Official sub-17 5k training and racing thread 2014

Future sub 17 wrote:

Thursday: 7 miles easy

Friday: AM- 3 miles PM- 6 miles

Today: 3 mile Anaerobic Threshold (mile speed + 35-40 seconds as per Vigil). Ran 16:49 w/ splits of 5:33, 5:36, 5:39. First mile was on the track, then the next two were on the road with rolling hills. The first two miles were pretty controlled, and the only time I really got uncomfortable was the last half mile going uphill to finish. Pretty happy with this, as I was by no means dead after this one. About 5 minutes after finishing I felt pretty recovered, which is encouraging.

nice.

I did a 3 mile tempo this week and had to fight to keep it from getting too fast - I'm really feeling good.

I'm doing another slow, hilly xc race this weekend still 3 weeks til my goal race - flat fast 5k.

Boring week

Sunday: Paced the 1:45 group in a women's half marathon. 15 easy total.

Monday: 9 miles moderate

Tuesday: 9 miles easy

Wednesday: 6 miles easy, hour bike ride at night

Thursday: 11 miler with last 10 in 6:45 pace

Friday: Travel, drinking

Saturday: Reunion, drinking

Sunday: 5 in 32 mid

Haven't been very consistent with my training lately...but when I do run I try to run fast haha.

Sat: 5 with 3 @ 6:30...very hilly

Tues: 3 with 2.5 @ 5:58

Surprised how easy the short tempo felt last night. May have to jump in a 5k to test where I'm at. I would like to build up to 50 mpw, but my work schedule at the moment is a bit hectic.

How is everyone else doing? Any 5ks coming up?

I raced my HM this past Sunday and the wheels fell off at around the 10k mark. My goal was sub 1:18 and I hit the 10k split @ 36:59 right on pace. After that I started slowing down as there were a few hills with about 150 foot gain for each. Ended up running 1:20 low. Considering I only put about 6 weeks of training for the race it wasn't too bad. Before the buildup I had bronchitis and was out for 3 weeks.

I may race a 5k this Friday and shoot for sub 17:20 if I end up racing. Then I will do a couple more 5ks this year to hopefully run sub 17.

17 days til my first attempt, although realistically indoor track in January is probably a better bet.

did a 3 mile tempo at 6:01 pace over rolling hills - that was good for me.

I need to get in more miles - I think I'll have to start doubling 2-3 times a week. I'm averaging only 39 miles per week.

I really need to get that up to 50 for a couple months

Training since last post:

Sunday: 9 miles easy

Monday: Scheduled Off Day

Tuesday: 7 miles normal

Today: 6 x 1000 with 3 min rest: 3:21, 3:20, 3:17, 3:17, 3:17, 3:10

The workout today felt just as good, if not better, than the 6 x 1000 workout 2 weeks ago. Was feeling pretty good after the 5th one, so I decided to loosen the leash a bit on the last one. Next 5K is in 11 days.

Thursday: 7 miles easy

Friday: AM- 3 miles easy PM- 6 miles easy

Today: 5 mile Aerobic Threshold in 30:13 (6:03/m). Very hilly route with splits of 6:16, 5:57, 6:09, 5:57, 5:52. The entire run was cold, windy, and rainy, which was far from ideal weather. The first mile was all uphill and into the wind, which explains the slow split. Overall though, the workout felt pretty controlled and my breathing was comfortable.

Future sub 17 wrote:

Training since last post:

Sunday: 9 miles easy

Monday: Scheduled Off Day

Tuesday: 7 miles normal

Today: 6 x 1000 with 3 min rest: 3:21, 3:20, 3:17, 3:17, 3:17, 3:10

The workout today felt just as good, if not better, than the 6 x 1000 workout 2 weeks ago. Was feeling pretty good after the 5th one, so I decided to loosen the leash a bit on the last one. Next 5K is in 11 days.

Nice workout - it's only a matter of time (pun unintended).

Monday - 9 easy

Tuesday - 4 x mile (was supposed to be 5) on the roads with a couple hills; averaged 5:54; 10 miles total

Wednesday - 5 at lunch, 4 at night (both easy)

Thursday - 9 moderate

Friday - easy 3-4

Saturday - Hard long tempo: 13.1 in 1:24; 15 total

Sunday - 7 easy

I have my first of two attempts on Saturday - flat fast course, weather should be 50 degrees and I hope there will be no wind.

I need a workout for tomorrow - I'm thinking 6 x 800 at 5k pace.

someone give me a workout - I need something fresh.

I'm racing a serious 5k on Saturday. I am in good shape.

Not sure if I should do a tempo or an interval type workout.

50 mpw, in 17:15 shape probably. feeling good. Have to do the workout on the roads.

Just do a cutdown

8 minutes

6 minutes

4 minutes

3 minutes

2 minutes

2 minutes light jog recovery between. Should have plenty of time to recover by this weekend if you don't go all out.

fast without the s wrote:

Just do a cutdown

8 minutes

6 minutes

4 minutes

3 minutes

2 minutes

2 minutes light jog recovery between. Should have plenty of time to recover by this weekend if you don't go all out.

hmmm I don't know that workout - what kind of effort/pace should I do the pieces in?

Ran 17:28 in my race on Saturday. Went out on pace then faded. Need to get more strength work in. Now focused on a 5k in the beginning of December.

New poster here. Training for the last 3 weeks has been:

M: 7 easy

T: AM- 3 easy PM- 8x4min w/45sec rest (about 1.1k each rep)

W:2000 1600 1200 800 400 w/1min rest + 5x200 w/200jog (6.45 5.26 4.04 2.35 76)

T: 7 easy w/strides in middle

F:

S: 4 tempo (6.05 pace)

S: 10 easy

(53mi)

M: 6.75 easy

T: 16x450 w/30sec rest

W: AM- 3 easy PM- 6x(800+400) w/45sec after 800 +1min after 400 (2.40-42 for 800s, 76 for 400s, last one at 69)

T: 7.25 easy

F:

S: 6 tempo (6.12 pace)

S: 11 easy

(53mi)

M: 6 easy

T: 9 steady (6.58 pace)

W: 2.8k tempo, 15x400 w/1min rest (10.25 for tempo, 76-77 for 400s)

T:

F: AM- 3 easy PM- 7 easy w/strides in middle

S: 4 easy

S: 13k race (49.32, very hilly, 2nd to commonwealth games triathlete)

(51mi)

5k race on Thursday, hoping to beat my best of 17.14

I had my first of two October 5ks...mixed results. 17:25 on a mostly flat but windy day. I would be disappointed, but the race wasn't under good conditions - I ran the whole thing by myself, it started 30 minutes late so I wasn't warmed up, and I just didn't feel great.

So maybe next week's race will be better - weather looks good right now.

I figure if I can get to 17:15-17:20 on the roads this fall, I'll have a shot at sub 17 in spikes on a fast indoor track with competition and 8 weeks more training.

Haven't been on the board for a while, stopped running for many months while going through a terrible breakup with my live-in gf. I should have run more, instead! I was even taking the odd drag of a cigarette during the worst moments of the resulting stress (I quit smoking 14 years ago, which was when I took up running in the first place). Ugh, what a mess. Resting heart rate is in the mid-60s, up from 41-43 a year ago.

So now I'm starting over again. Why am I in this thread? Because before all this happened, I was running 17:05 - 17:20 in almost every 5k I entered, so obviously sub-17 was my aim, and I suppose in my mind it still is... although I imagine if I went out and run a 5k right now, I would be looking at high 18s; somewhere around my HM pace, or what it used to be.

I've been jogging a little, about two weeks in. Easy pace is pathetic - I'm running a 10k loop in close to an hour, and it feels terrible. I hope things get better soon. It's not fun being passed by old ladies on the trail, haha.

Any ideas on how to speed up the process of returning to prior fitness? I was sort of planning on just running slow and long for a few months to regain endurance, but am not sure if some speed work/tempo work should be included, if only to sort of shock the system a little and remind myself of what it felt like.

Uhhh yeah you should be able to be very close.

I had a bit of a down week as I had a race-ish effort.

Monday: 9 moderate

Tuesday: Warmup, 8x 2 min hard/2 min easy fartlek, cooldown; averaged 6:40 overall and 5:40ish on hard parts

Wednesday: 6 easy

Thursday: off from bad calf cramp

Friday: 4 easy

Saturday: warmup, 4 miles race type effort in 6:05, 6:00, 5:52, 5:41. cooldown. not happy with it.

Sunday: 10 easy

I ran 26:45 8k last week. None of the timers tell the 3 mile and 4 mile split which upsets me. Im sure I ran a low 21 4 mile. Maybe high 15 low 16 3 mile. What can I do in the 5k? Im thinking of running turkey trot elite/pausatf 5k

Ran 6 x 800 in 2:45 last night on a track - It wasn't very hard and I could have done a few more.

I think I am close to sub 17 on a track, I really do.

Doing a flat fast 5k on the roads on Saturday - I think 17:15-17:20 is possible, which would be the fastest I've run in around 7 years. I'm 47. I ran 17:22 on a track around 8 months ago.

The fun part is that the pieces are all falling into place - I'm in the shape of my life, I'm 100% healthy, I have time to train, and I have appropriate races. So rare that everything is working.

Should be a good one for me.