elviejo wrote:
PRDreamer wrote:
Here's an idea: RUN A 5K
Or two or three. For someone like you they will take zero out of you.
Well I finally raced! Not a 5k but a 4 mile on rolling hills with some nasty wind.
Managed 5:46 pace over 4 mile which is ~ 17:54 5k pace, but a bit uneven (mile 3 was 5:59 due to hills, mile 4 was 5:28 due to downhill). My watch says I split a 17:49 5k on way, so this is about right!
I may run a bit faster on a flat, non-windy, actual 5k course instead of 4 mi but it's safe to say that I'm sub 18 now. Next goal is sub 36 in the 10k, which would appear quite a bit easier than a sub 17 5k.
For anyone interested here are some of my workouts over the past month or so:
4 x 200 R + 2 x 2M @ 6:08 w/ 2' jog + 4 x 200 R
10 x 1000 @ 3:36 avg (5:47 pace) w/ 1' jog
4M Tempo @ 6:14 + 4 x 200 R
17M Progressive Long Run (avg 7:04, from high 7:40+ down to 6:40)
4 x 1M @ 5:45 w/ 1' jog + 4 x 200 R
4M Tempo @ 6:10 + 6 x 200 R
18M Progressive Long Run (avg 7:04, last 8-9 in the 6:40s)
4 x 200 R + 2 x 2M @ 6:03 w/ 2' jog + 4 x 200 R
Overall 50-65 mpw. Other days easy (7.5M @ 8:40, 8.5M @ 8:15 that kind of thing).
Looking forward to any suggestions to improve training! Feedback from the race is I need:
1) Hill training
2) More "I" intervals in the 5:20-5:40 pace range. I almost had side stitch today. Not used to breathing hard!
Longer-term goal and current building is for 2018 Boston (hence need for long runs).