic stimulus or has overdid speed work which may take away from there aerobic stamina. I guess the point I am getting at is the faster you can run aerobically vs. having to severly dip into anaerobic energy systems (which you certainly do on a 5K) is the key to holding pace and slowing oxygen debt in this race distance especially during first 2 miles. That last mile is guts and anaerobic strength/speed. Maybe your genetics at 40 miles per week may not get you to 20 minutes. Maybe they will. More and more speedwork may not be the answer and perhaps can be counterproductive if it may take away from your aerobic stamina base. I like to overanalyze because some runners I coach seem to have similar issues and I try to evaluate their makeup and sometimes it is confusing to determine if I should strengthen their strengths or strengthen their weaknesses whether that be speed or endurance. It is all about experimentation. Hang in their.

Well I gave it a shot today. Came up 32 seconds short (20:31) This is however 20 seconds better than the last race on this same course, and a 5K PR. I suppose more speed needs is in order. I'll keep trying.

...as I don't get outdoors as often as I would like.

I think this is huge. I've noticed significant improvement when I've moved most of my miles from the treadmill to the road. Good luck, I remember you from coolrunning. And yes, I'm still in the same boat.

Well I gave it a shot today. Came up 32 seconds short (20:31) This is however 20 seconds better than the last race on this same course, and a 5K PR.

Great job, Kenny. So close.

Great job to you, too. Especially on the even splits. If I could learn that trick it would be pretty sweet. The fact that my splits tend to be 6:15 - 6:45 - 7:20 ... is a little problematic.

thanks - I have been working on that. A Garmin is the only way I can do it. Hey - I noticed a post a while back you mentioned not running much this summer. Is that that SOP for you? edit: I read my question and thought it may have sounded, I don't know, aggressive – not my intent, I am just curious...