Why do 17min 5k people do shakeout runs at 7:00 pace?

Lets shake out with our rakes out

Da hell is a shakeout run wrote:

Lets shake out with our rakes out

What does that mean?

Yeah, that's insane. A shakeout run should be run at easy pace, period. I usually do a 2 mile shakeout run and some strides a day before every race. It does not matter what distance it is.

The objective is to shake the nervousness out of the muscles, but the legs must stay fresh. I would never do anything faster than 7:30, and I would try to keep between 7:30 - 8:00.

Who are these guys? Is this really happening?

Because they think they're in better shape than they actually are

Do you really think that a 17 minute 5Ker is going to negatively affect his race by running 2-3 miles at 7:00 pace the day before?

derper wrote:

Do you really think that a 17 minute 5Ker is going to negatively affect his race by running 2-3 miles at 7:00 pace the day before?

Yes because it would be better to run slightly more miles at a less intense pace. 7:00 pace is a little fast for an "easy" run and I'm a 16:40 5K runner. Usually I do 5 the day before at 7:40-8:00 pace and the morning of the race I do a 2 mile shakeout. The pace of the shakeout is from 8:00-8:20 pace, very slow and relaxed.

mrtalent wrote:

derper wrote:

Do you really think that a 17 minute 5Ker is going to negatively affect his race by running 2-3 miles at 7:00 pace the day before?

Yes because it would be better to run slightly more miles at a less intense pace. 7:00 pace is a little fast for an "easy" run and I'm a 16:40 5K runner. Usually I do 5 the day before at 7:40-8:00 pace and the morning of the race I do a 2 mile shakeout. The pace of the shakeout is from 8:00-8:20 pace, very slow and relaxed.

What do you do if it is an early morning race?

The earlier it is, the less far I go. Before a 7 AM half marathon I did .5 miles. Before a noon XC race I did 1.5 miles. I do two miles if the race is later in the afternoon.

derper wrote:

Do you really think that a 17 minute 5Ker is going to negatively affect his race by running 2-3 miles at 7:00 pace the day before?

Word. 2-3 miles at 7, 5 miles at 8 - whatevs. Unless you do something really stupid, no run the day before a race will make a measurable difference in the outcome.

And who gives a rats what anyone "labels" a run? Shakeout, warmup, pissy 2 mile run...

I'm a 16:30 guy, so pretty close to your target demographic. My shakeout runs are at about 7:30 pace, give or take 10 seconds. I'm building base right now, and most of my miles are 6:45 - 8:30 pace.

Also a 16:30 guy but have endurance with a 1:15 half & sub-2:40 full. Daily running usually averages 7:00 pace. Shake outs before races (3-4 miles) usually start in the 7:20-35 range and stay there or naturally get a bit quicker.

A 17:00 5ker can have good endurance.

A 17 minute 5k runner should have a 6:10 marathon pace. 7 minute pace is very easy for most 17 minute guys. There are only two exceptions I can think of: young, undertrained speedsters, or runners who are still fatigued or beat-up from prior training (which shouldn't be the case right before a race when you would do a shakeout).

I'm in this category but I don't run my shakeout (day before) runs that fast. Even day of warm up is slow, prob 7:45+

800 dude wrote:

A 17 minute 5k runner should have a 6:10 marathon pace. 7 minute pace is very easy for most 17 minute guys. There are only two exceptions I can think of: young, undertrained speedsters, or runners who are still fatigued or beat-up from prior training (which shouldn't be the case right before a race when you would do a shakeout).

This was my thought as well. Any 17 minute guy who is only able to hold 7:00 pace for a marathon is doing things very wrong. How they run a 2 mile shakeout run is seriously the least of their problems.

Shakeout ma a$$ wrote:

Isn't the purpose of a shakeout run just to get the blood flowing? These guys are in some cases running their shakeout runs pretty close to their MP pace (ie marathon race pace). Just seems retarded to run that fast and label it a shakeout run

7 flat pace is nowhere near MP for a 17 minute 5k runner.

mrtalent wrote:

derper wrote:

Do you really think that a 17 minute 5Ker is going to negatively affect his race by running 2-3 miles at 7:00 pace the day before?

Yes because it would be better to run slightly more miles at a less intense pace. 7:00 pace is a little fast for an "easy" run and I'm a 16:40 5K runner. Usually I do 5 the day before at 7:40-8:00 pace and the morning of the race I do a 2 mile shakeout. The pace of the shakeout is from 8:00-8:20 pace, very slow and relaxed.

You would have to actually try the faster pace shakeout and run slower than you already are to "prove" that.

It's also pretty funny that your form and forefoot running obsession has yielded such a mediocre 5k.

mrtalent wrote:

The earlier it is, the less far I go. Before a 7 AM half marathon I did .5 miles. Before a noon XC race I did 1.5 miles. I do two miles if the race is later in the afternoon.

dude. Wake up a little earlier and do a proper warmup. .5 miles is useless, you are warming up the first miles of your race.

warmup wrote:

mrtalent wrote:

The earlier it is, the less far I go. Before a 7 AM half marathon I did .5 miles. Before a noon XC race I did 1.5 miles. I do two miles if the race is later in the afternoon.

dude. Wake up a little earlier and do a proper warmup. .5 miles is useless, you are warming up the first miles of your race.

I read this as he's doing his shakeout, then going to the race and running a proper warmup. They're 2 different things.