2007 Sub 20-Minute Goal 5K Thread

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MaineRunner2001

265 posts since
Mar 15, 2002

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270. Nov 14, 2007 2:53 PM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

quote:
Originally posted by angrek:

Boy, I did that last year and it took me out. I was coming off of some weird thigh problem and I couldn't run for like 2 months. I finally started back up just running easy one or two mile runs. I ran four nice and easy and I was pretty damn happy. Didn't want to go inside so I figured I'd cool down by clipping the hedges. clip clip clip clip clip twist clip clip thud. Down goes angrek, face first. Went down two more times before I could get to the garage. It was the funniest damn thing. Must have just looked like someone was throwing a rag doll at the ground. I'd had previous upper and lower disc and vertebrae injuries so it wasn't anything new, just wasn't expecting doing something silly like clipping the hedges...

Sounds like you know my pain. I was trying to get sympathy from people at work. All I got was "you aren't 20 anymore."

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scott3294

63 posts since
Oct 25, 2007

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271. Nov 17, 2007 1:54 PM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

Ran a Turkey Trot today and took 49 seconds off my last time. I ran 20:44. This was only my third race and all have been in the last month.
Progression has been:
22:44
21:33
20:45

Today I had pretty even splits:
6:40, 6:44, and 6:40.

My next and last race this year is in two weeks, but it is a bridge run with a 5.5 incline for almost a mile so I doubt that will be able to improve on my time...I just want to survive.

Next race to try to go sub 20 will be on Feb 1.

Scott

----

Love the coast!!
www.coffeebluff.com
Savannah Georgia

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Guest

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272. Nov 17, 2007 8:25 PM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

20:44. Nice!

My first 5k (at the end of september) was 22:22. Two weeks ago I ran 21:15 after a 6:23 opening mile killed all hope of sub 21:00.

I'm trying to resist the urge to enter any more races for at least 6 weeks and keep most of my runs aerobic. I do have a mountain bike race next weekend though. I'm currently only at about 15 mpw, though biking is becoming less accessable with the dark and cold.

There is a race several days before New Years that I may enter- I should be close to 20:00 by then.

MichiganFlyer

329 posts since
Dec 9, 2005

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273. Nov 26, 2007 2:04 PM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

20, 22, 24, 26 and 18 miles the past 5 weeks.

Saturday night I ran 2 miles in 12:55. I think that is my outdoors record. I know my 5k race record for 2 miles is 13:01.

Good to see I still have some speed in the tank even though I haven't ran a 5k race in about 7 weeks.

My 1st mile was 6:37 and mile two was 6:18.

I will have to run another 5k time trial in the next week to see if I can best my 21:17 effort on November 1st. My goal is 28 miles for this week as I keep adding 10% to my weekly mileage totals with cutback weeks every 4th week or so.

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MichiganFlyer2

151 posts since
May 13, 2007

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274. Nov 30, 2007 7:58 PM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

quote:
Originally posted by MichiganFlyer:

Last night being the 1st of the month I decided to log a 5k on my neighborhood roads. I went out at what I felt was 10k race pace so that I wouldn't be running this like a race.

My splits were 6:56, 7:00 and 6:47.
A final tenth of 0:35 gave me a 5k time of 21:17.

My muscles are sore today but it seems like I ran it pretty controlled. I was happy about my middle half miles which clocked in very consistently at:

3:29
3:31
3:32
3:31

The 1st half mile was 3:24 and the last 3:16. So as Jasons Driving Force says you can really make up a ton of time in that last quarter mile. I estimate in the last 0.15 mile I made up about 16 seconds from what my average pace was for the 1st 2.9 miles of the run.

Every month I hope to test my 5k speed like this. I don't want to do a whole lot of fast miles just get my miles up again to around 35 by New Years and see if I can increase it to the 50s by Spring.

I ran a 5k test run tonight in 21:11.
Since it is going to sleet and snow the next 24 hours I ran it a day early for December.

I was hoping for a time of around 20:40. The wind chill was 10 degrees and there was some wind but I felt 21:17 would be pretty easy to beat from last month. I started out strong but controlled and hit 1/4 mile in 1:37. I eased up on the reigns a little and hit 1/2 mile in 3:20. Coming up on the mile mark I was stopped by a do not walk sign (This time there were 6 or 7 cars turning and I had to wait)...it was horrible but I didn't want to die so I waited for 17 seconds (timed it) which was disapointing but I still felt I could beat last months time.

I got to the mile mark in 7:03 feeling quite strong and trying to tell myself not to go too hard to make up the time. I was about 9 seconds behind pace and felt that would be easy to make up. I hit 1.5 miles in 10:28 and 2 miles in 13:55. At this point I realized I was only about 7 seconds behind pace and still felt quite good.

I ran the next half mile mostly uphill in 3:28 then drove hard the last half mile hitting 3 miles in 20:38. Knowing I had to run full tilt to beat last months time I clocked a 33 second downhill tenth to finish in 21:11.

I cannot believe what a short 17 second wait does to your time! I thought it would be easy to catch up since I had started ahead of last months pace but man its hard to catch yourself when you are only 9 seconds behind pace. Note to self that I might need to start out a little faster in races since it is not easy catching someone with a lead.

HALF MILE SPLITS

3:20
3:43 (3:26 IF SUBTRACT 17 SECOND DELAY)
3:24
3:28
3:28
3:15

0:33 LAST TENTH

I guess I am in 20:54 shape.
That would be 23 seconds ahead of last month.
Not bad I guess but I was hoping for a better time of 20:40 or under. I thought I could get to 3 miles in sub 20 anyhow.

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JimR022

985 posts since
Jan 16, 2002

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275. Dec 3, 2007 9:43 AM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

I took a chance on continuing training towards a Christmas benefit 5k in the local park thinking maybe the conditions would be conducive to a good time. The race was junk, they don't even record your name against your bib number, but I know the course itself is pretty accurate. It was -10C at the start, and wind chill on top of that, I had several layers on. Since it was a fun run, the start was messy and any warmup running was lost to delays so everyone pretty well started out cold. They had called everyone to the start line, then had all the kids start on a 1k run, and waited until the last of them returned before starting the 5k. By the time we got going, my feet were numb from standing around. In the end I was some 43 seconds off my last 5k a month ago, finishing in 21:14 and ran the return leg pretty well alone in a big 400 meter gap between runners.

At least now I can take a short break and get ready for next season.

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runwalkjog

13 posts since
May 18, 2007

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276. Dec 4, 2007 10:04 PM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

I have been racing for about 1 year now minus 2 months in the summer where I couldn't run due to business schedule. I just completed a 5K over the weekend in 21:19. My splits were 6:45, 6:50, 6:51 and :51. This was my first 5K last year and I ran it in 27:28. I have cut 6 minutes off. I also ran a 5 mile race a few weeks ago in 35:52 which was 12 minutes faster than last year. I am currently down to 206 lbs and have lost 54 lbs over the last year. I still have another 46 lbs to lose to get to my goal weight. I have one last 5k this coming weekend where I hope to break 21:00. I added intervals last week and again this week. I ran 6 x 800 in an average time of 3:07 +- :02. I also added a long run over the last few weeks and currently run 40 mpw. I hope to break the 20:00 barrier this spring.

Thanks to all of you who have added to this thread over the past year. I really enjoy reading the posts and have learned alot.

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runwalkjog

13 posts since
May 18, 2007

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277. Dec 8, 2007 11:00 PM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

My 5k today went really well even though the time does not reflect the effort (21:39). The 2nd mile was completely uphill and there were alot of hairpin turns in the 3rd mile. The roads were wet and slippery. The distance on my Garmin 305 measured 3.16 miles. I noticed that most of the runners times were 30 plus seconds slower than previous races. The winner ran 39 seconds slower than last week. The group of runners that I finished with consistently run under 21 minutes so I believe I can run a sub 21 right now. My splits were 6:23, 7:20, 6:52 and 1:04. I finished 1st in the 40-44 age group and 28th overall out of around 700 runners. I have decided that I will run one more 5k next weekend. It is suppose to be a very fast course and I will run in the Clydesdale division. My goal is still a sub 21 maybe 20:30.

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RunAsics

271 posts since
Dec 11, 2007

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278. Dec 10, 2007 12:03 PM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

quote:
Originally posted by runwalkjog:
My 5k today went really well even though the time does not reflect the effort (21:39). The 2nd mile was completely uphill and there were alot of hairpin turns in the 3rd mile. The roads were wet and slippery. The distance on my Garmin 305 measured 3.16 miles. I noticed that most of the runners times were 30 plus seconds slower than previous races. The winner ran 39 seconds slower than last week. The group of runners that I finished with consistently run under 21 minutes so I believe I can run a sub 21 right now. My splits were 6:23, 7:20, 6:52 and 1:04. I finished 1st in the 40-44 age group and 28th overall out of around 700 runners. I have decided that I will run one more 5k next weekend. It is suppose to be a very fast course and I will run in the Clydesdale division. My goal is still a sub 21 maybe 20:30.

Given the number of turns and wet conditions, it's not surprising that times were slower. The turns will also lead you to run a little longer than the shortest possible route used in the measurement of the course.

Good luck.

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Guest

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279. Dec 10, 2007 11:12 PM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

quote:
Originally posted by MichiganFlyer2:

I ran a 5k test run tonight in 21:11.
Since it is going to sleet and snow the next 24 hours I ran it a day early for December.

I was hoping for a time of around 20:40. The wind chill was 10 degrees and there was some wind but I felt 21:17 would be pretty easy to beat from last month. I started out strong but controlled and hit 1/4 mile in 1:37. I eased up on the reigns a little and hit 1/2 mile in 3:20. Coming up on the mile mark I was stopped by a do not walk sign (This time there were 6 or 7 cars turning and I had to wait)...it was horrible but I didn't want to die so I waited for 17 seconds (timed it) which was disapointing but I still felt I could beat last months time.

I got to the mile mark in 7:03 feeling quite strong and trying to tell myself not to go too hard to make up the time. I was about 9 seconds behind pace and felt that would be easy to make up. I hit 1.5 miles in 10:28 and 2 miles in 13:55. At this point I realized I was only about 7 seconds behind pace and still felt quite good.

I ran the next half mile mostly uphill in 3:28 then drove hard the last half mile hitting 3 miles in 20:38. Knowing I had to run full tilt to beat last months time I clocked a 33 second downhill tenth to finish in 21:11.

I cannot believe what a short 17 second wait does to your time! I thought it would be easy to catch up since I had started ahead of last months pace but man its hard to catch yourself when you are only 9 seconds behind pace. Note to self that I might need to start out a little faster in races since it is not easy catching someone with a lead.

HALF MILE SPLITS

3:20
3:43 (3:26 IF SUBTRACT 17 SECOND DELAY)
3:24
3:28
3:28
3:15

0:33 LAST TENTH

I guess I am in 20:54 shape.
That would be 23 seconds ahead of last month.
Not bad I guess but I was hoping for a better time of 20:40 or under. I thought I could get to 3 miles in sub 20 anyhow.

I was reading all your posts and you are so close and definately have the speed and endurance to do this. I've been researching alot of articles on the best way to run a 5k, and while even pacing makes sense, there is an interesting study done with a College Woman's CC team that shows that their best times were attained by running the first mile at 3%-6% faster than goal pace and then hanging on to the finish. I noticed you like to go out at the even race pace and then try to match it all the way through. Maybe running the first mile at this faster pace would give you enough cushion time to reach your goal.

So try cranking out your first mile at 6:10-6:15 and then settling into 6:30's.

Best of Luck!!

MichiganFlyer

329 posts since
Dec 9, 2005

Currently Being Moderated

280. Dec 11, 2007 8:38 AM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

quote:
Originally posted by evtish:

I was reading all your posts and you are so close and definately have the speed and endurance to do this. I've been researching alot of articles on the best way to run a 5k, and while even pacing makes sense, there is an interesting study done with a College Woman's CC team that shows that their best times were attained by running the first mile at 3%-6% faster than goal pace and then hanging on to the finish. I noticed you like to go out at the even race pace and then try to match it all the way through. Maybe running the first mile at this faster pace would give you enough cushion time to reach your goal.

So try cranking out your first mile at 6:10-6:15 and then settling into 6:30's.

Best of Luck!!

Another poster bringing up this going out faster STUDY!

I appreciate the thought but I have tried to run a fast mile in training before and I completed it in 6:11 and I don't think I could have run another mile as my guts ached so I gave up. The next day I ran a 6:13 and it felt better but still would be murder for me to attempt a 5k with an opening mile like that.

I do agree that my best pace is a fast 1st and last mile with a slowing in the middle.

I am trying to find my correct pace for a sub 20. I believe if I can hit 6:20 for the opening mile that would put me 7 seconds ahead of pace. I can afford to come in at 4 kilometers behind pace as I am a good finisher. The hardest part is the 4th km though. That is where I need work.

I ran a 5k test last night nice and easy aiming for 23 minutes or so. I started out a little quick at 7:14 so I just kept a good effort going.

My splits

7:14
7:08
6:51
0:33

total time 21:46.

I am not trying to break 20 right now. I am increasing mileage to get in shape to make this easier. If I were to setup a 19:59 race pace my split goals would be something like 6:20, 12:59 and 19:26..(6:20, 6:39, 6:27, );33 last tenth

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RunAsics

271 posts since
Dec 11, 2007

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281. Dec 11, 2007 9:09 AM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

quote:
Originally posted by MichiganFlyer:

I am not trying to break 20 right now. I am increasing mileage to get in shape to make this easier. If I were to setup a 19:59 race pace my split goals would be something like 6:20, 12:59 and 19:26..(6:20, 6:39, 6:27, );33 last tenth

I think you are over analyzing this and probably need to try something different in training to get the break through you want. Perhaps that's changing your speedwork routine after you improve/maintain your base over the winter? Just a thought.

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MaineRunner2001

265 posts since
Mar 15, 2002

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282. Dec 11, 2007 10:04 AM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

Many good posts. I am looking forward to reading about upcoming Christmas races.
______________
I have been struggling with consistency. Here are my weekly mileages over the last seven weeks: 16, 35, 42, 0, 18, 34, and 30.

I had a head cold seven weeks ago, taking a couple days off, accounting for the 16 mile week.

The beginning of November I worked on the roof of this camp: back killer.[/URL" target="_blank"> Pulled or twisted something in lower back hauling plywood around, accounting for the 0 and 18 mile weeks. (The camp is now surrounded by a couple feet of snow!)

This week I plan to run 40 miles. I did a 12 mile run Sunday, with the last three miles getting my heart rate into "tempo" zone. Was about one minute per mile slower at that heart rate than I was last summer though. I think the cold has a lot to do with that.

Good running all.

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MichiganFlyer

329 posts since
Dec 9, 2005

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283. Dec 11, 2007 11:55 AM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

quote:
Originally posted by RunAsics:

I think you are over analyzing this and probably need to try something different in training to get the break through you want. Perhaps that's changing your speedwork routine after you improve/maintain your base over the winter? Just a thought.

I would like to get to the 50 mile per week level for a month or two. Last year my average week was about 35 miles. Searching for a treadmill after mine broke on me will help.

I think a key is going to be a weekly long run. Last year I had a few 7-8 milers but did not get consistently above that. I also had limited speedwork. I loathed 400 meter or 800 meter repeats.

I will not break 20 until I am in shape to do so. You are right in that I am probably overanalyzing things. Plan the run...run the plan and I will get there.

I believe I am in 20:30 shape today. Last week I ran 30 miles. My goal this week is 33 miles. If I can get my weekly mileage into the 40s I will hold there for a little while then look into speed stuff. Thats the plan for now.

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Guest

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284. Dec 11, 2007 3:11 PM

in response to: MaineRunner2001

Re: 2007 Sub 20-Minute Goal 5K Thread

Best of luck, I'm rooting for you.

Michiganflyer - Are you an engineer? I ask that bc you have a very detailed plan laid out and that is a common engineering personality.

Does anyone use the lighter weight running flats like Nike Zooms for their races?

I just have stability shoes for now and don't know if getting lightweight shoes would pose an injury risk, even if only used for races.

Also, what are some recommendations for light weight running flats?

Thanks!