Goal of sub 20 5k (Read 13664 times)

Way to go Michigan, I'm surprised that this is the farthest you've ever run, especially considering your overall mileage last few months. I think you would do well to include a 12-miler to your program almost every week. It's even ok to do the day after a Saturday 5k, although I would advise against doing it the day before. This could easily be the missing piece in your program. I know it doesn't seem logical, considering that it's 4 times a long as your race distance, but I find that these long ones pay off big time, even in the shorter races. You don't necessarily have to increase total mileage, either. You current mileage can support a 12 (30-33% of weekly total). I've been following your persuit of the sub-20 for some time now and feel that there is also a pyschological barrier for you. Not only will a long run provide some concrete physical benefit, but I find that it also gives us a psychological boost as well. You think so much about your splits when you are racing that I believe that when the first mile sounds a bit fast, you just assume that you are going to slow down....and you do. What happens when your aerobic foundation is solid is that even when the first mile feels a bit hard you can keep it up for miles 2 and 3. In some cases you can even pick up the pace. This was one of the biggest changes I noticed as I got more and more aerobically fit. Where as before I just knew I'd slow down when the first mile felt hard, it stopped happening. After a while your mindset starts to change. Instead of panicking when the early part of a race feels somewhat hard you start thinking "I'll feel better after another mile". Instead of thinking "oh, that was too fast...I'd better slow down" when the first split is quicker than expected, you think "this is my day". Don't expect an instant miracle, but it's possible you could see a noticeable difference after as few as 3 or 4 of these long ones. One last thing too...I'd lay off those frequent time trials and save it for the races. You race often enough that you don't need them. All they do is make withdrawals on your aerobic base. Keep up the good work. I look forward to reading about that first sub-20. I know you can do it.

Nice run MichiganFlyer. Was it an organized half marathon? When I added a "long" run (12 to 18 miles) I made a big jump - from mid 21 5K's to lower 20's.

No I just ran by myself. I have run a 12 mile training run before but just once. I am already in the mid 20s so I am going the extra mile to get that sub 20. Here is my race report from Friday http://runningahead.com/forums/post/dc4ee1f8dc544a96a9f86f63f0239e53#focus

No I just ran by myself. I have run a 12 mile training run before but just once. I am already in the mid 20s so I am going the extra mile to get that sub 20. Here is my race report from Friday http://runningahead.com/forums/post/dc4ee1f8dc544a96a9f86f63f0239e53#focus

Ever considered running one of the races without your watch? Perhaps you're overthinking the splits and pacing and just need to go out and run and see what happens?

No I just ran by myself. I have run a 12 mile training run before but just once. I am already in the mid 20s so I am going the extra mile to get that sub 20. Here is my race report from Friday http://runningahead.com/forums/post/dc4ee1f8dc544a96a9f86f63f0239e53#focus

Mich, Sorry to hear that the sub twenty has escaped you this long. You will get it man. Just be patient with it and wait for the perfect race. From the sounds of it, I think you have a little more speed than you realize. A 1:10 quarter is nothing to sneeze at. Have you tried different race strategies? I know I will get flamed for this but I will say it anyway. Try to push it hard on a long downhill. With your speed you might find that you really don’t expend that much energy when speeding up downhill. I know an even pace is ideal for 99.9 percent of the world but sometimes we need to just shock our bodies by something that we are not used to. To me it sounds like you have become accustomed to the mid 20’s pace and so you are starting to forget how to really push it to your limits. I am no expert on this but here is what I tried when I had trouble breaking the 20 minute mark. Try running mile sprints. Give it everything you have for 1 mile at a time. Get it to where you can run a 5:40-5:50(I know you have the speed to do it) with at least a little hill in there. Then go out and run a 5K with a downhill last mile. Run at your normal pace to start. When you hit the 2 mile mark give it everything you have and hold that through the finish(You can do this. Just believe). If you want it bad enough you will be amazed at what you can do for that last mile. I was a low 21’s guy 2 years ago and I was able to go sub 19 last week by doing what I just described. I know it is not an accepted way to run but the traditional style is just not working for you. Anyway, good luck with it. You will get it this year. I have no doubt. And if none of that works then maybe we should just get you pushing a jogging stroller. That definitely worked for me!

Thanks for all the support and comments. I am trying to take it all in but I realize I cannot try it all as I think too much already. I am amping up my efforts to beat this sub 20. Tonight track club....hilly cemetery. 3 X 1 mile relay with 1/2 mile jog between each run...then wait for partner to finish his mile so about 6:30 between each mile repeat (4:00 jog and 2:30 wait) My goal was to get out faster in mile one as that is my trouble spot in races...also wanted a good 2 mile time. Decided to aim for 6:30 miles though the course had some nice hills...up and down. Mile splits 6:27 6:35 6:33 Not bad....I was really running hard so I got a good workout. 30 miles for the week in 3 days. I will take that. Oh when I run I try to run with an upright posture....and try to bend forward just slightly but at the ankle not the waist...any of you have running styles/form you try to think about while running? On this run I really hammered the downhills...on the uphills I was trying to hold my own against others running near me but on the downhills I put people away as my legs just turned over very very well.

Well Tom, the OP as Evtish, achieved his goal last night running around a 19:43 or so. Good job Tom!

I'll have to say, having you and Ed to chase every week in the AG has helped alot! Good luck all in the quest!

Soon the tables will turn, and I'll be all the more appreciative of your selective and thoughtful snot-rocketing when I'm chasing you. Well done Tom!