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10270 Views 129 Replies Latest reply: Feb 25, 2008 7:25 AM by garritat Go to original post 1 ... 3 4 5 6 7 ... 9 Previous Next
  • Rotherhithe Runner Rookie 30 posts since
    Dec 14, 2007
    Currently Being Moderated
    60. Aug 31, 2007 10:26 AM (in response to MilebyMile)
    Re: 2007 Sub 19-minute 5K

    Hi all, great thread, and a real motivator to read about other peoples attempts to crack Sub 19/20 & especially Jim12345's Sub 40k odyssey!

    I'd like to throw my Sub 19:00 hat in the ring if that's ok. I've never actually run a 5k, but did a 3 mile in July in 18:27 and a 10k a couple of weeks ago for a 39:38 PR. I've got a 10k in 6 weeks & I will then give sub 19 for 5k a go.

    Any tips for improving stamina?  As my main problem is not the speed but the ability to hold a pace.  In my 10k for instance I was drifting at 9k (36:01) a second outside sub 40:00 and had to go eyeballs out to recover!

  • MichiganFlyer Rookie 329 posts since
    Dec 9, 2005
    Currently Being Moderated
    61. Aug 31, 2007 12:32 PM (in response to MilebyMile)
    Re: 2007 Sub 19-minute 5K

    quote:


    Originally posted by joev9:

    20:34 yesterday, such a bad race I can barely even discuss it. Sick of making weather excuses BUT it was 82 and 85% humidity. Got totally sucked into the the downhill first mile and ran that first mile way too fast and suffered for it during the last mile. Hit the one mile mark around 5:55 and might as well walked it in from there for how sucky the last two miles were. Only consolation, and it is a very small one, is that I beat a guy that had just barely beaten me in the last two races that I ran....


     



    I love to run the last half mile of my 4 milers in about 3:00.

    For guys in our talent level It is fairly easy to run a 3:00 half mile when you know there are no more miles to be run after the 10 MPH pace effort.

    But as you found out running it mid RUN is suicide.

    It is not a lost run. Record your split times and adjust as needed. I want so bad to try a 6:10 opening mile on my next 5k effort but realize how foolish that would be. I need people to actually try it and give me the results as you did to BEAT it into my brain. Lord knows if I go out around 6:20 that is too fast so I need to watch that 1st mile pace. 6:40 is too slow. 6:30 is what I need to aim for to beat sub 20 at least for my current fitness level.

    Thanks for being the guinea pig for us again!

  • Ken Camet Rookie 76 posts since
    Dec 14, 2007
    Currently Being Moderated
    62. Aug 31, 2007 12:44 PM (in response to MilebyMile)
    Re: 2007 Sub 19-minute 5K

    I think I'll try for the sub 19 at the Komen San Francisco Run for the Cure on 9/23.  Anyone vouch for this as a decent race to attempt my 19er? 
    My training's been going well, doing intervals, fast finish long runs, tempo runs and the weight has come off better than I had hoped.  I think I have a real shot at accomplishing this.

  • angrek Amateur 127 posts since
    Aug 14, 2007
    Currently Being Moderated
    63. Aug 31, 2007 6:48 PM (in response to MilebyMile)
    Re: 2007 Sub 19-minute 5K

    quote:


    Originally posted by Rotherhithe Runner:

    Hi all, great thread, and a real motivator to read about other peoples attempts to crack Sub 19/20 & especially Jim12345's Sub 40k odyssey!

    I'd like to throw my Sub 19:00 hat in the ring if that's ok. I've never actually run a 5k, but did a 3 mile in July in 18:27 and a 10k a couple of weeks ago for a 39:38 PR. I've got a 10k in 6 weeks & I will then give sub 19 for 5k a go.

    Any tips for improving stamina? As my main problem is not the speed but the ability to hold a pace. In my 10k for instance I was drifting at 9k (36:01) a second outside sub 40:00 and had to go eyeballs out to recover!


     



    Welcome!     Nice 3 mile time. Ye olde pace calculator tells me that at that pace, 6:09, that you would have run that last  .1 in 36.9 seconds, or essentially a 19:04.  Standing right on the doorstep there. 

  • DownhillRacer Rookie 88 posts since
    Sep 30, 2007
    Currently Being Moderated
    64. Sep 1, 2007 8:01 PM (in response to MilebyMile)
    Re: 2007 Sub 19-minute 5K

    quote:


    Originally posted by MichiganFlyer:

    I want so bad to try a 6:10 opening mile on my next 5k effort but realize how foolish that would be. I need people to actually try it and give me the results as you did to BEAT it into my brain.


     



    I did this unintentionally the other day.  My 5K pacing is pretty unsure because I'm in marathon training right now.  I went to a local 5K, and the first mile felt really slow, so I kept telling myself to pick up the pace.  Ended up at 6:06 for the first mile, and I knew immediately that I was in trouble.  Between general fatigue, some rolling hills, and kind of warm weather, my next 2 miles were 6:45 and 7:00.  I managed to pick up a PR of 20:30, but I bet I left 20 seconds on the course because of pacing.  Oh well, good VO2 workout!

  • bruncle Legend 725 posts since
    Sep 26, 2005
    Currently Being Moderated
    65. Sep 1, 2007 10:54 PM (in response to MilebyMile)
    Re: 2007 Sub 19-minute 5K

    Count me in. I'm in the middle of a rapid improvement curve, so I think sub 19 is definitely within my grasp. My last three tempo runs (I call them that, but I'm definitely going too fast:P) have been 20:30, 19:55 and 19:18, so hopefully I'll manage sub 19 in my next race. This is on a grass oval with sharp corners that hasn't been mown in a couple of months, so there's probably 20 seconds there anyway. I should really hold back a bit on my tempos, it can't be doing me any good to push that hard. I think this week I'll go by effort and not try for a time.

  • Jim24315 Legend 1,987 posts since
    Dec 14, 2007
    Currently Being Moderated
    66. Dec 20, 2007 10:21 PM (in response to MilebyMile)
    Re: 2007 Sub 19-minute 5K

    I lowered my PR at Fleet Feet Labor Day 5k  this morning by running 19:11. My orignal plan was to do the 10k but I moved down when the weather turned hot. As it turned out the heat didn't bother me and really surprised myself on this one. My most recent training has been geared more towards the half marathon. Splits were 6:08, 6:09, 6:15, :39. I didn't like my chances of breaking 19 this year but this makes me think I have a shot now.


    P.S. when you edit the summary on page one you can delete all the "[http://this message has been edited by...|http://this message has been edited by...]" notes at the bottom of the page. It will only leave the most recent one if you do that.

  • nocknee Rookie 127 posts since
    Dec 14, 2007
    Currently Being Moderated
    67. Sep 4, 2007 8:37 AM (in response to MilebyMile)
    Re: 2007 Sub 19-minute 5K

    I'm considering doing a 5k on September 23rd, though my goal races are a half this Sunday and an 8k Oct.7th. What do you think, too much racing in such a short time frame?

  • nocknee Rookie 127 posts since
    Dec 14, 2007
    Currently Being Moderated
    68. Sep 4, 2007 8:39 AM (in response to MilebyMile)
    Re: 2007 Sub 19-minute 5K

    Forgot to mention, this would be my first 5k but 19mins seems a reasonable target, and it's in Anglesey (Wales).

  • JasonsDrivingForce Rookie 513 posts since
    Sep 30, 2007
    Currently Being Moderated
    71. Sep 10, 2007 9:03 AM (in response to MilebyMile)
    Re: 2007 Sub 19-minute 5K

    I still am a little ways off from my 19:00 minute goal but I still have hope. I ran a 19:37 with the kids this Saturday which was about 50 seconds faster than I had run with them all year. I know my splits sound bad(6:02,6:34, 6:30, 0:31) but the hills really hurt with the stroller.

    Anyway, good luck to everyone.

    Race Report:
    http://www.coolrunning.com/forums/Forum8/HTML/010521.shtml[/URL" target="_blank">


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    My Profile[/URL" target="_blank">

  • thereshegoes Rookie 330 posts since
    Jun 15, 2006
    Currently Being Moderated
    72. Sep 10, 2007 9:07 AM (in response to MilebyMile)
    Re: 2007 Sub 19-minute 5K

    quote:


    Originally posted by JasonsDrivingForce:

    I still am a little ways off from my 19:00 minute goal but I still have hope. I ran a 19:37 with the kids this Saturday which was about 50 seconds faster than I had run with them all year. I know my splits sound bad(6:02,6:34, 6:30, 0:31) but the hills really hurt with the stroller.

    Anyway, good luck to everyone.

    Race Report:
    http://www.coolrunning.com/forums/Forum8/HTML/010521.shtml[/URL" target="_blank">



     




    Haha!  Who on earth could say that sounds bad pushing kids (not kid!) in a stroller in the heat up hills!?  Great job!

  • JasonsDrivingForce Rookie 513 posts since
    Sep 30, 2007
    Currently Being Moderated
    73. Sep 10, 2007 10:18 AM (in response to MilebyMile)
    Re: 2007 Sub 19-minute 5K

    quote:


    Originally posted by thereshegoes:


    Haha! Who on earth could say that sounds bad pushing kids (not kid!) in a stroller in the heat up hills!? Great job!


     



    Thanks for the vote of confidence. However, I meant that the first mile split sounds to fast for the others. The course wasn’t that hilly(only about 36 feet of uphill) but it wasn’t totally flat either. It also wasn't that hot(Upper 70's). It can be in the mid to upper 90's at some of the races around here. I have a flat race coming up on 10/30/07. I will break 19:00 there! It finishes with a slight downhill for the last mile.


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    My Profile[/URL" target="_blank">

  • yumhallucinogens Rookie 21 posts since
    Dec 15, 2007
    Currently Being Moderated
    74. Sep 10, 2007 1:11 PM (in response to MilebyMile)
    Re: 2007 Sub 19-minute 5K

    This thread is great! Can I climb on board too? I've started regular training for the first time 7 weeks ago with the aim of doing a decent marathon in a few years. My goal is to run 18:XX at the CU Turkey Trot, so I've got a couple of months to go. My time in this race last year was 19:45, off a few 1 hour runs per week. This time round, I've been running an hour daily over reasonably flat to get used to regular running. My body feels fine, so the last two weeks, I've started incorporating hills into some of the runs. If all goes well, I'd like to start doing some moderate interval training and time trials 6 weeks out from the race.

    Thanks for your stories. It's nice to hear from people with similar aspirations.

    Yum

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