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5565 Views 26 Replies Latest reply: Dec 16, 2010 9:10 AM by BOSNPM 1 2 Previous Next
runmotor Amateur 20 posts since
Jun 3, 2010
Currently Being Moderated

Nov 28, 2010 1:11 PM

2011 GOAL-  SUB20 5K

If your goal for 2011 is a SUB20 5K..... PLEASE POST.  Lets support one another in our common goal by sharing our training, race results, and random thoughts here!

  • BOSNPM We're Not Worthy 2,482 posts since
    Nov 20, 2007
    Currently Being Moderated
    2. Dec 1, 2010 11:07 AM (in response to runmotor)
    Re: 2011 GOAL- SUB20 5K

    My times are very similar, 5K 21.19, 10K 45:50, Marathon 3:50.14.  I would love to go under 20, that is a long way, but it is a goal for this year!

  • skypilot77 Legend 1,077 posts since
    Dec 16, 2009
    Currently Being Moderated
    3. Dec 1, 2010 11:26 AM (in response to runmotor)
    Re: 2011 GOAL- SUB20 5K

    I had a 21:51 in early june.

     

    But after that my training plans for longer distances did not allow me run the shorter training distances/sprints/400 meters etc.

     

    Once I get done with my marathon in February I will look forward to training at the shorter distances again.





  • Beer and Cupcakes Legend 970 posts since
    Nov 19, 2009
    Currently Being Moderated
    4. Dec 1, 2010 11:59 AM (in response to runmotor)
    Re: 2011 GOAL- SUB20 5K

    I would love to break 20 next year.   Im 46, been at this running business all in for a couple years now.  I have widdled my 5K PR down from 27 last year to 22:21 this year.     At the moment Im caught up in a string of marathons,  3rd in 4 months next month.  But after that I intend to revert to more speed work and hit the 5K circuit hard in the spring.

     

    Cheers, lets push each other!

     

    Jim





    Virtual Racing Antagonist.  I run for beer and cupcakes.kenyan.jpg

    1 Mile PR 6:44

    5K PR 22:21 

    10K PR 48:30

    Half Marathon PR  1:48:43 

    Marathon PR - 4:09:10  

    i before e except after c, weird?

  • Beer and Cupcakes Legend 970 posts since
    Nov 19, 2009
    Currently Being Moderated
    6. Dec 1, 2010 1:31 PM (in response to runmotor)
    Re: 2011 GOAL- SUB20 5K

    Yowza,  Im not up to 6 min miles yet.  I have a 5K on Saturday coming up, snowflake shuffle brrrrr (Chicago burbs) and been doing some speed work to get ready for it this week.  I did 2 days of intervals on the dreadmill,   alternating 9.2/6mph (6:30/10 min/mile pace)  x 8 sets plus some warmup cooldown for another mile.     next time I'l go alittle faster on the fast parts,  6:15 pace maybe.   But 1/4 miles of those gets pretty hard towards the end of the sets.

     

    Next marathon is Jan 15 in Charleston SC.   Last 2 were Chicago in Oct and the Veterans in Columbia City Indiana last month.    Ive been bitten by the marathon bug,  hit the wall brutally during both, so its become a personal challenge to figure out why and get my times down further.  3:30 to boston qualify, argh a ways off still.    But I was on pace for a 3:48 until mile 20 when the wheels blew off. 





    Virtual Racing Antagonist.  I run for beer and cupcakes.kenyan.jpg

    1 Mile PR 6:44

    5K PR 22:21 

    10K PR 48:30

    Half Marathon PR  1:48:43 

    Marathon PR - 4:09:10  

    i before e except after c, weird?

  • SteveCo30 Rookie 5 posts since
    Dec 10, 2007
    Currently Being Moderated
    7. Dec 1, 2010 1:57 PM (in response to runmotor)
    Re: 2011 GOAL- SUB20 5K

    Great topic! You gentlemen are logging some serious mileage. I'm sticking to mostly 5K's, and some 10K's, because 20 miles a week is as much as these 55 year old legs can take. I've been doing tempo, speed and long runs for the past year trying to get my ~19:59-20:40 times down to consistently sub20. I've struggled to maintain my pace after 1.5 miles, until on Thanksgiving I ran a 19:35 PR. The key for me was going out at a 6:10 pace and then settling in with a a group going 6:20, focusing on turnover and not letting myself slow down.

  • SteveCo30 Rookie 5 posts since
    Dec 10, 2007
    Currently Being Moderated
    9. Dec 2, 2010 4:52 AM (in response to runmotor)
    Re: 2011 GOAL- SUB20 5K

    No, no GARMIN yet, but considering it. My pace is pretty much guesswork, from how I felt, mile splits when available, past race experiences, and then triangulating with my time once the race is over. For example 6:10 pace for me is starting hard, but staying just below "huffing and puffing". Usually those that can maintain that pace pull away, and the slightly slower runners start passing me, and I try to hang with them. Your 6:00 intervals are impressive. I can only stick with that pace for 400-600M. Speedwork definitely takes a couple minutes off your 5K time.

     

    Steve

  • SteveCo30 Rookie 5 posts since
    Dec 10, 2007
    Currently Being Moderated
    12. Dec 4, 2010 6:28 PM (in response to runmotor)
    Re: 2011 GOAL- SUB20 5K

    Are you able to do your 10 miles outdoors? My long run of 8 miles always comes up short when I run indoors, so I'm heading outside tomorrow (Atl). Still recovering from a tough 5K race this morning - woods and hills were killers, 22:27 and suffered through every second of it! Sticking to the road from now on!

  • Beer and Cupcakes Legend 970 posts since
    Nov 19, 2009
    Currently Being Moderated
    14. Dec 5, 2010 7:48 AM (in response to runmotor)
    Re: 2011 GOAL- SUB20 5K

    Well I ran a 5K in the snow yesterday.   It was interesting,  story here  http://community.active.com/message/894643#894643

     

    It was fun, but 3 1/2 minutes off my PR plowing through that crap.  haha.   My legs are trashed, 2 marathons in the last 2 months.  And another next month, Im a little worried about recovering enough and still training enough through the next 5 freezing weeks around here to crack 4 hours.

     

    Looking forward to switching to speed work and getting my 5K time down in the spring!





    Virtual Racing Antagonist.  I run for beer and cupcakes.kenyan.jpg

    1 Mile PR 6:44

    5K PR 22:21 

    10K PR 48:30

    Half Marathon PR  1:48:43 

    Marathon PR - 4:09:10  

    i before e except after c, weird?

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