Nice job... that's a really awesome time.

Congrats - outstanding pacing

Awesome negative splits. That's the way to run 'em!

Congrats, that must feel awesome to you. I am still in pursuit of this one. I did a tempo last night. Last mile of 3 in 5:51, and that felt wickedly fast, dont know how I woul sustain that over 3.1 miles. I think when I am a little lighter it will be achievable. My brother is 35 lbs lighter than I am, and he can do half marathon at 5:45 pace, that I am in awe of. I know there is definitely more speed in store for me, as I did a 18:57 at 186lbs, so if I get to 168lbs I should be flying.

Awesome job! Your splits look great, too. My official 5k goal is to beat 19 minutes this year, but I ran 19:02 in my first race, so now I'm thinking sub-6mpm is a worthy challenge. Of course, I ran 19:40 in my next 5k, so the sub-19 is still on the "to-do" list, lol. Took a peek at your log. It looks like you're running just a few more miles than I am, and you're running 5 days a week compared to my 4. You aren't doing very many (or very long) long runs, and no tempo workouts. And all your speedwork is either on the treadmill or in races. Interesting! That's very different from what I've been doing. But it certainly seems like it's working for you! A sub-18 would be a great achievement.

Awesome job! Your splits look great, too. My official 5k goal is to beat 19 minutes this year, but I ran 19:02 in my first race, so now I'm thinking sub-6mpm is a worthy challenge. Of course, I ran 19:40 in my next 5k, so the sub-19 is still on the "to-do" list, lol. Took a peek at your log. It looks like you're running just a few more miles than I am, and you're running 5 days a week compared to my 4. You aren't doing very many (or very long) long runs, and no tempo workouts. And all your speedwork is either on the treadmill or in races. Interesting! That's very different from what I've been doing. But it certainly seems like it's working for you! A sub-18 would be a great achievement.

When I backfilled the log from my spreadsheet, I noticed that same thing. I was very concerned that my tempo runs had dried up but it turns out that my recent races were good surrogates. Then I realized that the log is somewhat deceiving. Prior to late January / early February I was doing weekly tempo runs, intervals (400s, 800, miles) and weekly long runs of upto 13 miles, which intensified as part of my HM training late in the year and through the New Year. All runs were based on the McMillan pace calculator using a 18:51 5k time. For example; my tempo runs were 5-6 miles at 6:30 to 6:40 mpm pace + WU & CD. Note I do all of my speedwork on an indoor track or the treadmill. It works for me. Saves my legs and keeps me on pace. After the HM in early February, I switched to a 10k plan so my runs changed. The tempos were mostly replaced with progression runs/races and fast finish runs and then by just intervals. At the same time, my treadmill running went up as the weather here made it impossible to get in quality workouts outside. In general, my training in the Q4 of 2007 is the reason for my current performances, I just worked to peak for the races.This type of training is a shift from my historical norm where I'd do a tempos run, intervals and medium to longish run every week. With that alone I averaged 20 mpw and ran a 66:55 10 miler and was always in the mid to low 19s for the 5k. There'll be another shift after this weekend when I run my last Spring 5k. I'll shift to more tempo running and long runs leading up to a couple of 10 milers and into marathon training.

Managed an 18:27 this morning on tired legs. Pretty happy with the time but not by the fact that I had no kick at the end. I was about 30 secs behind 5th place with a guy on my shoulder from Mile 1. I pushed in Mile 2 to drop the guy but he stayed with me. With about 3/4 M to go he pulled level and then ahead. I stayed with him but he dropped me in final stages. He looked like he was in his late teens / early 20s so I guess I can't complain... Splits: 6:00 / 5:51 / 5:58. 7th overall and 2nd in my age group (M35-39).

Awesome job! Looks like you are getting solid at the sub-6 pace for a 5k. RunAsics, you are the runner I aspire to be!

You're not too shabby yourself! Your training log shows solid workouts and looks similar to mine from last Fall when I finally got under 19 mins in the 5k. That was a watershed for me and gave me confidence to put in a lot of hard work over the winter to get in the position I'm in now. Your log and prior comments actually reminded me that I need to get back to weekly tempo runs... that sub 65 minute 10 miler is calling me as the last remaining PR to fall before I train for my debut marathon.