Ran a 10k in June (1 Viewer)

[ghostguy123]

Alrigth you expert runner mother ####ers.................what is the best workout routine for me to do if I am shooting for May 17th to try and get my best 5k time possible.

Dont care about next week, or two months from now. What workout routine is best for a 5k 20 days from now, May 17th

ready....set......answer

and remember, my current time is about 26:45 and have been running about 22-24 miles a week the past couple weeks

20 days is too short to give an answer that will make much of a difference.

BS. Last year 20 days took over a minute off my time from august to september, and that was with no plan.

Oh yeah, this course will be pretty much totally flat. Slight upgrade last half mile to the finish, very slight. Might matter, who knows

 

[Juxtatarot]

Alrigth you expert runner mother ####ers.................what is the best workout routine for me to do if I am shooting for May 17th to try and get my best 5k time possible.

Dont care about next week, or two months from now. What workout routine is best for a 5k 20 days from now, May 17th

ready....set......answer

and remember, my current time is about 26:45 and have been running about 22-24 miles a week the past couple weeks

20 days is too short to give an answer that will make much of a difference.

BS. Last year 20 days took over a minute off my time from august to september, and that was with no plan

I'm

Sure, get out there and run. The miles will help and that will result in improvements. People have already posted training ideas to follow. If you want a magic three week program, there isn't one. I'm emphasizing that you need to view this as a gradual, long-term process.

 

[Annyong]

I don't know but I would start by increasing the mileage on the once a week long slow run. Like 8-10+ miles once a week.

 

[Sand]

Sweet, more fast people in here.

Tell me about it! When I first started posting here I would look at Grue's numbers and tell myself, I'm not that far behind. Then Koby and Steve came along, and I told myself, well, at least they're younger! Now Brony comes along and he's older (by a year) and lives in the same metropolitan area?!

Clones, I tell you, clones.

 

[ghostguy123]

Alrigth you expert runner mother ####ers.................what is the best workout routine for me to do if I am shooting for May 17th to try and get my best 5k time possible.

Dont care about next week, or two months from now. What workout routine is best for a 5k 20 days from now, May 17th

ready....set......answer

and remember, my current time is about 26:45 and have been running about 22-24 miles a week the past couple weeks

20 days is too short to give an answer that will make much of a difference.

BS. Last year 20 days took over a minute off my time from august to september, and that was with no plan

I'm

Sure, get out there and run. The miles will help and that will result in improvements. People have already posted training ideas to follow. If you want a magic three week program, there isn't one. I'm emphasizing that you need to view this as a gradual, long-term process.

Who is asking for magic? I just wanna know what course of action would be best for 20 days from now. Didn't say I expect to PR by 3 minutes.

 

[Annyong]

I like this Ghostguy. He's a firecracker.

 

[tri-man 47]

Alrigth you expert runner mother ####ers.................what is the best workout routine for me to do if I am shooting for May 17th to try and get my best 5k time possible.

Dont care about next week, or two months from now. What workout routine is best for a 5k 20 days from now, May 17th

ready....set......answer

and remember, my current time is about 26:45 and have been running about 22-24 miles a week the past couple weeks

I'll bite, again:

3 breakthrough workouts that really tax you hard - (1) In the next day or two, run some hill repeats. Hard, wind-sucking hills; pump the arms and drive the legs. Repeat until you can't do another. (2) Next weekend, run distance. Ideally, a long, slow run on Saturday (say, 10 miles), then a shorter run with some strong tempo pacing on Sunday (say, 5 miles) to the degree that Sunday hurts. (3) About 4 days after that, repeat the hill workout. In between these three, get a rest day and add some recovery/easy miles. That will leave about 8-10 days to rest up for the race.

 

[ghostguy123]

That will leave about 8-10 days to rest up for the race.

8-10 days of what exactly?

 

[ghostguy123]

I like this Ghostguy. He's a firecracker.

someone should run behind me throwing firecrackers at me. You are on to something without even knowing it.

 

[MAC_32]

I'm emphasizing that you need to view this as a gradual, long-term process.

 

[Ned]

M: 8x800 @ 3:00, 10x400 @ 1:30

T: 8mi hilly run

W: 10/6 tempo

R: 10mi (6am/4pm) double recovery

F: 3x1600 @ 6:00

S: 5mi recovery

S: 12mi easy

 

[Annyong]

My gf hates working out. Hates running. Hates me most of the time. Yet, she still somehow weighs about 100lbs.

I signed her up for the Warrior Dash in June because she said it looked fun when she was all drunk one night.

Her training started today. She rode her bike behind me for 9 miles and then we went for a half mile run when we got back to the house. She then jumped rope for some reason.

Starting slow.

 

[MAC_32]

That will leave about 8-10 days to rest up for the race.

8-10 days of what exactly?

run every other day, an easy three or four miles. Freshness > fitness for 5k's.

 

[Annyong]

An 800 is once around the track right (never ran track in HS)?

 

[Juxtatarot]

An 800 is once around the track right (never ran track in HS)?

Twice.

 

[Annyong]

An 800 is once around the track right (never ran track in HS)?

Twice.

#### that workout

 

[ChiefD]

An 800 is once around the track right (never ran track in HS)?

Twice.

#### that workout

There's a penis at the end.

 

[ghostguy123]

I'm emphasizing that you need to view this as a gradual, long-term process.

But I wanna run faster NOW. Like drafting a QB that sucks cause we need one. I want results NOW, lol.

In all seriousness though, I KNOW it's a longterm process.

But I still want to know the best course of action to run the best time I can 20 days from now since this race actually matters to me.

 

[Brony]

Thanks for notes of support. I'm sure all of us encounter yawns in the real world with running exploits and it's nice to have a place to vent, share, etc. Just glad that after too many years of coming to FFA I can take part in this little sub-community. I came for the camaraderie, but I stay for the pies.

 

[Juxtatarot]

My gf hates working out. Hates running. Hates me most of the time. Yet, she still somehow weighs about 100lbs.

I signed her up for the Warrior Dash in June because she said it looked fun when she was all drunk one night.

Her training started today. She rode her bike behind me for 9 miles and then we went for a half mile run when we got back to the house. She then jumped rope for some reason.

Starting slow.

Next time, double Dutch.

 

[MAC_32]

I'm emphasizing that you need to view this as a gradual, long-term process.

But I wanna run faster NOW. Like drafting a QB that sucks cause we need one. I want results NOW, lol.

In all seriousness though, I KNOW it's a longterm process.

But I still want to know the best course of action to run the best time I can 20 days from now since this race actually matters to me.

i have spent more than two years trying to fine tune my five k approach, you aren't going to fix anything in three weeks.

 

[Hang 10]

Alrigth you expert runner mother ####ers.................what is the best workout routine for me to do if I am shooting for May 17th to try and get my best 5k time possible.

Dont care about next week, or two months from now. What workout routine is best for a 5k 20 days from now, May 17th

ready....set......answer

and remember, my current time is about 26:45 and have been running about 22-24 miles a week the past couple weeks

20 days is too short to give an answer that will make much of a difference.

BS. Last year 20 days took over a minute off my time from august to september, and that was with no plan.

Oh yeah, this course will be pretty much totally flat. Slight upgrade last half mile to the finish, very slight. Might matter, who knows

Have you tried running into on coming traffic?

 

[SteelCurtain]

Fellas -- sorry I've been AWOL lately. I've been running but posting has been non-existent. Life and work are crazy. Should slow a bit in the next month or so.

RACE REPORT

I ran the NYC half marathon a five weeks back and was pleased with my 1:38:05 result but felt I could have gone a touch faster. (My PR is 1:34:28 but that’s when I was in better shape.)

I wasn’t sure if I was going to run the Kingston (NY) Classic on Sunday. I found out that Meb Keflezighi was there at the expo on Saturday for training tips, etc. I was annoyed I missed that. I went to bed Saturday night deciding I would, but then didn’t sleep well. I woke up Sunday early and ate breakfast. I was still trying to decide if I really wanted to do this. I eventually forced myself to go.

I got to the start and registered. I wasn’t feeling very good. I hit the bathroom and did a very short warmup. Ate a banana.

The race is smaller….about 300 people at the start. 42 degrees, clear skies, calm winds….perfect weather. I got into row 3 for the start. Meb showed up and said a few inspirational words and we were off.

My plan was to go out at PR pace (7:12/mile pace) and see how long I could hold on. I knew nothing about the course so I was going in a bit blind.

The first two miles were relatively flat in a city center. There was no congestion or anything to slow me down. I went out a bit quick but decided to try to go for it.

Mile 1 – 6:49

Mile 2 – 6:56

The third mile brought a half mile steady uphill, followed by a sharp downhill.

Mile 3 – 7:23

Little did I know we would go onto a unpaved rail trail. It wasn’t technical at all, but there were sections of mud and a couple divots from a vehicle, so I had to pay attention.

Mile 4 – 7:15

Mile 5 – 7:19

Mile 6 – 7:19

Mile 7 – 7:35 (My GPS got screwed up in a tunnel. I actually think this mile was closer to 7 minute mile as I picked it up in this mile as it was a bit downhill)

Finally, mile 8 got us back on the road. We were greeted by a steep and long uphill. I was hurting here and this is where the lead female passed me. It was almost there wasn’t a hill if you looked at her.

Mile 8 – 8:54 (I think the GPS was still trying to correct here…..I lost about 4/10 of a mile on this section, as the watch lost the satellites. Therefore, not sure how accurate it was, but it was definitely my slowest mile.)

Most of the rest of the race was downhill so I was trying to hold off from fading. I was still recovering from the hill.

Mile 9 – 7:25 (female number 2 passed me here)

Mile 10 – 7:29 (female number 3 passed me here)

The final push was on as we descended into town. I was fading and just trying to hold my spot.

Mile 11 – 7:08

Mile 12 – 7:29

Mile 13 – 7:12

Last 0.1 – 8:02 (I thought I was sprinting here! Ugh.)

End result? 1:34:23 which was a PR. I also won the 40-44 age group (to be fair….a smaller race). The coolest part? As I went up to get my AG first place plaque, it was presented to be by Meb Keflezighi, who won the Boston Marathon just 6 days earlier! I got several photos with him (posted on FB for those who I’m friends with) and he was completely down to earth and very cool.

It was a lot of fun and I’m glad I did it.

 

[Sand]

An 800 is once around the track right (never ran track in HS)?

Twice.

#### that workout

There's an Asian penis at the end.

 

[Sand]

End result? 1:34:23 which was a PR. I also won the 40-44 age group (to be fair….a smaller race). The coolest part? As I went up to get my AG first place plaque, it was presented to be by Meb Keflezighi, who won the Boston Marathon just 6 days earlier! I got several photos with him (posted on FB for those who I’m friends with) and he was completely down to earth and very cool.

HFS that's awesome. Hopefully a good pic, too, to frame.

 

[ghostguy123]

i have spent more than two years trying to fine tune my five k approach, you aren't going to fix anything in three weeks.

I realize that, but every second counts for this one.

My best time last year (what I refer to as "running season") was 26 flat. I just ran a 26:55 last week.

I WANT 26 flat or better for THIS race. THIS race.

And keep in mind, I have more room for improvement than pretty much anyone in this thread.

 

[ghostguy123]

Have you tried running into on coming traffic?

right on the yellow ####### line. Didn't PR. Damn biker guy ketp getting in the way

 

[MAC_32]

i have spent more than two years trying to fine tune my five k approach, you aren't going to fix anything in three weeks.

I realize that, but every second counts for this one.

My best time last year (what I refer to as "running season") was 26 flat. I just ran a 26:55 last week.

I WANT 26 flat or better for THIS race. THIS race.

And keep in mind, I have more room for improvement than pretty much anyone in this thread.

why not shoot for 24 flat in October instead?

 

[tri-man 47]

End result? 1:34:23 which was a PR. I also won the 40-44 age group (to be fair….a smaller race). The coolest part? As I went up to get my AG first place plaque, it was presented to be by Meb Keflezighi, who won the Boston Marathon just 6 days earlier! I got several photos with him (posted on FB for those who I’m friends with) and he was completely down to earth and very cool.

It was a lot of fun and I’m glad I did it.

Awesome in every respect!!!

 

[ghostguy123]

i have spent more than two years trying to fine tune my five k approach, you aren't going to fix anything in three weeks.

I realize that, but every second counts for this one.

My best time last year (what I refer to as "running season") was 26 flat. I just ran a 26:55 last week.

I WANT 26 flat or better for THIS race. THIS race.

And keep in mind, I have more room for improvement than pretty much anyone in this thread.

why not shoot for 24 flat in October instead?

because this particular race is important...........................

i can make a new goal afterwards

 

[MAC_32]

i have spent more than two years trying to fine tune my five k approach, you aren't going to fix anything in three weeks.

I realize that, but every second counts for this one.

My best time last year (what I refer to as "running season") was 26 flat. I just ran a 26:55 last week.

I WANT 26 flat or better for THIS race. THIS race.

And keep in mind, I have more room for improvement than pretty much anyone in this thread.

why not shoot for 24 flat in October instead?

because this particular race is important...........................

i can make a new goal afterwards

then you should have started training sooner. Don't get your hopes up, try what tri man suggested, eat great, and hope for the best.

 

[ghostguy123]

then you should have started training sooner. Don't get your hopes up, try what tri man suggested, eat great, and hope for the best.

now THIS is a terrible post. Whats next, gonna enlighten us that 1+ 1 is 2?

 

[ghostguy123]

And dont get my hopes up for what? For being able to pull a 26 flat?? I need to hit that mark, and I will, but I wanna do a little better........thast all. Can worry about october and hitting my 25 goal after that

 

[MAC_32]

There is no quick fix in running. Any quick fix will usually result in an injury You're asking an unanswerable question.

 

[ghostguy123]

There is no quick fix in running. Any quick fix will usually result in an injury You're asking an unanswerable question.

it's not that hard really.

for one thing, more words in my mouth (you seem to do this quite a bit), but nobody said anything about a "quick fix". I asked what can be done in the next 20 days to give me the best 5k time possible for myself at my skill level.

It might only be 10 seconds difference than what it would be if I keep doing what I have been doing. Might be a damn minute, who knows. I have a pretty ridiculous amount of room for improvement.

I have a race in 20 days, the race is important to me. Whats the best way to approach it from tomorrow on in to get the best time I can get.

Not setting any kind of unrealistic goal. I have no goal for it (other than 26 which I will get) other than "best I can do". SO pretty simple, what do I do the next 20 days to make sure I do the best I can do.

 

[ghostguy123]

And frankly, I am not worried about an injury. I dont run fast enough to fall like you do, lol

 

[MAC_32]

Slow people get hurt running all the time and often from sudden changes in their regimen.

 

[ghostguy123]

Slow people get hurt running all the time and often from sudden changes in their regimen.

#### an injury...............I can rest when I'm dead.

this is also part of why I am askign what the best thing to do would be. For one, so I dont overdo it and get hurt. And two, so I maximize what I get out of my workouts.

Your answer seems to be "you shoulda trained earlier" and "nothing you can do"................cmonnnnnnnnnnnnnnnnnnn

 

[ghostguy123]

One of these days though I do need to try a nice slow 10 miler and see what happens. Gone 5 a couple times the past two weeks and definitely coulda kept going.

 

[MAC_32]

Slow people get hurt running all the time and often from sudden changes in their regimen.

#### an injury...............I can rest when I'm dead.

this is also part of why I am askign what the best thing to do would be. For one, so I dont overdo it and get hurt. And two, so I maximize what I get out of my workouts.

Your answer seems to be "you shoulda trained earlier" and "nothing you can do"................cmonnnnnnnnnnnnnnnnnnn

there really isn't much you can do in three weeks. Sometimes the answer isn't what you want it to be. Do tri mans plan, eat well, sleep well. Maybe you will have a good #### that morning and shave ten more seconds.

 

[ghostguy123]

there really isn't much you can do in three weeks. Sometimes the answer isn't what you want it to be. Do tri mans plan, eat well, sleep well. Maybe you will have a good #### that morning and shave ten more seconds.

there is definitely an answer to tell me the best training method up til this race based on my ability level.

I could sit on my ### and not run for 20 days and eat healthy............or I could eat healthy and train doing the smartest method for my skill level.

And when you say "there isn't much".............I am not expecting much. I am expecting SOMETHING. If nothing can be done in 20 days then why the hell did I just shave a minute off my time from three weeks ago?

and no, an asnwer of "there is nothing you can do" is not an asnwer I want.

 

[MAC_32]

Do tri mans plan, eat well, sleep well.

your selectivity reading is frightening

 

[ghostguy123]

Do tri mans plan, eat well, sleep well.

your selectivity reading is frightening

weird. I do selective reading, but you add 500 words to my posts. Such a mismatched pair.

 

[parasaurolophus]

there really isn't much you can do in three weeks. Sometimes the answer isn't what you want it to be. Do tri mans plan, eat well, sleep well. Maybe you will have a good #### that morning and shave ten more seconds.

there is definitely an answer to tell me the best training method up til this race based on my ability level.

I could sit on my ### and not run for 20 days and eat healthy............or I could eat healthy and train doing the smartest method for my skill level.

And when you say "there isn't much".............I am not expecting much. I am expecting SOMETHING. If nothing can be done in 20 days then why the hell did I just shave a minute off my time from three weeks ago?

and no, an asnwer of "there is nothing you can do" is not an asnwer I want.

Perhaps nobody in this thread can answer you exactly how you want because nobody in this thread has done a 20 day cram.

Comparing your runs, which you admit there arent many of, is not enough data. I ran a 5k last year in March at 25:17 and then ran one in April at 26:XX then ran another one in june at 24:42. The March course was the easiest. The April course was the hardest and the coldest weather. The June one was rainy and I was puddlejumping. They werent really useful data points. I ran a 5k in July at 24:31 and then one week later ran the exact same certified 5k course in 23:39. What changed??? It was 90 degrees one day at race start and it was 70 degrees the other.

Bottom line is eat smart, keep running until then, follow some of the running advice already given thus far, throw in some strength exercises but make sure you hit the course with your legs rested. Then run until it burns. No guarantee your time will be better, but you will be a better runner than you were today.

Try not to look a gift horse in the mouth. These guys are freaking good runners and have already given you plenty of advice.

 

[ghostguy123]

God I hate running.

 

[FUBAR]

There is no quick fix in running. Any quick fix will usually result in an injury You're asking an unanswerable question.

it's not that hard really.

for one thing, more words in my mouth (you seem to do this quite a bit), but nobody said anything about a "quick fix". I asked what can be done in the next 20 days to give me the best 5k time possible for myself at my skill level.

It might only be 10 seconds difference than what it would be if I keep doing what I have been doing. Might be a damn minute, who knows. I have a pretty ridiculous amount of room for improvement.

I have a race in 20 days, the race is important to me. Whats the best way to approach it from tomorrow on in to get the best time I can get.

Not setting any kind of unrealistic goal. I have no goal for it (other than 26 which I will get) other than "best I can do". SO pretty simple, what do I do the next 20 days to make sure I do the best I can do.

Tri gave good answers, which I'll try to add to.

Do a couple of slower longer runs this week, 5+ miles

a hill workout - 1/4 mile repeats on a decent slope, aim for 6 but if you are losing form feel ok about stopping. if your goal course is hilly, jog down. if it's flat, walk down

Speed work - 30 second surges, 2-3 minutes apart, jog for those 2-3 minutes

Next week, do the same

one week out, decrease mileage but maintain some speed work. Drop the hills or just don't run down the hill.

Get plenty of rest

 

[ghostguy123]

Tri gave good answers, which I'll try to add to.Do a couple of slower longer runs this week, 5+ miles

a hill workout - 1/4 mile repeats on a decent slope, aim for 6 but if you are losing form feel ok about stopping. if your goal course is hilly, jog down. if it's flat, walk down

Speed work - 30 second surges, 2-3 minutes apart, jog for those 2-3 minutes

Next week, do the same

one week out, decrease mileage but maintain some speed work. Drop the hills or just don't run down the hill.

Get plenty of rest

noted. ( I have no idea what this is)

 

[Ned]

Fellas -- sorry I've been AWOL lately. I've been running but posting has been non-existent. Life and work are crazy. Should slow a bit in the next month or so.

RACE REPORT

I ran the NYC half marathon a five weeks back and was pleased with my 1:38:05 result but felt I could have gone a touch faster. (My PR is 1:34:28 but that’s when I was in better shape.)

I wasn’t sure if I was going to run the Kingston (NY) Classic on Sunday. I found out that Meb Keflezighi was there at the expo on Saturday for training tips, etc. I was annoyed I missed that. I went to bed Saturday night deciding I would, but then didn’t sleep well. I woke up Sunday early and ate breakfast. I was still trying to decide if I really wanted to do this. I eventually forced myself to go.

I got to the start and registered. I wasn’t feeling very good. I hit the bathroom and did a very short warmup. Ate a banana.

The race is smaller….about 300 people at the start. 42 degrees, clear skies, calm winds….perfect weather. I got into row 3 for the start. Meb showed up and said a few inspirational words and we were off.

My plan was to go out at PR pace (7:12/mile pace) and see how long I could hold on. I knew nothing about the course so I was going in a bit blind.

The first two miles were relatively flat in a city center. There was no congestion or anything to slow me down. I went out a bit quick but decided to try to go for it.

Mile 1 – 6:49

Mile 2 – 6:56

The third mile brought a half mile steady uphill, followed by a sharp downhill.

Mile 3 – 7:23

Little did I know we would go onto a unpaved rail trail. It wasn’t technical at all, but there were sections of mud and a couple divots from a vehicle, so I had to pay attention.

Mile 4 – 7:15

Mile 5 – 7:19

Mile 6 – 7:19

Mile 7 – 7:35 (My GPS got screwed up in a tunnel. I actually think this mile was closer to 7 minute mile as I picked it up in this mile as it was a bit downhill)

Finally, mile 8 got us back on the road. We were greeted by a steep and long uphill. I was hurting here and this is where the lead female passed me. It was almost there wasn’t a hill if you looked at her.

Mile 8 – 8:54 (I think the GPS was still trying to correct here…..I lost about 4/10 of a mile on this section, as the watch lost the satellites. Therefore, not sure how accurate it was, but it was definitely my slowest mile.)

Most of the rest of the race was downhill so I was trying to hold off from fading. I was still recovering from the hill.

Mile 9 – 7:25 (female number 2 passed me here)

Mile 10 – 7:29 (female number 3 passed me here)

The final push was on as we descended into town. I was fading and just trying to hold my spot.

Mile 11 – 7:08

Mile 12 – 7:29

Mile 13 – 7:12

Last 0.1 – 8:02 (I thought I was sprinting here! Ugh.)

End result? 1:34:23 which was a PR. I also won the 40-44 age group (to be fair….a smaller race). The coolest part? As I went up to get my AG first place plaque, it was presented to be by Meb Keflezighi, who won the Boston Marathon just 6 days earlier! I got several photos with him (posted on FB for those who I’m friends with) and he was completely down to earth and very cool.

It was a lot of fun and I’m glad I did it.

So friggin' siked for you! To PR a HM after getting the diagnosis you did last year is so bad ###.

 

[Ned]

These aren't to the level of Duck's pics, but it was fun to take some shots and enjoy the course. Pics and video are crappy iphone/lifeproof case quality.

Start in the park - weather was perfect

First hill of the day - dropped my phone and had to go back for it here

Creek Crossing @ mile 3

Big relief after tough miles 3-7 - super smooth downhill

Start of last section of trail - hilly

Getting hifives from my kids at top of last hill before finish - barely running

Finish

Video of creek crossing @ mile 10. I didn't make it a priority to keep it steady - sorry if you get sea sick. Audio sucks, but you can hear our conversation if you turn it up. Those poor girls.

 

[beer 302]

I'm emphasizing that you need to view this as a gradual, long-term process.

But I wanna run faster NOW. Like drafting a QB that sucks cause we need one. I want results NOW, lol.

In all seriousness though, I KNOW it's a longterm process.

But I still want to know the best course of action to run the best time I can 20 days from now since this race actually matters to me.

You've gotten the best advice you're going to get here and you're ignoring it or selectively picking out what you want to hear. Go troll Runners World if you want to keep this up but it's kind of annoying. Wanna know how this story ends? You do what you want & you get hurt. Has happened over & over in this thread to a lot of the guys giving you advice to do exactly opposite of that right now. Good luck on the race, I hope you do well, look forward to the report!

End result? 1:34:23 which was a PR. I also won the 40-44 age group (to be fair.a smaller race). The coolest part? As I went up to get my AG first place plaque, it was presented to be by Meb Keflezighi, who won the Boston Marathon just 6 days earlier! I got several photos with him (posted on FB for those who Im friends with) and he was completely down to earth and very cool.

HFS that's awesome. Hopefully a good pic, too, to frame.

Great job man! Kinda had your own mini-Boston there.