10K Training Group, 8K's are welcome too

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Progress updates and other comments-questions (Read 445 times)

    hi Joe - I replied to your message on the VR forum. I ran a mile race in December (6.41) and would like to post that but don't know if I'm allowed to as it was December not January.
      Nice workout, Mandy. Joe, the VR group sounds interesting. As soon as I have a race to contribute I'll drop in. I did 4 x 1600 with 600 jog at estimated 10-mile pace effort yesterday. They averaged out to 6:37 per rep. I normally take a 200 meter recovery and do 5-6 reps but I lessen the reps and lengthen the recovery before a race. I was tentatively planning to race a 10-miler on Sunday but am having 2nd thoughts. The workout was the exact same one I did last January before this race, but wasn't very encouraging. The pace was 4-5 sec per slower than what I was doing 3 months ago but it felt harder, even with the long recovery and fewer reps. I've never really come back from that string of long races I did to close out '07. Need to be more patient.
      Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33


      Dog-Love

        another good rep session today - same as the last one but with shorter (90 sec) rests times for 1656m were 7.41 7.41 7.41 7.39 7.33. equivalents for the mile would be 7.28 7.28 7.28 7.26 7.20. firmly in the range i was after Smile think i might try to add a 6th one next time.
        Mandy...Looks great. I am so not motivated in our weather to run my repeats. Am still doing a lot of slow runs through beautiful trails but fairly slowly. Will try to get a mile in for the VR group Keep it up!
        Run like you are on fire! 5K goal 24:00 or less (PR 24:34) 10K goal 50:00 or less (PR 52:45) HM goal 1:55:00 or less (PR 2:03:02) Marathon Goal...Less than my PR (PR 4:33:23)
          Hello everyone I am new to this group and running ahead too. I would like to say "Hi," and introduce myself: I train by running every day with a Sunday 12 mile progression run, and a mid week "critical velocity" workout (all other runs easy/recovery). PR's: 5K, 20:04 4M, 27:45 8K, 34:20 5M, 34:17 10K, 43:39 15K, 1:08:50 10M, 1:15:09 HM, 1:38:29 M, 3:41:01 Here is my tentative 2008 race schedule with goal: February 3, 10 mile, to PR March 9, 5K, 19 something April ?, 5K, 19 something May 4, 5K, 19 something June ?, 5M, to PR July ?, ?, find a race August 2, 5K, 19 something September ?, 10K, to Pr October 5, HM, to Pr Good running all
            Hi and welcome, Mainerunner! Nice fast times. (That's the first time I've welcomed someone here; a sign that I now feel at home here.) I have sidelined myself, i hope for a short time, by injuring my left heel. not sure if it was heel landing coming down hills on my last run, or sdtretching afterwards. No pain sitting or standing, but hurts to walk, and especially on stairs, up or down. December I did 148kms. the previous 3 months were all over 150, so i was planning to increase from here on. A bad start to January, first a heavy cold, now this. Simon.

            PBs since age 60:  5k- 24:36, 10k - 47:17. Half Marathon- 1:42:41.

                                                10 miles (unofficial) 1:16:44.

             

              Hi Mainerunner, Good to see you found your way over here. Maybe the 10k is the way to getting your sub-20 for the 5. It looks like strength is where you need the work...you have the speed, and the 10k can give it to you. Welcome
              Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33
                Thanks Simon and Jim This is a nice site. I like the "User Group" concept: a nice, flexible idea. Have not seen it on other sites. Also the way everyone's running log is easily viewable. Eric has done a great job. I don't know how he finds the time. Simon, not a great way to start 2008 - get well soon. Jim - you are one of the reasons I signed up here. Your posts/suggestions have always been helpful/useful. And I hope this is the year I get a sub 20 5K, and see how improving longer distance times like a 10K can help shorter races.


                Marquess of Utopia

                  Jim (or any one else is welcome to add their opinions), I wondered what you thought of a workout I threw together on Friday: I wanted to run ten miles and get in some speed for a 5k in two weeks (My last 5K in October was 18:01). Miles 1 & 2 ~ 7:00 pace Miles 3, 4 & 5 ~ 6:06 - 6:21 pace Miles 6 & 7 ~ 7:07 pace Mile 8 several pickups ~ 6:21 pace Miles 9 & 10 ~ 7:11 pace. During the last two miles I came up with a name for the workout: " Leg Destruction Run". I don't plan on doing a run like that again for a while. Do you think it has a place in a good training schedule.
                    Jim (or any one else is welcome to add their opinions), I wondered what you thought of a workout I threw together on Friday: I wanted to run ten miles and get in some speed for a 5k in two weeks (My last 5K in October was 18:01). Miles 1 & 2 ~ 7:00 pace Miles 3, 4 & 5 ~ 6:06 - 6:21 pace Miles 6 & 7 ~ 7:07 pace Mile 8 several pickups ~ 6:21 pace Miles 9 & 10 ~ 7:11 pace. During the last two miles I came up with a name for the workout: " Leg Destruction Run". I don't plan on doing a run like that again for a while. Do you think it has a place in a good training schedule.
                    Joe, When I look at your races, both from years past and recently, I see a strong bias towards speed. Your races get better as you shorten up in distance. The workout you just did is more of a long endurance type rather than speed, and is where you seem to need the work. It makes sense to me to do what you did. In looking at your log I see another thing I would do, and that would be to bump the long run up to 12-14 range. My guess is that it’s going to take a focus on long endurance and threshold type workouts to bring your 10k time down to the same level as your 5k.
                    Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33
                      I raced Cal 10-mile yesterday in 1:06:58, and although I've lost some speed from a few months ago I was happy with how I ran. When I passed 5 miles in 33:45 I thought I might not break 68, but ended up running the last 5 in 33:15 with final mile in 6:31. Even though I've put on a few lbs since fall, endurance is still decent. The course was a straight out and back with a big overpass at miles 3 and 7. Conditions were near perfect with temps in low-mid 40's and almost no wind.
                      Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33


                      Marquess of Utopia

                        I raced Cal 10-mile yesterday in 1:06:58, and although I've lost some speed from a few months ago I was happy with how I ran. When I passed 5 miles in 33:45 I thought I might not break 68, but ended up running the last 5 in 33:15 with final mile in 6:31. Even though I've put on a few lbs since fall, endurance is still decent. The course was a straight out and back with a big overpass at miles 3 and 7. Conditions were near perfect with temps in low-mid 40's and almost no wind.
                        Sounds like you had a great race, keep it up! Big grin
                          congratulations jim - nice negative split Smile


                          Dog-Love

                            Actually, I feel a bit like a novice posting with you all, but my goal is to get faster in my 5K and 10k distances. We don't have many races here in Juneau and those we have are oftentimes up and down mountains so my race times are not always a good indicator of speed so I am looking to sign up for race elsewhere. Today I tried intervals on a treadmill and as much as I hate the treadmill I can see the potential for maintaining those types of workouts. We have a lot of snow outside, no indoor track and, and ice cleats don't make for fast times. Because I had not tried the treadmill for speed this is how it went 400 m @ 7:17 800 m @7:47 800 m @ 7:47 400 m@ 7:47 400 m @ 7:30 400 m @ 7:30 recovery jog for 400 m (.25 mile) in between each. I found that I am not quite ready for 4 sets of 800s unless I really slow them down. So I know this was an eratic workout, but I now think I can do 4 or more sets of 400s at 7:30 and work my way up to 1200s. HELP!
                            Run like you are on fire! 5K goal 24:00 or less (PR 24:34) 10K goal 50:00 or less (PR 52:45) HM goal 1:55:00 or less (PR 2:03:02) Marathon Goal...Less than my PR (PR 4:33:23)
                              Actually, I feel a bit like a novice posting with you all, but my goal is to get faster in my 5K and 10k distances. We don't have many races here in Juneau and those we have are oftentimes up and down mountains so my race times are not always a good indicator of speed so I am looking to sign up for race elsewhere. Today I tried intervals on a treadmill and as much as I hate the treadmill I can see the potential for maintaining those types of workouts. We have a lot of snow outside, no indoor track and, and ice cleats don't make for fast times. Because I had not tried the treadmill for speed this is how it went 400 m @ 7:17 800 m @7:47 800 m @ 7:47 400 m@ 7:47 400 m @ 7:30 400 m @ 7:30 recovery jog for 400 m (.25 mile) in between each. I found that I am not quite ready for 4 sets of 800s unless I really slow them down. So I know this was an eratic workout, but I now think I can do 4 or more sets of 400s at 7:30 and work my way up to 1200s. HELP!
                              Nice goin crabby. There's nothing wrong with slowing them down and going longer if you feel like mixing them up. As long as they give you the work you need it doesn't matter what the pace is.
                              Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33


                              Dog-Love

                                Thanks for the encouragement. There is a flat 10 K at the end of April and I will try to maintain weekly speedwork towards that. Will let you know! MTA: I looked at your log Jim and you don't run many intervals? Do you train fast once a week or how do you maintain your speed. Also found it interesting that you plot you runs overthe entire year (you have really skinny bars!)
                                Run like you are on fire! 5K goal 24:00 or less (PR 24:34) 10K goal 50:00 or less (PR 52:45) HM goal 1:55:00 or less (PR 2:03:02) Marathon Goal...Less than my PR (PR 4:33:23)
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