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Re: Newbie - training to get sub 20 minute 5k

guest — Wed, 20 Jul 2011 14:26:13 GMT

I went to the Greenway this morning and did a 2 mile Time Trial. I ran 2 miles in 14:56 and then jogged for 2 miles. I seem to have a recurring theme where I start to get side cramps after 2 miles of hard running. This morning I ran without eating or drinking anything first so and my cramp was on the right side so I don't think its due to my stomache. The cramp started when I started jogging slowly. Does anyone have any tips for side cramps?

Re: Newbie - training to get sub 20 minute 5k

guest — Mon, 18 Jul 2011 02:16:16 GMT

I just got back from a 7 day vacation on Tybee Island and though I had good intentions, I didn't keep up my training while I was gone. I did do one 4 mile run on the beach but thats about it, whenever I got some free time I went fishing instead. I was determined to catch at least 1 fish worth keeping while I was there and I failed miserably. But now 'm back and ready to get back on track. I did a 3 mile run on the treadmill tonight and got some stomach cramps after 2.5 miles. It could be due to the abundance of glazed pecans from Riverstreet Sweets that I ate. So good.

Re: Newbie - training to get sub 20 minute 5k

guest — Thu, 07 Jul 2011 14:54:38 GMT

correction: (5 mph to 6.6 mph)

Re: Newbie - training to get sub 20 minute 5k

guest — Thu, 07 Jul 2011 14:17:57 GMT

I can't use my usual motto which is "they can't stop me, they can only slow me down" because in this case, slowing me down is actually enough to stop me from reaching my goal....

Re: Newbie - training to get sub 20 minute 5k

guest — Thu, 07 Jul 2011 14:14:57 GMT

and if I do break 20 minutes next year I have a good shot at a top 3 finish in my age group. Nothing to it but to do it.....

Men 40 to 44
Place	Name	Bib No	Age	Div	Overall	Total Time	Pace
1	Tommy Jones	87258	40	1	11	19:15.30	5:30/M
2	Nick Anziano	9410	43	1	33	20:46.35	5:56/M
3	Douglas Fox	84088	41	1	57	21:29.75	6:08/M

Re: Newbie - training to get sub 20 minute 5k

guest — Thu, 07 Jul 2011 14:09:57 GMT

Yeah my ultimate goal is to finish next years Warrior Dash in under 20 minutes. I ram my first one in May, which is what got me started on this whole running habit. I started doing that type of workout to prepare for the Warrior Dash but now I'm cutting out the 1 minute rest break between cycles.

My wife has had a cold the past few days and I think I finally caught it last night. I had a headache and sinus pressure all night and this morning. I had decided to skip my morning run and ate breakfast and started watching the Casey Anthony sentencing when I decided, what the hey, I might as well hop on the treadmill and watch it. So I did my easy 4 mile run at a 9:05 pace. Hopefully I sweated some of the cold out.

Progress Report: Week 4: easy run pace has gone from 12:00 to 9:05 (12mph to 6.6 mph)

Warrior Dash May 15th 2011 3 miles 26:21:90

Barry Coleman

14002

595

26:21.90

7:32/M

Re: Newbie - training to get sub 20 minute 5k

guest — Wed, 06 Jul 2011 14:12:47 GMT

I had an intense workout this morning. I did a few cycles of these with no rest:

1 minute of jumping jacks

10 pullups

20 push ups

10 clean and jerks with 20lb dumbells

farmers walk with 20 lb dumbells

30 secs of mountain climbers

1 minute of situps

repeat

I'm not sure if I completed 3 or 4 cycles but I did it for 22 1/2 minutes straight.

I also decided that on my Sat runs I will start off by running the first 20 minutes as fast as I can. I'll see if the distance I can cover in 20 minutes increases each week.

Re: Newbie - training to get sub 20 minute 5k

guest — Tue, 05 Jul 2011 20:28:22 GMT

and of course at high intensity....

Re: Newbie - training to get sub 20 minute 5k

guest — Tue, 05 Jul 2011 20:26:26 GMT

Hey bgsnerd, You made an interesting point which is actually something I started thinking about in the last week. I've read a lot about having to put in so many miles each week and building up your base in order to be able to run a sub 20 minute 5k. I started thinking along the lines that what it comes down to is, I have to basically up my endurance to the level where I can operate at near capacity for 20 minutes. If I'm able to run fast for 20 minutes straight then the distance will come. Instead of thinking about it as "how fast can I run 5k", I'm starting to think of it as "How far can I run in 20 minutes".

Now I'm thinking that when I go to the gym on my "rest" days, I will try to do some mostly upper body workouts that last 20 minutes with very little rest.

Re: Newbie - training to get sub 20 minute 5k

guest — Tue, 05 Jul 2011 17:22:02 GMT

Thanks for the advice Billsr. I'll try and shoot for those training times. I did a 6:59 pace in my 4x400's this morning, I do speed training every Tues so I'll be whittling that time down each week. I ran 3 miles last week in around 25:30 and I feel my endurance is still getting better each week. I plan to race in a test 5k on Aug 13th, and looking at last years results my current time isn't too bad. In this particular race no one in my age group actually broke 20 minutes although 1 guy did come close. I'm thinking sub 24 for this race is reasonable

Male 40 to 44

Place Name City Age O'all Time

1* christian griffith norcross 40 6 20:15

2* Marius Hechter Atlanta 44 11 21:29

3* Chad Gregory 40 15 21:51

4 Brian Collins Suwanee 42 17 22:05

5 Bob Ethridge Atlanta 41 21 22:33

6 Teodulo lopez 43 22 22:49

7 Andy Altman 44 28 23:37

8 David Thurmond Cumming 42 33 24:24

9 Andre Keeve 41 40 24:52

10 russell hosea cumming 44 43 25:09

11 Mark Hahn 44 46 25:22

12 Jim Taylor Cumming 40 50 25:36

13 Bob Meier 43 69 26:47

14 Jeff Cook Cumming 40 72 26:53

15 matt foltz alpharetta 42 77 27:09

16 Chris De Castro 43 133 31:18

17 Gary Cappello 41 164 32:38

18 Vivian van Zyl Duluth 41 190 34:17

19 Donald Hodges, Jr. Duluth 40 204 35:18

20 Dan Aiello Alpharetta 40 209 35:43

21 Bryan Murphy 44 240 39:13

22 Rondell Greenidge 44 263 42:35

23 William Thaubald 41 285 52:06

24 Chris RisCassi 43 294 58:06

Active Community: Message List

Re: Newbie - training to get sub 20 minute 5k

Re: Newbie - training to get sub 20 minute 5k

Re: Newbie - training to get sub 20 minute 5k

Re: Newbie - training to get sub 20 minute 5k

Re: Newbie - training to get sub 20 minute 5k

Men 40 to 44

Re: Newbie - training to get sub 20 minute 5k

Re: Newbie - training to get sub 20 minute 5k

Re: Newbie - training to get sub 20 minute 5k

Re: Newbie - training to get sub 20 minute 5k

Re: Newbie - training to get sub 20 minute 5k