My goal of Sub 15:00 5k

Another week has commenced! It was a nice down week and a little race action. Here it is:

2/10

AM: 7 miles

PM: 4 miles

2/11

1.5 mile WU, 3x1k w/90 sec rest & 4x400 w/60 sec rest. 1.5 WD

3:06, 3:02, 3:00

70, 69, 69, 66

2/12

10 miles easy

2/13

8 miles easy w/strides

2/14 RACE DAY

3k in 9:07. First 1500 was in 4:29 so I certainly slowed down over the latter half of the race. I am still somewhat disappointed because I know I should be in better fitness right now, but I am happy to see my body regaining the fitness I lost.

2/15

OFF

2/16

10 miles @ 6:02 pace. Hammered this one.

I have not written this season off, despite the injury! My body feels great and the plan is to bump mileage up for the next 3 weeks. This past week was a great down week, and the last week of indoor track. My goal is to enter the 65-70mpw range for the next three weeks.

Nice work! Just be smart about your training and don’t overdo it and I’m sure in a month or two, you’ll be back and better than ever!

Training has been good for me, averaged 85 mpw the past 10 weeks with a few in the 70s, so I’m hoping to race well as I come to the end of indoors and looking forward to outdoors! So far the only good race I’ve run has been a 3k in 9:01, which is big for me not breaking 10 last year in the 3200, but I think I’m in a lot better shape than even that, so we’ll see.

Keep up the work!

NWARunner wrote:

Nice work! Just be smart about your training and don’t overdo it and I’m sure in a month or two, you’ll be back and better than ever!

Training has been good for me, averaged 85 mpw the past 10 weeks with a few in the 70s, so I’m hoping to race well as I come to the end of indoors and looking forward to outdoors! So far the only good race I’ve run has been a 3k in 9:01, which is big for me not breaking 10 last year in the 3200, but I think I’m in a lot better shape than even that, so we’ll see.

Keep up the work!

Great job on the 9:01. I hope you get under 9 this season! How much longer is your indoor season? Way to go on the training

Here is this week's training: Felt very relaxed and comfortable this week. I still have 3 weeks until my first outdoor meet. Was not a super big fan of the speed workout on the 18th. It was a shock to the system. Not sure how beneficial it was, but I think the 6 mile tempo was great. Felt very relaxed on that one. Next week should be similar.

2/17

AM: 7 miles

PM: 4 miles

2/18 (2x(600, 30 sec rest, 200)

600-1:38

200-29

600-1:35

200:29

PM: 5 miles

2/19

-5 miles. Easy day

2/20

AM: 8 miles easy

PM: 4 miles easy

2/21 (tempo)

2 mi WU

6 mile tempo @ 5:50 pace

2 mile WD

2/22

-3 miles easy

2/23

-75 minute trail run. Watch said 9 miles, but it was probably closer to 10.5 due to poor GPS signal.

Total: 59 miles

2/24-3/1

Total Mileage: 69 miles

2/24

AM- 8 miles @ 7:20 pace

PM- 4 @ 8:00 pace

2/25

7 mile tempo @ 5:45 avg. Great run.

2/26

AM- 5 miles easy, 4 miles @ 6:15 pace

PM- 4 miles @ 8 min pace

2/27

5 mile tempo @ 5:28 avg. Pretty tough run.

2/28

8 miles @ 7:20 pace

2/29

4 miles @ 7:30 pace

3/1

12 miles @ 6:22 avg.

First 6 miles @ 6:45. Last 6 miles @ 6:00 avg.

I love the tempo work we did this week. In the past, I have responded very well to this type of work. The next couple of weeks will look similar, but with a little more interval work. Solid week, and the most mileage I have ever done in a week.

Looking solid! Indoors ended with me going right around 4:30 in the mile, so about 5 seconds faster than high school. Did a nice tempo recently of 30 min @ 5:30 and an 18 miler in 2 hours starting easy and progressing. Starting to get to the point where I can’t count on one hand my 100 mile weeks, so I’m hoping this huge base pays off even more for outdoors.

Really like the tempos you’re doing, I feel like they translate really well to the 5k, especially adding in the interval work! It looks like you didn’t lose much, if anything, from your time off, so make sure you come into the season confident!

Congrats on that 4:30! Such an great improvement to where you were a year ago. You have a bright future for sure!

SEASON UPDATE:

Haven’t responded in a while. I have taken a pretty large hiatus from media for lent. Anyway, I figured I’d take a quick liberty to update everyone (or the few who follow this thread) on my season.

The last few weeks I’ve been averaging 60-70 mpw and have been hitting all the key workouts. I believe my training is indicating that I am close to sub-15 shape.

This week, we were supposed to race at Point Loma in San Diego. I was going to go for my first sub-15 attempt there. However, the race has been canceled due to COVID-19. We will find out tonight if all of our races are going to be canceled this season. I am very sad.

make any time trials over the past few months? in the cancellation of everything, i think this could be a nice way to stay motivated and encourage one another. read a couple pages of this thread, and everyone is putting in some solid work.

sORRY TO TELL YOU! yOU ARE TOTALLY out in the blue to reach sub 15 at 5 k!

Just read through the whole thread, pretty interesting read. What are you doing now? Any plans for TT or what?

Liking this thread!

Whatever happened thedub. I thought this was a great thread. Sorry your season was derailed due to the virus. Wondering if you kept training and hit it anyhow.

Bump

Bump

Bump

Canefis wrote:

Bump

You are an annoying turd.

Wow. It has been nearly a year since I last thought of this thread.

Some nostalgia came over me today and I began thinking of the “good old days” when I was actually fit. There appears to be more interest in this thread than I originally thought, so I figured I’d pop in and give an update on how events transpired over this past year.

Our season obviously got canceled. I moved back to my hometown for a few months and seriously trained

During this time, I attempted one 5k time trial. Unfortunately, my hometown does not have any other serious runners so this run was solo. I remember the weather being a steady 15-20 mph so the conditions were not great. Still, I managed to run a 15:31.

I did one more fun “time trial” in April, on my birthday. I found the biggest downhill mile in my hometown and ran a 4:11 (there was a 184 ft drop. Hit the 800m in 1:50, ha!)

After that, I got married, moved cities and started a new job. Training has been minimal and easy since last summer. I’ve probably averaged a measly 20mpw.

Of course, like many, I still hold on to the dream. I guess we are all holding on to the dream. I believe there will be a day when I start seriously training again and break 15:00. To be truthful, reading the comments on this thread inspired me. Anyhow, when I do start seriously training, I will certainly post about it here. Keep it up, team.

"Married"? Ha-ha, lost as a runner ? forget about 15:00...?