My Journey to Sub 16 5K, Including My Training Logs. Need all the help I can get

So far 40 km. Tomorrow is L-day (110 min ~ 20km+)

Key workout this week was 6x200+3x1000m w/1/3 min rest.

I took it easy on the 200's (34 sec). The 1000's were progressive

3:19

3:16

3:13

Looks like this might be my first 60 km week.

Hey sub16_5k, I hope your training week was fine.

This week you are basically repeating the last week.

I hope it wasn't boring. After this week, the speed round should wake you up :)

Light workout this week to try to recover from my illness and then decided to still try my half marathon. It was a nice rebound from last weekend but not what I had wanted. 1:18:11 on a course with a few tough hills.

Looks like the OP and Sweden are putting in some good workouts. Glad to see it.

Thanks!

Yesterday, I did my 20 km a bit faster(5:00 min/km) than usual. That resulted in pain, see the marked area

http://www.jogg.se/files/itemimages/512/e6a885bf-a152-4edb-a640-822f7c266c58.jpg

It's better today and today is rest day. Key workout this week will be 9x600m w/1 min rest.

- Times too: Solid time on a tough cours and not fully recovered from your illness. I might race a HM in April.

No worries! :) Unfortunately, I couldn't do the stairs, I couldn't find 50 meter stairs, but the runs went very well, Saturday afternoon's 75 Min max turned into a 10 mile run around 1:09 minutes, I averaged a 6:59 Pace for the run, felt extremely good and finished with a 6:04 at the end! (weather was very nice as well that night!) I did the 20 second sprints every 10 minutes too on all runs.

Let me know the plan for this week, for now, I'll go do a 45 Min (or 6 Mile) run today in the meantime tonight, with 20 second sprints every 10 minutes.

This week you should repeat previous week.

If you don't find stairs, then replace with Bill sprints.

George Ilie wrote:

This week you should repeat previous week.

If you don't find stairs, then replace with Bill sprints.

Does the speed next week include the Turkey Trot 5k? Should I race it or should I hold out and do that other 5K two-three weeks later instead?

sub16_5k wrote:

George Ilie wrote:

This week you should repeat previous week.

If you don't find stairs, then replace with hill sprints.

Does the speed next week include the Turkey Trot 5k? Should I race it or should I hold out and do that other 5K two-three weeks later instead?

The Turkey Trot 5k would be part of the training. Consider it a longer interval :)

I'll be anxious to see how your Turkey Trot goes. Right now I'm leaning towards not running one.

Worked in a fartlek of 5 x 4 minutes hard/2 easy into my run last night. Averaged 5:53ish pace for 5 miles of the fartlek. Starting to get excited about cooler temps.

George Ilie wrote:

sub16_5k wrote:

Does the speed next week include the Turkey Trot 5k? Should I race it or should I hold out and do that other 5K two-three weeks later instead?

The Turkey Trot 5k would be part of the training. Consider it a longer interval :)

Another week down! Weather was amazing today, it's a shame it won't be this cold for the race Thursday (then again, too cold isn't fun either) I cut yesterday's run to 8.5 miles instead of 10 because of stupid runners trots though. I couldn't go any further or else...lets just say I like my shorts clean.

So what's next week's plan? I'm signed for the race on Thursday morning, do you think I could PR and beat my 16:50 from 2 years ago? What time should I aim for, or should I just gut it out, go hard and hang on? I do know a 14:xx guy who's running it again, he won 2 years ago with sub 15. It's a fast race, and a nice flat, fast certified course.

Also, my big burning question, how should I properly warm up for the race? Especially the minutes leading to the start? That's always confused me a lot, people say so many different things.

My legs have felt really nice the last several weeks although they have felt a bit tired the last couple days. Going to go to bed extra early these next few days and hope for the best!

Mo: 6 miles Fartlek

Tu: easy, 50 minutes, max 7 miles

We: recovery, 55 minutes, max 7.5 miles

Th: race

Fr: recovery -> 45 minutes, max 6 miles

Sa: easy, 65 minutes, max 8.5 miles

Su: recovery -> 35 minutes, max 4.5 miles

Pay attention at the Fartlek; don't make it a race, just variate the pace randomly. Is no need to do those 20 seconds sprints in every 10 minutes.

For recovery, just jog.

As mentioned, the race will be part of the training.

The race is in the middle of the training cycle, so I wouldn't expect miracles. However, I try not to be very optimistic when making estimations, but I've been surprised by the guy from Japan who had a PR in the 4th week of the cycle.

In the middle of the training cycle, I would be satisfied with year's best time.

In this race don't aim for a time goal. During the race try to estimate your energy resources and optimize the pace, while checking your competition.

The most important thing is to give everything.

A constant pace from start to finish is more efficient. If you can, at the end you can push it to give 101% of capacity.

You could begin with 40 minutes before the race.

15 minutes jogging, but throw 4 accelerations after first 5 minutes of running.

The accelerations could be like this: from jogging accelerate to 100% speed, in 50 meters. Then decelerate to jogging.

Walk around for a couple of minutes until your breath comes to normal.

Then throw 5-10 minutes of mobility exercises: easy arms rotation/swinging, neck rotation, bend to the ground. Perhaps you already have other exercises like these.

If you don't hurry all these, the start time should be close. Jog a bit if there is time left.

_______________

To-do during the race:

- relax. Once in a while check if you are tense.

- focus. If there's a pressure or anxiety which comes to your mind, look at the ground, at 50 meters ahead of you, as long as you can.

- keep your eyes wide open (even before you warm up) all the time.

- breathe.

You can add anything to this list, but make sure is not too long.

_______________

There is always doubt or anxiety before and during the race.

If all these thoughts won't come to our mind, we wouldn't be able to push ourselves enough.

Every race is an opportunity to learn more about you and the competitors.

This adds value to your future training.

You'll be fine anyway. Just try to stay healthy and sleep well.

Keep us updated.

So jog on the recovery runs and easy runs or just the recovery runs? Do I still do the sprints on the two easy runs? (Tuesday and Saturday). Also with the fartlek, do I do something like say...5:40 pace for 2 minutes, then 7:00 pace for 3-5 min, then 6:10 pace or something random like that?

Ran yestersay 12x400m w/65-70 sec rest.

67

70

72

73

74

74

75

74

74

74

73

73

Thats 3:02 min/km pace (4:53 min/mile)

I think I'm in 16:35 shape right now. In 5 weeks I improved my 12x400m session time by 36 sec.

I kept an eye on the forum, but it got lost among other posts, so my answer is a bit late.

I hope that the Fartlek went fine. 5:40 pace for 2 minutes, followed by 5-8 minutes at 7:00-7:40.

Is no need to sprint in the recovery days, except if you feel so.

These being said, I wish you good luck and happy holidays!

George Ilie wrote:

I kept an eye on the forum, but it got lost among other posts, so my answer is a bit late.

I hope that the Fartlek went fine. 5:40 pace for 2 minutes, followed by 5-8 minutes at 7:00-7:40.

Is no need to sprint in the recovery days, except if you feel so.

These being said, I wish you good luck and happy holidays!

Thanks! And yeah, I did variations, but I did go down to race pace several times. Here is the run in exact details:

6.00 mi. Time: 41:00.12

Avg pace: 6:43/mi

I went by time, here's the time splits:

5 min - 7:17 pace, 0.69 mi

2 min - 6:02 pace, 0.33 mi

2 min - 7:23 pace, 0.27 mi

1 min - 5:17 pace, 0.19 mi

3 min - 7:08 pace, 0.42 mi

2 min - 5:18 pace, 0.38 mi

3 min - 7:27 pace, 0.40 mi

2 min - 6:03 pace, 0.33 mi

3 min - 5:11 pace, 0.58 mi

4 min - 7:16 pace, 0.55 mi

1 min 15 sec - 6:35 pace, 0.19 mi

5 min 15 sec - 8:00 pace, 0.66 mi

2 min - 5:21 pace, 0.37 mi

1 min 15 sec - 8:53 pace, 0:14 mi

Final bit was 4:30 pace for 30 sec, followed by deceleration for 1 minute.

Note: I ran by how I felt and didn't look much at my Garmin's live pace thing. I hope I didn't overdo it.

The first time I went under 5:20 pace for a minute, I felt burning in my lower calves and rear hamstrings, but when I went 5:11 pace for 3 minutes, I felt almost nothing, actually felt comfortable and relaxed, like I could've gone at that pace forever (well not forever but maybe 5-10 more minutes). This made me pretty confident about the race and what pace to run. I think now I realized how important a proper warm up really is, especially in cool weather, and although I don't know if I'll truly be able to hold that pace for a full 5k, I'll do my best!

Yesterday I did the 20 sec sprints every 10 min. It was the kind of run that just got better and better the longer I went. (Felt "meh" for first mile but after felt amazing). I'm heading out in about an hour to do the 55 min/7.5 mile run. Not doing sprints on this one to save my legs.

Also, regarding the warm up, during the 15 min jog, do I do the 4 accelerations throughout the 15 min, or do I do them all right after another at 5 min and then jog the rest? I'm a bit confused about this.

Anyways, happy holidays to you and everyone here, and I will update you on my race tomorrow morning! I am feeling pretty nervous and anxious right now, I haven't raced in a while.

sub16_5k wrote:

Also, regarding the warm up, during the 15 min jog, do I do the 4 accelerations throughout the 15 min, or do I do them all right after another at 5 min and then jog the rest? I'm a bit confused about this.

The 4 accelerations should be done during the 15 minutes jog.

Try to stay calm when the race starts.

All lunatics will PR their 400 meters :)

UPDATE: 5K Turkey Trot Race Report

I ran 17:15. (Pace: 5:32/mi) Came in 5th overall (1st in 20-24 age group). It was a huge race, there were over 3k people.

Unfortunately, I didn't beat my PR of 16:43 from 2 years ago, which would demotivate me, but the fact that I wasn't too far off gives me some hope. The Weather was more humid than usual this week. Yes, the race HAD to be just after we had a our first good cold front, but hey, you can't control the weather, so I guess no point in complaining. The actual race: I did the warm ups, but the director delayed the start of the race by about 10 minutes.

After the race started, I headed off at what felt like 4:55-5:05 pace. Already about 15-30 seconds in, I'm already in 3rd. I hang back, the leader was far ahead already. I continued but already around 3-5 minutes I was getting quite winded, wasn't at all the feeling when I ran the pace during my fartlek. Finally, I came into the first mile marker, half expecting something around 5:00-5:05. I look at my watch, and it beeps with 5:15. It was going to be THAT kind of race...damn.

Already I was feeling a deep burn in the back of my calves and my quads as well as my hamstrings. It was becoming difficult to hold the pace, and I knew I was slowing down. Sure enough, I pass the 2nd mile in 5:37. Just around then, 2 guys pass me. I try to power through and stay with them but it felt like they were speeding up. I let them go. My legs just wouldn't go. The 4th guy was literally right freaking in FRONT of me and I couldn't muster the courage or strength to pass him. (I'm a big wuss, I'll admit). I crossed mile 3 at 5:43 and finished with no kick at all, but I was glad it's over.

Splits: 5:15, 5:37, 5:43, and 0:39

I honestly felt like I could've ran much harder, and not even a minute after the race was over, I wanted to run it again, so I could beat those two people. I really feel like I didn't truly give it my all in this race, and despite the guy right ahead of me, I just cruised the last 2 miles. I don't know why, I just couldn't "dig." Also, the deep burning, EVERY freaking time. In every race, even on my workouts. I don't know why this happens. For example, when I did heart rate training, I could go at say...6:15-6:20 pace practically forever at 170 bpm. A month later, I could run 5:50 pace at that SAME HR, but it felt much harder, and running under 5:50 would be miserable even though it's at the SAME HR as the last month.

In a 5K, it's the same problem. despite being fit, I cannot hold Sub 5:20 pace for more than 1 mile. Now that I think of it, I have never ran 2 sub 5:20s in a row. Ever. The closest was my 16:43 race, the first two miles was 5:17, and 5:22 but that was it. Usually my 5Ks are first mile in 5:10-5:15, then 2nd/3rd mile around 5:30-5:40. Every time. interestingly, my last 2 miles are typically within 5 seconds of each other. This is my main issue and it's plagued me since high school. Also, am I running my easy runs too fast? I feel really comfortable at 7:00-7:15 pace, and I'm wondering if that's still too fast? When I run my body usually "gravitates" towards that pace on easy days.

Anyhow, given I trained through this race, and my inconsistent training in general this year (as well as bedtimes), I'm pretty happy with my time and place, I think I just really need to race more often, since this is the first decent race in a long time. God I miss HS XC so much. I'm sick of the 17's. I need to toughen up, man up and race harder next time.

Thank you for taking the time to read all this, Happy Late Thanksgiving! (Sorry, I'm a very detailed person and I tend to overthink crap a lot)

I think you just over thought your race, put too much pressure on yourself.

Also, trying to go out at 15:30 pace when you've can't break 17 is just a bit silly. Set a target of 16:30 first and run as evenly as possible.

Also strengthen your hammys to help that burning.