Sub-20 5k or bust!

You don't need to convert from metric to imperial and then back again. 12.5 400m laps at 96s/lap is exactly a 20min 5K, not "about 19:52".

sp2 wrote:

Ernest wrote:

Splitting the first 200 in 32 shows surprisingly inaccurate/imprudent pace judgement.

45 second "laps" would be truly impressive on a 400m track, so that reference would seem to be for 200m splits.

If your aim was 45-second 200m splits, why set your watch for 48 seconds beeps?

96s laps puts you at a 20:48 5K, so you would have been pacing for failure. Given you ran significantly faster, 48s alerts would have almost immediately been useless for checking and adjusting pace.

Wow, on top of all the petty, gratuitous, obnoxiousness, you can't even do a little freaking arithmetic.

96-second laps would give about 19:52, so you're a full minute off.

Clearly, Geezer's a lot better at math than you are. (And also somewhat less of an a**hole.)

Thanks 5k. I won’t know what to think if my 5k is relatively better than my 100, all I could think would be that the tables are wonky. Or so I would hope?

I didn’t do the TT because I realized I was going down with injury, I did it more because it is starting to get cold here, and I did the right thing—it was a balmy 23 degrees this morning!! That’s too cold for me, for sure. 40’s I could manage.

I wish I could say I was so savvy as to go for it at the top of my training arc, but it was just a happy accident of timing.

Uhh, 48-second 200’s equates to a 20:00 5k. I wanted to know where I was relative to 20-minute pace.

BTW can anybody confirm that 9.8 on the mill is equivalent to 20-mins on the track?

Knee is still tweaked, so I did stationary bike this morning, and will do some more this evening. I think it is getting better, however

Coach bob nipplemustard wrote:

Short track, keep trying

Definitely not.

Charlie wrote:

Sprintgeezer wrote:

Yes but that was a scrawny 160-lb 17-yr old!

WTF I wrote this one tongue in cheek but you delivered!

BTW Started doing an SG inspired treadmill workout: 2 minutes total shorten rest x 10 good stuff!

I forgot that, awesome! Maybe I could have come closer to that with a sprint finish. I am surprised at the accuracy of those tables in my case

Sprintgeezer wrote:

Curious what people say now, who said that my attempt would never work.

What about those of us who said it was easy? Told you so. There you were all hung up on "oh no I'll lose my fast twitch," "what's my heart rate" etc etc. You thinking sub 20 was such a big deal was good entertainment, for a while.

Losing count of laps!!!! LMAO!!!!!

Impossible!!! I was absolutely fixated on it, it was the only thing in my mind, I just wanted to get it over with. I would repeat the number left to go pretty much every time my left foot hit the ground. It was burning in my mind. I don’t think you understand what it is like for a sprint guy to run 5k.

I think I actually said it aloud over the last two laps.

This is how sprinters “run” distance. All we think about is when we get to stop. I am not kidding. Yes I know it is “only” 5k

Yes Wigins, you earned the i told you so.

Easiest admission I have ever made!

But it was still “fast” for me, I felt like I was really moving. I think my stride was a bit shortened to keep my knee tweak at bay, so higher turnover created the impression of speed.

BTW Charlie, I think I advanced the mill too slowly, maybe I should have done 4-5 second advanced to start, instead of 2...and decreasing the advance rather than increasing it.

But you know what, I think the longer slow runs are what made me “feel better” aerobically. I imagine that I could feel something beneficial cumulating during the longer stuff, while the interval stuff was just optimizing running at 20-min speed.

Most training watches have a "split" button. If you pressed it every 200m, after, you can review time for each segment. Reviewing that would be useful for understanding pace variation and confirming lap count. I am sure you correctly counted laps, but believe me, many folks do lose count, in training and in racing. Treadmills are not consistent or accurate for distance/pace. Ignoring that, a treadmill speed of "9.8" means rate of travel of 9.8 miles in 60 minutes. That equates to ~6:07 minutes/mile. 20-min 5K pace is ~6:26 minute miles. So a treadmill setting of 9.3 more closely approximate that effort (~6:27 minutes/mile).

Sprintgeezer wrote:

Uhh, 48-second 200’s equates to a 20:00 5k. I wanted to know where I was relative to 20-minute pace.

BTW can anybody confirm that 9.8 on the mill is equivalent to 20-mins on the track?

Knee is still tweaked, so I did stationary bike this morning, and will do some more this evening. I think it is getting better, however

Were you wearing the cheater shoes? Be honest Sprintgeezer.

Nope. I was wearing my old Adidas with the cracked sole. Turns out the sole cracked all the way through during the run.

Sharp pain in medial aspect of knee is gone, cycling going well, weights going great, will not do any running for another 2 weeks to make sure it heals properly, whatever it was—I think minor cartilage damage.

I have retired the Adidas (again) in favor of a pair of Mizuno Wave, which are narrower than the Pegasus pair I got. Pretty sure I will have to cough up for Asics at some point.

Watched light people in the cheater shoes in NYC, and wondered how they would feel on me, now edging back up to around 180 lbs.

Lol, after just a bit of time off, I already feel that I would be hugely slower in the 5k. But the weights are going back up, which feels good.

Did you mean 30 years ago?

quote]Sprintgeezer wrote:

I am on the verge of setting another goal, that of breaking 12-seconds at 53 yrs old, FAT 100m...

lol the last time I felt this good, I had gotten silver in a 55m at a good college meet, as a young geezer. Wow that was 20 years ago. I guess I'm just a dumb jock at heart.[/quote]

Nope—20 years ago. USATF guy from my building was shocked, he was wondering wtf I was doing lining up in that race. Those were the days—no pressure.

Knee update: I kept feeling that sharp little tweak on the medial aspect of the k ee, especially on full extension, especially when externally rotated a bit. I was sure it was cartilage, because it kept hanging around, there was no visible swelling, no pain on palpation. Thinking about it, yesterday was the first time I felt nothing, and today’s workout was also pain-free.

I have always believed that minor cartilage tears heal themselves if you take care and keep exercising. It has worked for me twice in my life, assuming they were cartilage tears. I had no imaging or diagnosis. YMMV

I feel just about ready to start some easy accelerations. That was some costly 5k!?

Expecting 9 months of nonsense workouts and shenanigans so we can see another time trial.

Ps you could have achieved sub 20 with 6 week of real training instead of 1 year wasting everyones time

Ernest wrote:

You don't need to convert from metric to imperial and then back again.

12.5 400m laps at 96s/lap is exactly a 20min 5K, not "about 19:52".

sp2 wrote:

Wow, on top of all the petty, gratuitous, obnoxiousness, you can't even do a little freaking arithmetic.

96-second laps would give about 19:52, so you're a full minute off.

Clearly, Geezer's a lot better at math than you are. (And also somewhat less of an a**hole.)

ahh..i have the worst habit of constantly forgetting that 400 meters is NOT actually 1/4 of a mile!

This thread is a troll, stop feeding it

So where are you at now?

5k

100M

Hi Sac!

Just got back into some training again recently. Had a sprint workout today, drills and tempo.

Knee is still not 100%. I have been actively rehabbing for months, including tons of biking and stairs, even skiing and mtn climbing. Re-injured it pretty badly at xmas, trying to see if I could “stride it out” on a treadmill. Couldn’t walk for a while, huge swelling etc.

Right now I was doing 12.5-12.6 hand-time 100m tempos on grass, pretty fast. I could go maybe 12.2-12.3 FAT in a 100 if I tried, assuming I could start ok. I hope to get in sub-12 shape this summer, but there will be no meets so I am going to try to train 200’s and 400’s if I can.