5k TT coming up

iwannaplay wrote:

... i live in cyprus

In the Mediterranean. Except for the occasional storm, its basically superb weather year round?

Yeh i use the garmin basic heart strap.. i love the stats! Garmin has been telling me ‘your peaking’ since 21st march, so im glad to be getting out there for this next week...

iwannaplay wrote:

Hope i manage a sub 20:35 ill take it, for now,

If you're ready to race it, I think you could break 20 now. But if you want to keep patiently building it, that's fine too.

Well... lets define superb..

from november to april we frickin love it here yes. May to September.. its a bit like ur in fiery hell but with close access to the beach! 42 degrees and 95% humidity. Its a real mental battle .. my first marathon was summer training for Berlin! Never again!! Lolz

iwannaplay wrote:

Yeh i use the garmin basic heart strap.. i love the stats! Garmin has been telling me ‘your peaking’ since 21st march, so im glad to be getting out there for this next week...

"Your peaking" means you actually have been dropping some intensity (overall EPOC load). Wow, with those workouts? Wow.

Well, you're peaking. So go get the 20.

Ill race my friend.. if ive got it in me now, dear lord (figure of speech) ill let it out! Heh

iwannaplay wrote:

42 degrees and 95% humidity.

Whoa, 108 def F.

Thanks so much!:)

Yeh it is a challenge. We go running at 5:30am and its already 26 degrees and sooo humid.. but its the best we can get.. some go at night time in the dark but that doesnt work for me.

Cant complain too much though, we finish we go swim and have iced coffees on da beach :)

Hope you guys have good running conditions. I wish i lived somewhere cold! For the sake of running heh

You're welcome, and thank you! I'm a 60yr old that started running last May; I too am going after the 20. You are currently at a higher level than me. I'm hoping to get close by May, but...hmmm.

Please report back how you do, should you please!

iwannaplay wrote:

I wish i lived somewhere cold! For the sake of running heh

Hah-hah....the cold and the wind....you layer up, sweat, and then that cold wind bites.

Ah thats great:) so its our year for the 20. Now its just about pushing on , keeping at it, and knowing its gna happen! Thanks for commenting.. good luck too! Ill report back next week :)

Hello, Cyprus girl! Thought I would stop in for a bit. Any update? Did you perform the Time Trial? How did it go?

Thanks for asking! We had perfect weather conditions last week, (road run), for some reason ( i got lazy lol) i slowed down in the middle km’s. 4.05,4.14, 4.10,4.05, 3.56.. Came out with a 20:30. Decided to do it again today , road run, with a pacer, 20:19. - 4.01,4.05,4.07,4.07,3.58... Ill take it! :) have the goal of sub 20 possibly by end of the year?

Pacing isn’t exactly smooth is it. Maybe I need to work on that.

Hey, thanks for updating! Appears you are getting closer to the 20!

My Garmin recently bumped it's VO2max to 53, with an optimistic 5k prediction of 19:56. I hope to attempt (gulp) the 8x800 workout (you mention in the first post to this thread) soon.

Cheers!

Edit: 'its'. :-0

iwannaplay wrote:

Wants to break 20 some day soon currently on 80km weeks. Yesterday’s workout was 8x800 in 3:10/3:08 with 1:45 rest.. any predictions as to the 5k coming up?

Whiskers wrote:

20:40 is my prediction, which seems to line up nicely with the 10k TT and the 800's.

If you could do 8x800 at the same paces with only 1:00 recovery, then you would be a bit closer to a 20:00 5k.

Whiskers, she ran 6400 meters of volume at 2-4secs/800m faster than the 20min goal pace. She then ran two 5k TT over the next two successive weeks.

Questions:

(1). Did she possibly come into the 1st TT (20:30) not as recovered as for the 2nd TT (20:19)? (She doesn't tell us what her workout(s) were before the 2nd TT).

(2). Is your rule-of-thumb prediction on that 8x800m workout sort of taking into account that a road 5k is typically 20-30secs slower than the track?

(3). Is a 6x800m workout at goal pace, with your stated 1:00 recovery, possibly a better predictor one week out from the TT/race, and/or would that require to add 20-30secs if the workout is on the track, and the TT/race is going to be on the roads?

(4). If you still hold to the idea that the 8x800m at 1min recovery is a better predictor (in lieu) of the 6x800m, then how many days of ensuing recovery would you recommend before the TT/race?

Consider my questions to be more generic, in terms of workout volume and necessary recovery, rather than just focusing on a 10sec difference between the two TT's.

I think there has been some disagreement on this forum in past threads regarding requisite volume and recovery of 5k predictor workouts.

McMillan recommends performing a 5x1000 predictor (at goal pace) no closer than nine days out from the 5k race:

https://www.mcmillanrunning.com/best-5k-workout/

I suppose this is where the 'art-of-coaching' (individualistically) comes in to play.

The first TT was on a sunday, and i was pretty well rested.. maybe only 45k for the week. The week between the 2 TTs the only workout was 15x200@3:35 pace with 200m jogs recovery. Rest of days were 8 or 10km easy runs. It was on Saturday so 6 days between the TTs.

In 2 weeks i have a qualifying 10k track race, gotta get under 43:50 . If its not too hot, can probably get to 42:15.. then ill be invited to Championship meets. So exciting:D