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Beautiful day for a run today, only moderate win. Set a new PR and chopped a minute and 3 seconds off my last run. 26:01 in today's Run For Gold 5K. Essentially 8:39 miles. Running a 19:59 5K will require 6:31:9 miles....I have some work to do. I am fighting a very sore left hip flexor, my Chiropractor got me to the point where I could tolerate running roday.....but it hurts like a biatch now.....daggers in the hip joint. A few days of rest and stretching and heat/ice are in order. Then back to "work," I have to admit - this is the most fun I have had in a long, long time. I am going to do some basic strength work too.
Any suggestions from you with lots of mileage and/or coaching?
As usual, congratulations on your improvements! (63 seconds are a lot of seconds in a 5k!)
I would advice going easy on injuries, rest and if you absolutely "have to" run do it slowly. Once this is done, you can probably benefit from increasing your weekly mileage (again, build up slowly) and do some speed work in order to increase your pace awareness and get more comfortable with the distance.
I would suggest considering taking up swimming. It is often overlooked as a cross training exercise for runners but it will help you improve your lung capacity and will give you a much less agressive exercise to do for those days when your legs could use some rest from running.
I have not had much experience with strength training, but I did some core training and thought it had a noticeable effect.
5k: 20:12 (December 31st 2012)
10k : 42:30 (March 9th 2014)
Half Marathon: 1:35:27 (February 3rd 2013)
After completing my 10th HM it's marathon time! The goal is set for March 15th (tentatively at 3h20min, but it sound like science fiction at the moment so I might adjust it down).
Thanks YD! That all makes sense. I have been thinking about swimming. I have never done much, on the other hand - I hadn't run much until a year ago. My hip flexor is still pretty sore. My chiro warned me that it would be.
Almost 2 months to recover from the hip flexor problem. I am certain it was caused by my show switch. Been running again
for about 2 weeks with no major flexor pain....as Leonard Cohen sings, "Hallelujah!"
Looking for a So Cal race about 30 days from now to see if I can make some progrss on down from 26:01.
I have a similar goal although it is to just break 20:00 in a 5K. Have you had anyone look at your form? I was slowly inching my way down...29:57, 28-something, 27-something, 26:18 then I started "natural running" and just started lopping off time during my training runs. I still don't have it down pat but my first 5K only a week after starting it was 23:47. Later I shaved 15 minutes off my Half PR *while cramping for the last 4 miles*. I'm talking, for the last two miles of it, every other block I was leaned on a tree working out a cramp and still blew my old PR away.
Form is extremely important and I suspect overlooked by most if not all new-ish runners. Both for speed and injury prevention.
I bought a pair of Newtons for myself over Christmas. They came with instructions lol. I thought that was kind of wierd, everyone already knows how to run. But I tried the instructions and the results aren't even really debate-able.
There's lots of info out there on it (just google "natural running") and I am far from an expert but what I took away from it is:
1) Don't overstride - your feet should land directly under your center of gravity. If you keep your head level, pointed at the horizon, you should not be able to crank your eyeballs down and ever see your feet.
2) This will increase your cadence which it should. From what I've read good runners shoot for 180 steps/minute which is 3 steps/second. NOT what I had envisioned when I started running distances.
3) This is the hardest part for me - you lean forward at the ankles (not the waist) and I would describe it as basically a constant controlled forward fall. I still have trouble doing it correctly on flat or especially downhill surfaces but it seems like I've got it when going uphill. Its almost like I can't go fast enough yet to do it right otherwise. I'm at the point where I think I probably need some coaching.
4) Another way to think of it is your legs should be *pushing* you forward never pulling. Don't reach out and pull, but land underneath your center pf gravity and push off. You should land mid/fore-foot (some would argue landing on your heel is still OK, I dunno), your heel lightly bounces off the ground and then you push off.
Had a good week, slowly getting my mileage back up, and speed and endurance are coming along too. 10 miles this morning. I feel ready for the next step in my quest which is 25:30 in a timed event 5K , ultimately on my way to 19:59. Looking for a good, flat, fast event in SoCal about 3 weeks out.
OK campers, I am still very much a newbie in the running game - about 18 months in from the first time I tied on a running shoe. I have built my way back up from the hip flexor injury and my mileage is increasing with my longest day still being Sundays (15 miles last week, 16 tomorrow)....but I had my first set timing back in my goal of running a 19:59 or better 5K. I "ran" a flat, fast course on July 4 and I did it in 26:14.....13 seconds slower than my last timed 5K. It was very hot 95 degrees plus, but that is little comfort...I have no excuses.
Obviously, I am going to have to adjust my tactics ( find a good coach to help me devise a specific plan, lose another 10-15 lbs <I am down to 175 from 190, 6'3" tall> look at a specific nutrition plan, and do some strength training.....and probably a few other things.)
Anyway, I love running, but it is also intensely humbling.
Did 17.6 miles this past Sunday morning, I have been adding 1 mile per week to my long (and very slow) Sunday runs. I am casually eyeing the Santa Clarita Marathon on the first weekend of November just for fun.
My real goal remains chopping down my 5K time. I am getting ready to schedule a run in another organized 5k, to see if I can get back on track to my long term goal of a 19:59 5K.
Great log and amazing progress, I'm impressed.
Regarding yoru disappointment on your 04-Jul race when the OAT was 95; don't discount how much heat can impact your time, heat is a time killer as your body pumps much more blood than normal to the surface of your skin for cooling, and that means less blood/oxygen for your muscles.
I too was born in one of those years you can run (1957), and while I'm not a new runner by any stretch, I am newly back into running after nearly 20 years of career and family responsibilities seriously impacting my "me" time. I started running again this last April when I was roughly 250 pounds (I'm only 5'8"), and have managed to lose some 40+ pounds; this last Thursday I ran my first 5K in 34 years. While it is a given that my 16:20 5K days are decades gone, I was encouraged enough my my time last week to wonder to myself if I could "run my birth year", and then I found this thread; go figure.
My goal for next year is to "place" in a large race, and if I had run a 19:57 last Thursday at the Cigna/Elliot (Manchester, NH) 5K (with some 5,500 participants), I would have finished 3rd in my age group (Men's 55-59).
Keep us posted on your progress to your ultimate 19:59 goal.
Fat old man PRs: