Active Community: Message List - Newbie - training to get sub 20 minute 5k

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 21:10:15 GMT

wow, all those pullups situps mountain climbers sounds like your getting ready for a tough mudder or warrior dash. I need to do that kind of workout.

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

guest — Wed, 06 Jul 2011 20:54:29 GMT

V-You could be right about the rest and recovery. Doing a lot of races does get you out of synche with your training routines. I enjoy the races though so it is a trade off.

Barry-You seem to be incredibly dedicated to your goal and that dedication may very well drive you to your goal.

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 — Wed, 06 Jul 2011 00:05:09 GMT

Yes. High intensity is exactly what I have for about 20 minutes. When I run a 10K I really feel it in not a great way. I can't go for 45 minutes. I think if you train hard for 20 to 25 minutes of cardio and you are building some leg muscle you will see fast gains. Variety will help you make the gains faster. I think most people have experienced plateaus in their workouts.

So if you love running get out and do it 2 or 3 times a week for fun but also try dance, martial arts, lower body weight lifting or basketball. stuff to help get your heart rate up and build leg muscle and maybe even turn a couple pounds of body fat into muscle.

I just got one of those 12lb. sand weight vests. They feel good to run in because they spread the pressure evenly over your chest and shoulders. Try running 400m fast, walk, run again and repeat. This will make your heart pound in your chest and really rips your leg muscles.

Active Community: Message List - 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

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