Forums >Racing>Goal of sub 20 5k
4 days to my race...temp is forecast for 86 now for my race on Friday. I was watching the Olympic trial I guess thats what it was... and 4 guys bested 13 minutes in the 5k despite temps in the upper 80s. I know the heat can sap your energy but I am hoping the temp is below 80 and since the sun will be low at 7:30 pm it shouldn't be that terrible. I did my last speedwork before my race doing 4 X 1 km on the treadmill in about 4:06 per kilometer. Then 3 X 200 meters in about 43 seconds each. I feel I am can beat 20 minutes now. All the miles I have run this year have finally taken effect. Now I just need a flat course and nice weather.
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Last Race: Portland Maine Half Marathon October 5 2014
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Well I crossed the finish line in 20:37 last night. A thunderstorm lowered the temp from 92 to 71 by race time. It was humid at 70% humidity but I was glad I didn't have to run with temps in upper 80s. I found the pacer from the last race Mary Ellen in the opening mile but my legs felt sluggish and I couldn't stay with her in this race. She was about 8 seconds ahead for the opening 2 miles. I hit a mile in 6:38. I lost contact with my pack as this race was a bit smaller crowd with the heat and storms but still was pleased to concentrate and run mile 2 in 6:44. My 2 mile split was 13:22. Then I ran mile 3 in approx 6:40 and finished in 20:37 a few strides behind Mary Ellen. My 5k races this year........ 20:48 20:30 20:49 20:03 20:37 Now I have an excellent chance to beat 20 at my next race on June 28th....will have to train like Rocky the next 3 weeks.
Jim, not to get off topic but is that a mid 38's 10K I saw for your results? That is simply stunning! Is there a link to the race report from that?
Thanks Travis. Of the 479 races I've finished in my life this one ranked with the top handful in terms of satisfaction. I honestly didn't think I'd go that fast even though conditions were near perfect. It was only a year ago that I ran 40:15 on the same course and still hadn't broken 40 after 2 years of trying. Here's the link to RR: http://www.runningahead.com/groups/MastRun/Forum/52618f86627b42a1926fe17ec3ddf4e4 I feel a lot in common with many of the people on this thread from my experience in chasing my 10k goal, especially with those who have stuck with it so long without giving up. Also, the sub-20 5k was a key stepping stone along the way. And even though I've often played it down, the psychological barrier can be a major obstacle. Before I finally got that first sub-40 I had 9 prior unsuccessful attempts, including a full year of preparation before the first one. There were many times that I had doubts that it was ever going to happen. However, once I did it the first time I followed up with 7 more in succession.
Great job Mich! Keep it up. I have a good feeling that you will be moving on past this thread after next week. Just give it everything on that last mile! Not so sure about the track thing though. In my book if it is not a certified road course then it doesn't count.
I am trying to get the monkey off my back. I am getting more fit and more confident with each passing day. I may try a track or road trial by myself this weekend just to see if I keep going strong after a 6:15-6:20 opening mile...it is another confidence builder for me. Last night I ran with the track club and we ran ladders 800-400-200 meters times 3 which was run like a relay race...I had a partner who would run each split after I ran mine so after this effort I feel I am ready to break 20...just have to get out stronger on the opening mile. My splits were pretty good I thought. 3:01, 1:28, 0:41 3:05, 1:31, 0:43 3:06, 1:23, 0:36
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>I may try a track or road trial by myself this weekend just to see if I keep going strong after a 6:15-6:20 opening mile I don't know why you did only one 13-miler and then stopped. A 12-13 almost every weekend would do SO much more good than a time trial. I think you should drop those trials altogether. You race often enough that you don't need them. You have enough speed already. Strength is what you need more of. Can't you see? You will know that you have broken through when you can go out on pace and keep going for another 2 mlles. For your goal that is 6:22-6:25 range. What is going to give you that ability is more strength/endurance. You might as well go run another race as waste time and energy with those time trials. I believe you are going to reach your goal no matter how you train, but I think you are making it harder on yourself than necessary. I know I've posted this before but here it is again...one of my favorites by Steve Scott: "During my career, the most important aspect of my training regime was strength. You can spend the rest of your life working on speed and make little progress, but if you spend the rest of your running career working on strength, you’ll always continue to improve. Improvements are also achieved by increasing your endurance. What do I mean by strength or endurance? Mileage, Mileage, Mileage! The more miles you can run, the stronger you will" Not only was Scott a great miler, but he was also a multiple winner of prestigious Carlsbad 5000.
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>I I don't know why you did only one 13-miler and then stopped. A 12-13 almost every weekend would do SO much more good than a time trial. I think you should drop those trials altogether. You race often enough that you don't need them. You have enough speed already. Strength is what you need more of. Can't you see? You will know that you have broken through when you can go out on pace and keep going for another 2 mlles. For your goal that is 6:22-6:25 range. What is going to give you that ability is more strength/endurance. You might as well go run another race as waste time and energy with those time trials. .