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Some of you have followed the trials and travails of my experience as I got off the couch in Feb 2012 and for the first time in 53 years started to run/jog. I put the details in the Newbie Cafe under the post "want to Watch a 53 Year Old Lunatic Amuse Himself with the C25K Program?
Much to my surprise, I found myself enjoying the process and have made glacial, but steady progress and now I am inching my way toward my long term goal of a 19:59 5K (or what I call "running my birth year....clever huh?) My first ever 5K was in April of this year at the Deena Kastor portion of the Great Race of Agoura with a molasses-slow 31:44, followed the next month by the Run Seal Beach at 29:11, May's race was the Ventura Law Day at 28:40....then a couple of months off recoverng from a massive shin splint (that is what happens when you run in worn out shoes) and just did the Colonel Allensworth State Park 5K this past Saturday at 27:17. Next race will be the 5K Race that is part of the Santa Clarita Maraton on 11/4....lots of hills....not sure what I can do, but I would be happy with any improvement on 27:17.
Not sure yet what my physical limitations are to acheiving the 19:59, but I figure I can keep chipping away at the time reduction over as long a time as I want. I have dug out an old copy of "The Self Coached Runner" and it looks like I can adapt the 10 programs to 5K times and programs. I am using Running Mates' Faster5K program right now, but I know I am going to have to make the training much more individualized because of my age and basic lack of talent.
I will keep you posted.....and I am sure your are holding your collective breath.
Keep the focus on your goal deanscox! It is a wonderful agenda and makes perfect sense. I would be happy with translating my birth year also for a 5K finish...a little more complicated in my case, but I think it works out to 20:07. Anyway, you are correct...it is clever and just look at it as your destiny.
I am moving a little closer to the ultimate PR, but doing mostly longer events and have to get back on schedule with some quality speed work. Of course, I am not getting any younger, so that presents an ongoing list of other challenges, but nevermind. Intervals and hill work might help some with improving your pace. Also, look at the courses for particular races and search for those three magical descriptions: "Flat, Fast, and/or Downhill Finish."
Wishing you every victory in your quest....let us know about all the progress.
You will definitely need to add strength and speed workouts into the routine in order to continue moving in that direction. I coach mostly people over 40 who are beginners and I dont recommend true intervals until after at least 1 month of hill work preferably on a grassy surface. That will really help to strengthen your joints and tendons for the additional stress that intervals will bring.
Its always great to have a goal, just remain patient and you will progress. Do too much too soon and it will cost you. Make sure you have been fitted for your shoes at your local running store where they can analyze your running gait and help you choose the best shoes. Keep us posted, we love to hear about a great success story like yours!
Checked out the 5K portion of the Santa Clarita Marathon a couple of nights ago. It takes a different route than I anticipated.....no hills ...just a few gentle rises where paseo bridges and tunnels go over or under street traffic. I am going to try hitting 1/2 mile splits that would put me on a 26:30 finish as a stretch goal. I will be content with anything under 27:00. This is a pretty good sized event with about 3000 total and probably a few hundred in the 5K....7:00 AM start so it should be aroungd 55 degrees...perfect!
The 5K that's run in conjunction with the Santa Clarita Marathon had 1200 runners last year. So you will have plenty of company in the 5K. If you're curious, the 2011 results are posted at https://www.runraceresults.com/secure/raceresults.cfm?id=RCEW2011
@ 5K: Ontario Mills 5K, Ontario, CA, 25:17
New Balance Palm Springs 5K, Palm Springs, CA, 24:32
Angels Baseball Foundation 5K, Anaheim, CA, 24:24
@ 10K: LA Chinatown Firecracker 10K, Los Angeles, CA, 52:15
Great Race of Agoura - Old Agoura 10K, Agoura Hills, CA, 51:40
Fiesta Days Run, La Canada, CA, 49:57
Feeling a little nervous and keyed up (in a good way) about the run in the morning. I am going to use Podrunner's 165 BPM "Overground" podcast to keep me rolling. I think 165 might be a tad fast for my skill level, but we shall see.....
Well, if it was hand grenades or horseshoes, I would have been fine. I set a new PR, but I am very disappointed that I missed my base goal by 5 seconds. I did the 5K run associated with the Santa Clarita Marathon today in 27:05. I had hoped to be under 27 and dreamed of 26:30. No excuses, I just missed it, there were several places I am sure I could have made up the 5 seconds. I also learned some valuable lessons; paramount among these is that in a race with 1265 participants.....crowd your way to the front so you don't have to weave your way through so many slower runners - I could have easily made up the 5 seonds there.
I was running at the limit of my current personal conditioning and skill level today. I obviously need to step it up.
One of the unique and awesome things about this sport is that you can find a race every weekend. Dont be so hard on yourself, sounds like you ran well and learned a few things.
Thanks Brad! I didn't mean to sound like I was having a pity party ....sometimes this medium is a bit "flat" in its ability to communicate nuanced language.....hence the dreaded "emoticons!"
I am having a blast learning to run. I really have never done anything physical and was a poor/medioccre runner in high school. I know that alot of this is simply gaining experience and you are right, I can find a race anytime, almost. I am finding that scheduling a race is the key to my motivation.
What I leaned to do this time was to go visit the course ( and if I can't in the future use MapMyRun) and find the 1/2 mile marks and then write the 1/2 mile splits I want to hit, on my forearm below my watch. 1/2 mile chunks seem to work well for me and help me gauge how I am doing. This time, had I watched them just a little closer, I would have made up the missing 5 seconds.....like I said....experience!
Thanks for the enouragement.
Arrrgghhhh....strained a calf muscle! Went to the physical therapist and he basically said: "ouch! Don't run until it is healed." They also introduced me to foam rolling (talk about ouch!), electrostimulation (freaky, but pleasant) and stretching.
I have found that stretching before running, even when I am slow and careful make me feel tight when I run.....so I guess I willl have to run a liitle, get warm and then slowly stretch and then stretch and foam roll when I am done running.
I hate this, I really want to run. It sounds like it is a minimum of a couple of weeks and maybe longer. I think I will add swimming to avoid losing out on my hard won cardio.
I am using a few hours every day in wrapping my leg in ice pack and heat pack alternate cycle for the potential benefit of helping the muscle dispel any "bad" elements, toxins etc. associated with the damage. Also doing all the traditional stretching and keeping it compressed with an ace bandage 24 hours a day.
Any advice to speeding the process?
I really worked the calf strain, kept it compressed, rolled it regulalrly and had electro-stim. Have been back at it and having fun. I have been building my distance with the idea that with the "muscle memory" of running much farther than a 5K, I will be able to press harder on the shorter distance. I am up to a little over 9.5 miles.
Also running 1 personally timed 5 k every week that is 1/2 uphill....and will be looking for flat 5K timed races.
Doing interval training, with three intervals at 8 minutes each, recovery at 3 minutes.....using Podrunners Staircase of the Gods program....this is kicking my butt.
Looking for a race late in January to kick of my 12 in 12.....hopefully.
Next step: a 25:30 to 26:00 5k.
Run For Gold 5K in Santa Clarita on Sunday. Hoping to take the next step and run a 26:30 or better. Should be nice, in the 50's, hopefully not too much wind (but it is blowing like the devil right now) if I am lucky it will be overcast with a little drizzle.