Ran a 10k in June (6 Viewers)

[Ned]

The temperature has more to do with me having a successful marathon than my training does, which is depressing.

And yet it is completely normal. You're being a bit unrealistic here, IMO.

----

On my end a mid-week 38 mile fast, fast ride with all the roadies in town. Held in there pretty well, all things considered. I am definitely not at the pointy end of the spear, but during the attack part of the ride I held on pretty well and managed a mid-pack type performance. 220w avg/241w normalized for the fast part, so not too far off of what is normal for me. I got selected out (i.e. shelled) at a short, steep rise well into the zone there. I just don't have the burst that some of the front guys can put out and recover from. Not too bad for a tri-guy schlub.

For the month:

Swim: 1h 37m - 4800 Yd (Horrific)

Bike: 21h 12m - 406 Mi (Not bad!)

Run: 6h 10m - 41 Mi (actually more than I would have thought)

Tomorrow hopefully another run and ride to kick off the month.

Good work! 28hrs in the dead of summer is kicking ###.

I am doing a ton of juggling on my schedule with mom, kids, work, and running. Trying to maximize as much sleep as I can since I have to do all of my running at 4-6am. Managed to get 186mi in for July.

I had a kick ### 9/5 LT run this morning. In heavy rain, no less. Legs actually had some pep to them. The 5LT miles were at 7:09/172. That's a great HR for that pace; it puts me right where I was when I was in prime shape last fall. Hoping I can build on that.

 

[Prince Myshkin]

Finished a pretty "meh" month with solid 5/3LT yesterday. Traveling definitely took some steam out of the month, but with school starting back, getting back to work will make August tough as well. Just gotta...what's the term you guys use...HTFU??? and get it done!

I have an unscheduled 5K that I'm hoping to run on Saturday. The hard run yesterday probably wasn't the best prep, but I've got a couple of days to get over that. Since this is definitely not a goal race or anything, I'm planning on Sanding the hell out of it and see what happens. If I crash and burn, no big deal.

 

[tri-man 47]

Nice running, SFDuck and prosopis, and solid training, Sand. Sand, I'm looking forward to your upcoming tris, especially given the hard biking you've been doing.

gruecd, hoping to hear that you tested out a pace run or some Yasso halfs to see where you're at! I believe a strong push on some speed/tempo work will pay quick results.

eta: You too, Prince! Nail that 5K!

 

[Hang 10]

Have run 6.2 miles so far this month. So I'm off to a good start!

 

[[icon]]

Moving through the Couch to 5k program. Very surprised at how quickly the body adapts. Have gone from struggling to keep a jogging pace through all jogging segments on day 1, to not only cruising through the running segments, but running the balance of the way home after the program is over on just day 5. Kinda crazy.

2 months to the 4 miler. Gonna be cake IMO.

Already talking with the GF about a 10k in the late fall or early spring.

 

[Hang 10]

Moving through the Couch to 5k program. Very surprised at how quickly the body adapts. Have gone from struggling to keep a jogging pace through all jogging segments on day 1, to not only cruising through the running segments, but running the balance of the way home after the program is over on just day 5. Kinda crazy.

2 months to the 4 miler. Gonna be cake IMO.

Already talking with the GF about a 10k in the late fall or early spring.

Nice work.

But if you think the 4 mile distance is going to be cake, maybe you should start thinking about a goal pace. After all, it is a race.

ETA: didn't mean to go all dr. suess on your ###.

 

[parasaurolophus]

My gym had a fitness challenge for July. There was a 25 dollar prize for walking a mile in the fastest time. So last night I happened to be tehre not too long before close and saw that first place was 12:43. I decided to do it and got 12:28. I couldnt walk any faster than that without my back foot sometimes having to come off the ground before the front would strike.

Anyway, long story short, I am pretty sure I will regret this as my shins are killing me this morning. Guess I will use the 25 bucks on ice bags.

On a side note my wife did it in 12:11 and it barely looked like she was trying. 37 inch inseam makes for some very long strides.

 

[Sand]

Anyway, long story short, I am pretty sure I will regret this as my shins are killing me this morning. Guess I will use the 25 bucks on ice bags.

And to have your wife come behind you and yank your prize away.

 

[2Young2BBald]

The temperature has more to do with me having a successful marathon than my training does, which is depressing.

And yet it is completely normal. You're being a bit unrealistic here, IMO.

----

On my end a mid-week 38 mile fast, fast ride with all the roadies in town. Held in there pretty well, all things considered. I am definitely not at the pointy end of the spear, but during the attack part of the ride I held on pretty well and managed a mid-pack type performance. 220w avg/241w normalized for the fast part, so not too far off of what is normal for me. I got selected out (i.e. shelled) at a short, steep rise well into the zone there. I just don't have the burst that some of the front guys can put out and recover from. Not too bad for a tri-guy schlub.

For the month:

Swim: 1h 37m - 4800 Yd (Horrific)

Bike: 21h 12m - 406 Mi (Not bad!)

Run: 6h 10m - 41 Mi (actually more than I would have thought)

Tomorrow hopefully another run and ride to kick off the month.

I think I did enough swimming for the both of us, just under 20,000 yards (should have checked my sheet sooner to get there, missed by less than 500 yards). Its my first 11 mile+ month ever. 5K swim is a week from Sunday. I may be close to or at DFL, but I am going to finish that ######.

 

[[icon]]

Moving through the Couch to 5k program. Very surprised at how quickly the body adapts. Have gone from struggling to keep a jogging pace through all jogging segments on day 1, to not only cruising through the running segments, but running the balance of the way home after the program is over on just day 5. Kinda crazy.

2 months to the 4 miler. Gonna be cake IMO.

Already talking with the GF about a 10k in the late fall or early spring.

Nice work.

But if you think the 4 mile distance is going to be cake, maybe you should start thinking about a goal pace. After all, it is a race.

ETA: didn't mean to go all dr. suess on your ###.

awesome suess-isms.

I'm overly psyching myself with the "cake" assertion but yeah once I get a little deeper into the "training" I'm going to start setting some more ambitious goals. For now not having to stop to walk at all, and finishing under 40min are my two initial goals.

Anyways... won't bore you guys with too many n00b updates but just pleasantly surprised with how it's going. Off day (softball today) then back at it friday and sunday.

 

[Sand]

I may be close to or at DFL, but I am going to finish that ######.

Mid pack, at least - no way you're going to be in the back of the line. I hope you have as good an experience as I have had with those. They are a true accomplishment.

 

[gruecd]

gruecd, hoping to hear that you tested out a pace run or some Yasso halfs to see where you're at! I believe a strong push on some speed/tempo work will pay quick results.

I'm getting there. Did a few 800s the other night around 6:00 pace just to get the legs used to moving fast again. Last night did a faster 12-mile run; I averaged 7:39 for the first six miles and 7:24 for the last six miles (overall average 7:32).Planning on doing 8-9 miles at GMP (~7:10) during my 18-mile long run on Saturday and then some more 800s next week.

 

[Annyong]

Moving through the Couch to 5k program. Very surprised at how quickly the body adapts. Have gone from struggling to keep a jogging pace through all jogging segments on day 1, to not only cruising through the running segments, but running the balance of the way home after the program is over on just day 5. Kinda crazy.

2 months to the 4 miler. Gonna be cake IMO.

Already talking with the GF about a 10k in the late fall or early spring.

Nice work.

But if you think the 4 mile distance is going to be cake, maybe you should start thinking about a goal pace. After all, it is a race.

ETA: didn't mean to go all dr. suess on your ###.

awesome suess-isms.

I'm overly psyching myself with the "cake" assertion but yeah once I get a little deeper into the "training" I'm going to start setting some more ambitious goals. For now not having to stop to walk at all, and finishing under 40min are my two initial goals.

Anyways... won't bore you guys with too many n00b updates but just pleasantly surprised with how it's going. Off day (softball today) then back at it friday and sunday.

One of the things i learned from these guys is to set lofty goals. You should totally sign up for a 10k this fall and crush it.

 

[tri-man 47]

Anyways... won't bore you guys with too many n00b updates but just pleasantly surprised with how it's going. Off day (softball today) then back at it friday and sunday.

"Bore" away! The fun part is always reading of progress and new accomplishments. We're all at different points, so it's always relative to the individual.

2Young - I agree with Sand, you're going to do great in the 5K swim. Did I see it's through the lakes and channels where we do the DWD relay? If so, that's very cool. Also, it lets you break the swim into a number of individual segments ...it'll be like an ongoing swim relay where you check off each 'leg' as you progress along. I'd love to come and watch, but will have to root from a distance.

 

[DanFouts]

Haven't posted in a while, but have been trying to maintain some running here and there on vacation. Went to Europe for a few weeks...highlights were running the Edinburgh 10k in Scotland (wow...that was fun! Ran it slow just to enjoy the experience). And a 4 mile slow run through Versailles gardens when we were in France.

Just signed up for a few races in the Fall

1. Philly Rock n Roll Half Sept 15 (Headed to Chargers v Eagles righ after!)

2. Battleship Half Marathon in Wilmington, NC - Nov 3 (have a small beach condo nearby so this is pretty convenient)

Now to try to get back into training mode!

 

[Sean]

Came back yesterday from a few days of camping with the family and some friends and forced myself to go out for 5 miles. Felt like total #### at the start (probably from the mass of food/beer I've consumed in the last 3 days) but eventually settled in and turned out a decent run. I need to get a race on the calendar to keep me focused. This summer has been a whirlwind with kids sports, vacations, etc. Targeting something in the next couple weeks for my first offical 5k (only done a 3.5 miler and 10k).

SteelCurtain - really sorry to hear but as others have said it is a good thing that you caught it at this stage. Hoping you get some better news on the 13th.

 

[2Young2BBald]

Anyways... won't bore you guys with too many n00b updates but just pleasantly surprised with how it's going. Off day (softball today) then back at it friday and sunday.

"Bore" away! The fun part is always reading of progress and new accomplishments. We're all at different points, so it's always relative to the individual.

2Young - I agree with Sand, you're going to do great in the 5K swim. Did I see it's through the lakes and channels where we do the DWD relay? If so, that's very cool. Also, it lets you break the swim into a number of individual segments ...it'll be like an ongoing swim relay where you check off each 'leg' as you progress along. I'd love to come and watch, but will have to root from a distance.

It is that chain of lakes and finishes at the same beach where we finished the trail 1/2 marathon a few years back (Half Moon). Breaking it up in segments is the plan. There are 4 water stops and 5 lakes and I have studied the distances to each way point. Mark is doing this event as well and is a much better swimmer than I am. His thinking is that he'll be faster overall if he stops at each of the 4 water stops for 15 to 30 seconds vs. doing the swim without stopping. Either way, I'd guess he'll beat me by 10 to 15 minutes. I have a tiered plan in mind. Optimum plan would be to swim non stop to the last water stop with a mile to go and "take inventory" of where I am at before attacking the last mile. As a contingency, the first water stop is a mile in. If there is some thrashing and panic at the start, I can use the mile mark to lower the HR and get myself right for the next 2+ miles. If it all goes to hell, I'll employ the Mark plan and stop at all 4 and pray I can make it across Half Moon Lake. Like other things new, I am quite nervous. But, I've put in the time (and think I love swimming now more than ever).

 

[worrierking]

Dr. Suess is in the thread now? Cool (unless he's faster than me. Crap he is, isn't he).

Good luck with the upcoming races, Dan Fouts, (Icon) and Sean.

 

[sho nuff]

Keep it up Icon...nice updates.

Also...great story here.

Hats off to Lance Cpl. Myles Kerr

http://shine.yahoo.com/healthy-living/marine-helps-boy-finish-race-viral-photo-160700586.html

 

[parasaurolophus]

Anyway, long story short, I am pretty sure I will regret this as my shins are killing me this morning. Guess I will use the 25 bucks on ice bags.

And to have your wife come behind you and yank your prize away.

There were mens and womens prizes, so we both won.

I looked up the world records for racewalking and I dont know how these guys do it. They walk faster than I run.

 

[Sand]

Anyways... won't bore you guys with too many n00b updates but just pleasantly surprised with how it's going. Off day (softball today) then back at it friday and sunday.

"Bore" away! The fun part is always reading of progress and new accomplishments. We're all at different points, so it's always relative to the individual.

2Young - I agree with Sand, you're going to do great in the 5K swim. Did I see it's through the lakes and channels where we do the DWD relay? If so, that's very cool. Also, it lets you break the swim into a number of individual segments ...it'll be like an ongoing swim relay where you check off each 'leg' as you progress along. I'd love to come and watch, but will have to root from a distance.

It is that chain of lakes and finishes at the same beach where we finished the trail 1/2 marathon a few years back (Half Moon). Breaking it up in segments is the plan. There are 4 water stops and 5 lakes and I have studied the distances to each way point. Mark is doing this event as well and is a much better swimmer than I am. His thinking is that he'll be faster overall if he stops at each of the 4 water stops for 15 to 30 seconds vs. doing the swim without stopping. Either way, I'd guess he'll beat me by 10 to 15 minutes. I have a tiered plan in mind. Optimum plan would be to swim non stop to the last water stop with a mile to go and "take inventory" of where I am at before attacking the last mile. As a contingency, the first water stop is a mile in. If there is some thrashing and panic at the start, I can use the mile mark to lower the HR and get myself right for the next 2+ miles. If it all goes to hell, I'll employ the Mark plan and stop at all 4 and pray I can make it across Half Moon Lake. Like other things new, I am quite nervous. But, I've put in the time (and think I love swimming now more than ever).

I never had that choice. Mine didn't have water stops (the 10k had one stop). All I can really say about mine is that the one time I recorded it with my Garmin I hit a pace and held that speed the whole way through. Just remember that you really only have to be good enough to get halfway. After that you really don't have any choice but to keep going...

 

[Ned]

Anyway, long story short, I am pretty sure I will regret this as my shins are killing me this morning. Guess I will use the 25 bucks on ice bags.

And to have your wife come behind you and yank your prize away.

There were mens and womens prizes, so we both won.

I looked up the world records for racewalking and I dont know how these guys do it. They walk faster than I run.

I remember seeing those race walkers on the track as we were in the corral waiting for the 4x400 at the Penn Relays. Those dude's were doing 25:00 5K's. A lot of it's technique. The way they use their hips made us all

 

[parasaurolophus]

Anyway, long story short, I am pretty sure I will regret this as my shins are killing me this morning. Guess I will use the 25 bucks on ice bags.

And to have your wife come behind you and yank your prize away.

There were mens and womens prizes, so we both won.

I looked up the world records for racewalking and I dont know how these guys do it. They walk faster than I run.

I remember seeing those race walkers on the track as we were in the corral waiting for the 4x400 at the Penn Relays. Those dude's were doing 25:00 5K's. A lot of it's technique. The way they use their hips made us all

The world record for 50k is 3:34:14 That is ridiculous.

 

[lumpy19]

I currently can bang out a 3 mile run in about 28 minutes pretty comfortably.

If I trained specifically on 3 mile runs for 6 months and focused on just that could I pull off a sub 20 min 3 mile run?(I ran a 19 min 5k in high school 20 years and 50 lbs ago)

Any links to some kind of training for this?

Thanks

 

[gruecd]

Saw this quote from Kara Goucher and really liked it:

Erase from your mind that your preparation must be perfect. Hard work + dedication = a shot at your dreams. Keep believing.

 

[Hang 10]

I currently can bang out a 3 mile run in about 28 minutes pretty comfortably.

If I trained specifically on 3 mile runs for 6 months and focused on just that could I pull off a sub 20 min 3 mile run?(I ran a 19 min 5k in high school 20 years and 50 lbs ago)

Any links to some kind of training for this?

Thanks

I'm going to go out on a limb and say no to breaking 20 minutes in 6 months but you can certainly try. Why is that the goal btw?

 

[sho nuff]

I currently can bang out a 3 mile run in about 28 minutes pretty comfortably.

If I trained specifically on 3 mile runs for 6 months and focused on just that could I pull off a sub 20 min 3 mile run?(I ran a 19 min 5k in high school 20 years and 50 lbs ago)

Any links to some kind of training for this?

Thanks

That is a lot to drop by then.

Oh, and don't train specifically on 3 mile runs...meaning run more. Run further and slower to build more stamina.

Im sure others with offer more specific advice about this...but the end result will be people telling you similar.

Build up longer runs well past 3 miles. And do them at a slower pace...that comfortable conversational pace where you could talk to another person running with you.

Most of your runs should be at that pace to built up endurance.

 

[tri-man 47]

I currently can bang out a 3 mile run in about 28 minutes pretty comfortably.

If I trained specifically on 3 mile runs for 6 months and focused on just that could I pull off a sub 20 min 3 mile run?(I ran a 19 min 5k in high school 20 years and 50 lbs ago)

Any links to some kind of training for this?

Thanks

Impossible to know if it's a realistic goal. Through focused training, you'll eventually learn what you can handle ...you'll know your limits. As sho nuff notes, the recommended approach is a blend of training. Run longer and slower to build your aerobic capacity; do speed/interval training to build leg strength, better striding, and quicker rotation. It's fine to do a number of 3 mile runs, and you'll eventually get faster. But you can probably improve more, and enjoy the variety, by mixing things up. If you're still trying to lose those extra pounds, it's the long runs that really start to burn off the calories and help to change the metabolism. Keep us informed of the progress!

 

[lumpy19]

Thanks guys

 

[worrierking]

I agree that six months would be very difficult. Long-term I think you could definitely do a sub 20 3-miler, if you lose enough weight.

 

[Ned]

I currently can bang out a 3 mile run in about 28 minutes pretty comfortably.

If I trained specifically on 3 mile runs for 6 months and focused on just that could I pull off a sub 20 min 3 mile run?(I ran a 19 min 5k in high school 20 years and 50 lbs ago)

Any links to some kind of training for this?

Thanks

I'm going to go out on a limb and say no to breaking 20 minutes in 6 months but you can certainly try. Why is that the goal btw?

Yeah 6mos isn't exactly realistic, but hard to really say without really knowing the guy.

I went from a 26:17 5K on 4/28/10 with no running [SIZE=11.818181991577148px](13yrs removed from HS + 40lbs) [/SIZE]to matching my HS PR on 7/4/11 (21:19). I logged 1,200mi in that time frame and was primarily training for HM and marathons. I didn't break 20:00 until this year, again my focus has been HM and marathons. I never dreamed I'd be faster now than I was in HS. I am a firm believer that it's all about the endurance work. Speed is important, but its a small part of the equation.

This is my opinion and not everyone agrees, but...... You should focus 100% of your training (at the start) on nothing but endurance work. All running at an easy conversational pace (meaning you can talk to a running partner while running). Endurance is going to be the foundation for any races 5K and above. Without it, you're going to limit your potential if you ignore it. Once you have a solid base of endurance work, which will vary based on the person, you can start working in speed work.

This is a long read, but he's got an excellent analogy:

Think of it like a tube of toothpaste. To ensure you get every last drop (of ability) you have to go to the very end of the tube and slowly squeeze your way up. Never hurrying. If you are not as aerobically strong as you should be (you have no pace relationship as race distances get longer, as explained way back at the beginning), it can only be for one (or both) of two reasons: 1. You don’t run enough miles. 2. The miles you do run are being run too fast. Fix either (or both) of those, and (aerobic) improvement will follow.

Let me try and squeeze some more mileage from my toothpaste analogy:
If you open a brand new tube, you can squeeze anywhere and expect to get some toothpaste. Without wanting to be too simplistic, see the tube as a new runner: pretty much any training you give him or her will result in improvement (toothpaste). It could even be possible that you are not a new runner, and have been running for some years but are now failing to improve substantially and believe that you have tapped all of your “trainability”. Here it is very possible (especially if you have no pace relationship) that all you have merely achieved is to squeeze all you can from halfway up the tube. You might have done a very good job of doing so, and seen sizeable improvement (toothpaste) for some time. However you might now (mistakenly) believe that is all there is in the tube. I think most people would agree that to get everything possible from a tube of toothpaste (to get every last drop), we need to go to the very end and squeeze/roll carefully all the way up. That, if you can excuse the analogy, is what this whole thread has been about. Maximising your trainability. So we can all walk away from the sport as “old farts” secure in the knowledge that we got out of ourselves every last bit of genetically limited potential.

 

[Sand]

I agree that six months would be very difficult. Long-term I think you could definitely do a sub 20 3-miler, if you lose enough weight.

Can't be overstated - each lb. amounts to 2 sec./mile. For those tubby amongst us (i.e. me) that could add up quick. You know, if I stopped crashing on the couch with Peg Bundy scarfing down Bonbons.

 

[IvanKaramazov]

I agree that six months would be very difficult. Long-term I think you could definitely do a sub 20 3-miler, if you lose enough weight.

Can't be overstated - each lb. amounts to 2 sec./mile. For those tubby amongst us (i.e. me) that could add up quick. You know, if I stopped crashing on the couch with Peg Bundy scarfing down Bonbons.

Yeah, I have to side with the folks voting "no," but the guy obviously has some speed from his youth and a lot of the regulars around here (not me of course) have demonstrated that that can come back with appropriate training.

___________________

I went to my PT again yesterday and he gave me the all-clear to start running again this weekend. Since everyone knows that the weekend starts on Friday, I did three easy miles on the TM to see how things would go. No issues, so I plan on doing five tomorrow. Then I'm out of town for a few days, and hopefully I can get back to my regular schedule after that. I'm going to hold off on any speedwork until my ankle is 100% and my fitness is all the way back, but that shouldn't take long.

 

[SFBayDuck]

Started the month off yesterday hitting my normal route around the local lakes. I was itching for some variety, but couldn't come up with anything close enough to get in during the time I had. But about 1/2 mile in I came upon an overgrown trail head that I've run by hundreds of times but never taken....so up it I went!

About 300 yds up the trail, it was obvious it hadn't been maintained in years - trees down across it, places where I had to stop and look to try and find it....it was awesome! It climbed up the hill along a big gulley carved by water into the side of Mt Tam, and it was filled with debris from yearly winter floods washing through it. Obviously there was no running going on at this point, just hiking and picking my way through the debris, climbing over and under logs and scrambling over huge rocks. I only got about 3/4 mile in and the trail just ended at a huge (30'+ across) boulder and with the only options to start scrambling straight up a super steep grade or turnaround. I did have a run to get in so I turned and headed back down.

Of course as I picked my way back down the trail I jumped from one log to another and tweaked my ankle. It wasn't bad enough to keep me from getting in 7 miles, but its been pretty damned sore since. I've been icing and elevating, but thinking this weekend's planned 20 miler is at risk. But I'd rather miss one 20 miler than push through it and have to take a week or two off. I'll switch it from tomorrow to Sunday and see how it feels then.

 

[Sand]

I think I did enough swimming for the both of us, just under 20,000 yards (should have checked my sheet sooner to get there, missed by less than 500 yards). Its my first 11 mile+ month ever. 5K swim is a week from Sunday. I may be close to or at DFL, but I am going to finish that ######.

You inspired me after my pitiful July in the pool. 1500 today (did a 5 mile slog/run in the sauna (160 suck index) earlier today, so no huge swim workout). 2:26 200, 6:33 500. So still have some speed, just no damn endurance. Gonna try and work on this and get back into respectable swim shape.

 

[Prince Myshkin]

Back To School Classic 5K - 25:15 - PR by almost 1:45

This was my first 5k since late April (I've got to race more!!!) and was completely unplanned until about Wednesday of this week. I ran a pretty hard tempo run Wednesday so I was a little worried about how much legs I would have, but felt OK yesterday on a short jog. Goal was to Sand the first mile around 8 or so and hang on to hopefully break 26:00. When we (my wife ran too) get there, I notice it looks hilly as hell and start to wonder if I can manage that pace or not.

First quarter mile was straight downhill which helped with the sanding, but a little daunting thinking about finishing on that big uphill. Settled into a pretty good position and churn out the rest of mile 1 which is pretty much all uphill. I hit the mile mark at 7:35 and don't feel all that bad. I know I can't keep this pace for the whole thing, but I don't feel like I'm going to crash either.

Mile 2 is pretty much like the first, with a big downhill at the beginning and then back uphill for the last half. I know I'm going slower, but doesn't feel too much slower and as I check my watch I see I'm running at about 8:30 pace. Finish mile 2 in 8:30 exactly and as we loop around it's finally flat for about a half a mile.

At about 2.8 I'm thinking I may well :X and then it's up the big hill to the finish. Pace holding pretty steady and I cross the 3 mile mark in 8:28. The last tenth was a real pain in the butt going straight uphill, but I can see the clock in the 24's and that spurs me on. Cross the line in 25:15. I stop a few steps into the corral and must have looked like death because a volunteer asked very seriously if I was going to be OK. I assured her that I would live and somehow managed to keep down breakfast.

Overall very happy with the results. Kicking myself for not gutting out 5 sec/mile to get under 25, but I guess that's one of the things I like about running -- there's always that little something more to shoot for...

 

[parasaurolophus]

Back To School Classic 5K - 25:15 - PR by almost 1:45

This was my first 5k since late April (I've got to race more!!!) and was completely unplanned until about Wednesday of this week. I ran a pretty hard tempo run Wednesday so I was a little worried about how much legs I would have, but felt OK yesterday on a short jog. Goal was to Sand the first mile around 8 or so and hang on to hopefully break 26:00. When we (my wife ran too) get there, I notice it looks hilly as hell and start to wonder if I can manage that pace or not.

First quarter mile was straight downhill which helped with the sanding, but a little daunting thinking about finishing on that big uphill. Settled into a pretty good position and churn out the rest of mile 1 which is pretty much all uphill. I hit the mile mark at 7:35 and don't feel all that bad. I know I can't keep this pace for the whole thing, but I don't feel like I'm going to crash either.

Mile 2 is pretty much like the first, with a big downhill at the beginning and then back uphill for the last half. I know I'm going slower, but doesn't feel too much slower and as I check my watch I see I'm running at about 8:30 pace. Finish mile 2 in 8:30 exactly and as we loop around it's finally flat for about a half a mile.

At about 2.8 I'm thinking I may well :X and then it's up the big hill to the finish. Pace holding pretty steady and I cross the 3 mile mark in 8:28. The last tenth was a real pain in the butt going straight uphill, but I can see the clock in the 24's and that spurs me on. Cross the line in 25:15. I stop a few steps into the corral and must have looked like death because a volunteer asked very seriously if I was going to be OK. I assured her that I would live and somehow managed to keep down breakfast.

Overall very happy with the results. Kicking myself for not gutting out 5 sec/mile to get under 25, but I guess that's one of the things I like about running -- there's always that little something more to shoot for...

nice race. i can relate to feeling like death after these 5k's. I always feel like they are getting the med staff ready for me. I also wonder why the other runners around me seem fine.

 

[Juxtatarot]

Congrats on the PR, Prince!!

 

[tri-man 47]

Back To School Classic 5K - 25:15 - PR by almost 1:45

Woo hoo!!! A massive PR calls for some pickles:

 

[IvanKaramazov]

Great job, Prince. That's a huge PR -- 1:45 is an eternity at that distance.

 

[Annyong]

Nice PR Prince. And on a hilly course.

 

[Prince Myshkin]

Thanks guys! Still slow compared to you gazelles, but I'll take it.

Great job, Prince. That's a huge PR -- 1:45 is an eternity at that distance.

Yeah I doubt I'll ever see a drop like that again. I guess that's one advantage of training without racing for an extended period of time!

 

[Annyong]

Try not to compare yourself to these maniacs, or you'll lose sleep at night.

 

[Hang 10]

Nice work, Prince.

Here's a workout for you nancies:

4 rounds

20x squats

20x pullups

20x pushups

20x dips

1 mile run

Did it in 40:23.

 

[BassNBrew]

Nice work, Prince.

Here's a workout for you nancies:

4 rounds

20x squats

20x pullups

20x pushups

20x dips

1 mile run

Did it in 40:23.

The 20 pull ups would take me about 2 hours.

 

[SteveC702]

Anyway, long story short, I am pretty sure I will regret this as my shins are killing me this morning. Guess I will use the 25 bucks on ice bags.

And to have your wife come behind you and yank your prize away.

There were mens and womens prizes, so we both won.

I looked up the world records for racewalking and I dont know how these guys do it. They walk faster than I run.

I remember seeing those race walkers on the track as we were in the corral waiting for the 4x400 at the Penn Relays. Those dude's were doing 25:00 5K's. A lot of it's technique. The way they use their hips made us all

The world record for 50k is 3:34:14 That is ridiculous.

I remember an interview with one of the top racewalkers a year or two ago where he basically admitted that they are constantly trying to "push the envelop" on what they can get away with. (i.e. running when the judges aren't looking). I have unfortunately watched a few of these things before at all-comer meets and they look extremely painful. I can definitely see how they would develop hip problems from doing this.

 

[prosopis]

Back To School Classic 5K - 25:15 - PR by almost 1:45

This was my first 5k since late April (I've got to race more!!!) and was completely unplanned until about Wednesday of this week. I ran a pretty hard tempo run Wednesday so I was a little worried about how much legs I would have, but felt OK yesterday on a short jog. Goal was to Sand the first mile around 8 or so and hang on to hopefully break 26:00. When we (my wife ran too) get there, I notice it looks hilly as hell and start to wonder if I can manage that pace or not.

First quarter mile was straight downhill which helped with the sanding, but a little daunting thinking about finishing on that big uphill. Settled into a pretty good position and churn out the rest of mile 1 which is pretty much all uphill. I hit the mile mark at 7:35 and don't feel all that bad. I know I can't keep this pace for the whole thing, but I don't feel like I'm going to crash either.

Mile 2 is pretty much like the first, with a big downhill at the beginning and then back uphill for the last half. I know I'm going slower, but doesn't feel too much slower and as I check my watch I see I'm running at about 8:30 pace. Finish mile 2 in 8:30 exactly and as we loop around it's finally flat for about a half a mile.

At about 2.8 I'm thinking I may well :X and then it's up the big hill to the finish. Pace holding pretty steady and I cross the 3 mile mark in 8:28. The last tenth was a real pain in the butt going straight uphill, but I can see the clock in the 24's and that spurs me on. Cross the line in 25:15. I stop a few steps into the corral and must have looked like death because a volunteer asked very seriously if I was going to be OK. I assured her that I would live and somehow managed to keep down breakfast.

Overall very happy with the results. Kicking myself for not gutting out 5 sec/mile to get under 25, but I guess that's one of the things I like about running -- there's always that little something more to shoot for...

NICE!!!

 

[prosopis]

Nice work, Prince.

Here's a workout for you nancies:

4 rounds

20x squats

20x pullups

20x pushups

20x dips

1 mile run

Did it in 40:23.

The 20 pull ups would take me about 2 hours.

No way could I do 20 pull ups.

 

[prosopis]

I did 9.5 miles today @ 9:22. I was soaked by the end. Looked like I just climbed out of a lake.

 

[Hang 10]

Nice work, Prince.

Here's a workout for you nancies:

4 rounds

20x squats

20x pullups

20x pushups

20x dips

1 mile run

Did it in 40:23.

The 20 pull ups would take me about 2 hours.

No way could I do 20 pull ups.

You don't have to do 20...you have to do 80.