Sub-20 5k or bust!

Runs were just the icing on the cake. Have been doing a bunch of swimming, and lots of cycling. Just too much volume overall. No I am not training for a tri. I think maybe the treadmill had something to do with it.

Thanks for the suggestion, I will hit this thread when I fire back up.

Sprintgeezer if you don't mid me asking I saw a post online in 2014 or 2015 where Justin Galtlin had a feud with some runner on instagram and your instagram profile picture showed a teenage boy in high school. My guess is that you are in the middle of your bachelors degree in university now? Anyways, I was wondering why you are planning to do distance running when your name has sprint in it and you are very young ?

Sounds like you’re hitting the bottle again. You should probably try to get some help.

Search up "Justin Gatlin abuses SCRAWNY runner on Instagram! " , page 2.

"""""

coach d wrote:

Am I the only person here who noticed the name "sprintgeezer" in that Instagram?Hahah, i noticed the same thing... i didn't know sprintgeezer was a nerdy 16 year-old instagrammer with thick glasses. It all makes sense now.

Yeah, I thought that was f---ing hillarious.

So, when the troll gets trolled on this site, he quits? Because he doesn't know how to respond???

Explains a lot. """"""""""

All I want to know is if this post is about you. When the Instagram link was working, I do in fact remember a linked Instagram account of a teenager who commented on the thread named "sprintgeezer". Just want to clarify if you are an old, wise geezer sprint coach or a 20 year old in college. I had my doubts because you once stated Rudisha couldn't break 12 seconds in the 100 despite having a 45.5 in the 4.

Discuss.

Have been rehabbing calf, feels much better but not perfect. I feel like kind of “jogging it out” for a really slow mile or two to see what happens.

I think it happened because of the treadmill, treadmills have always killed me. We will see.

Have been doing weights, cycling, and rehabbing. “Jogged it out” today for an hour at 6mph, HR 126. HR very much lower than when I do my intervals for the first 20 mins. Also, the time seemed to go faster, an hour was no problem ! WTF

Calf feels ok, will see what it feels like tomorrow.

I might fire up my program again, picking up where I left off. It would be great if I could hit a good one the day after tomorrow.

BDNF gonna make you a weak arse sissy endurance boy better reform or else;o

Seriously this article makes a lot of sense

https://medicalxpress.com/news/2019-07-strength-expense-muscles.html

Nooooo!!!!

I will stop at 20:00, and take tiny strides so that I stay fast twitch?

33 seconds today, HR 142 — then 20 mins at 5mph, HR 142

Used a bit different form to protect my calf, worked out ok, only mildly sore, which is why I stopped at 20 mins and went only 5mph, I figured better stay safe.

Going for 30 seconds next time

Calf feels ok today, by tomorrow it might actually BE ok.

A friend of mine who knows distance running offered the opinion during my last workout that sub-20 would be easy for me, so I am thinking of doing a time trial on the track.

Seeing as I’m around 30 seconds now, I think it would be interesting to see how long I can hold the required pace. It would be interesting to see where the treadmill stuff has landed me on the track.

Sprintgeezer wrote:

Calf feels ok today, by tomorrow it might actually BE ok.

A friend of mine who knows distance running offered the opinion during my last workout that sub-20 would be easy for me, so I am thinking of doing a time trial on the track.

Seeing as I’m around 30 seconds now, I think it would be interesting to see how long I can hold the required pace. It would be interesting to see where the treadmill stuff has landed me on the track.

Love the alias, SprintGeezer...

Unless you're pushing 70, a sub-twenty 5k should be easily achievable with average mileage.

You are making this way harder than it needs to be.

You want to find out your 5K fitness? Race one a certified course or go to the track when its not busy and do 12 .5 laps steady. Treadmills are not accurate.

Aside from a time trial, get off the track. Where you're at, any time spent running continuously (or as close to continuous as you can manage) yields more benefit than doing the same time doing intervals. Track is primarily for sharpening in periodised training - and you don't have enough aerobic base to sharpen.

Stop monitoring and obsessing about your HR. It's error-prone, variable, and often misinterpreted -- and as likely to lead you to lazy efforts as anything else.

Just log a bunch of miles. More the better.

Cross train, sure, but there is no better training for running than running.

If you're in double digit body fat, lose weight.

I learned a lot from your few sentences.

That's what I call wisdom.

Thanks.

Just caved and got a pair of Nike Zoom whatever-the-fucck shoes, with the ridiculous bat-dick heel.

In celebration, I think I will TT tomorrow in my old Adidas?

No TT, huge thunderstorms both days I had time.

30 seconds today, HR 146, felt pretty good, had to run on heels a bit with foot dorsiflexed to feel decent on the calf.

40 mins at 6 mph going up to 6.5 for 10 mins, HR 147.

Felt ok overall, long run felt easy again. Saved calf for another day.

I’m neither obsessing about my HR nor double-digit fat. I know the HR might be bogus, I read it off the treadmill and put no stock into it.

27 seconds coming up!

That is to say, I am not double-digit body fat.

Was very hot and humid again today, felt good.

New bat-dick-heel shoes were fine, no complaints. A bit wide for me, though, but no pressure points at all.

First run since a month of mtn climbing and swimming, got up to 2000m per workout.

Long slow run today, 10k in 59 mins, felt good, HR 150 at finish.

Had to ditch Nike’s, they were giving me fasciitis, too wide, mushy, and too much over-pronation control for me. Back to old Adidas!

Going to do one more long run, then try to pick up near where I left off and see how it goes.

Sprintgeezer wrote:

First run since a month of mtn climbing and swimming, got up to 2000m per workout.

Long slow run today, 10k in 59 mins, felt good, HR 150 at finish.

Had to ditch Nike’s, they were giving me fasciitis, too wide, mushy, and too much over-pronation control for me. Back to old Adidas!

Going to do one more long run, then try to pick up near where I left off and see how it goes.

No one cares about a poster who doesn't reply to good advice.

good luck OP... i got as close as 20:12 in my mid 40s ~2 yrs ago and then followed that season up with a dissapointing 20:50 effort [which wasnt really a race more like a solo TT/I was blocked by crowds the first 800m]

then I promptly got injured. I'm ~12 months into my injury and still not back. Just been biking/swimming/yoga/lifting

I hope you get it

when I was "close" I was able to do a few of the classic indicator workouts, YMMV, such as 3x1 mile on the track, with 60s rest, at/about 6:30/mile. I'd usually crank the final one [

rgtrg wrote:

Sprintgeezer wrote:

First run since a month of mtn climbing and swimming, got up to 2000m per workout.

Long slow run today, 10k in 59 mins, felt good, HR 150 at finish.

Had to ditch Nike’s, they were giving me fasciitis, too wide, mushy, and too much over-pronation control for me. Back to old Adidas!

Going to do one more long run, then try to pick up near where I left off and see how it goes.

No one cares about a poster who doesn't reply to good advice.

I have replied to all advice, and I have even taken some of it—hence my hour-long slow run today.

sit and kick wrote:

good luck OP... i got as close as 20:12 in my mid 40s ~2 yrs ago and then followed that season up with a dissapointing 20:50 effort [which wasnt really a race more like a solo TT/I was blocked by crowds the first 800m]

then I promptly got injured. I'm ~12 months into my injury and still not back. Just been biking/swimming/yoga/lifting

I hope you get it

when I was "close" I was able to do a few of the classic indicator workouts, YMMV, such as 3x1 mile on the track, with 60s rest, at/about 6:30/mile. I'd usually crank the final one [

Thanks! Nothing wrong with swimming and biking while injured. Swimming is strange for me, once I get warmed-up after maybe 500m, it feels like I could go all day long. That’s a long time injured, sucks. Great that you are active, though. Has your swimming improved?