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alright: post a GPS-sourced 5k or equivalent [WGAF] results so far[yes, actual april results] 1. 18:31 2. 20:02 3. 20:33 4. 21:03 5. 21:28 6. 22:08 design [7:07/mi] 7. 22:18 lividentity [7:10/mi] 8. 22:19 thanks napalm [7:11/mi] 9. 23:44 impulsive [7:38/mi] 10. 24:40 dirtay's daughter [7:56/mi] 11. 26:09 CrazedQ50 [8:25/mi] 12. 26:31 Gab [8:32/mi] 13. 27:02 Cheesegoggles [8:42/mi] 14. 29:46 rules: 1. no cheating, 2. Cheesegoggles must post a slower time than me 3. an official 5k race time is fine [but not required] 4. 3.0 miles is not a 5k 5. don't be a dick 6. Bonus pts if your run-tracker service shows a new 5k PR in the result(s) 7. ampsman can use that uphill both ways 5k that he runs in 20:00 and thats fine 8. canadians feel free to convert a 5k to whatever metric you feel appropriate I will be using this post as motivation to try and increase my speed and pacing at this distance and hope to set a new PR I'm slow as fuck I know |
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In. |
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I won't be running an official one (MS Society 5k) until May 3 (I think it's May 3) but I'll throw one up on GPS. CN: in |
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In* *except for Rule 2! And how is cheating defined? If I do 400 meter intervals and only turn on the GPS during the fast intervals until I hit 5k, is that cheating? I would never do that. Just curious. |
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Upload to strava and using "moving time" only? |
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Remember these ads? That's me. 5K? Yes. |
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Originally Posted By: Mrs. Ironmom Upload to strava and using "moving time" only? umm Originally Posted By: zakcits alright: post a GPS-sourced 5k or equivalent [WGAF] rules: 1. no cheating, if there's more than a 1 second delta between moving/total time I'll assume this rule has been violated eg, doing 16x400 speed-work on like 20 minutes rest |
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Make it easy and require everyone sign up for a timed 5k event. |
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I'm all for a timed event but free is better. I'll go knock one out this week or next. Don't expect anything earth-shattering from me. |
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Originally Posted By: Mrs. Ironmom Upload to strava and using "moving time" only? Mapmyride will auto-pause, but my "pausing" is walking. My time will be slow, so cheating it by sprinting then stopping isn't really worth the effort for me. My fast run is a slow run for most of the people here. |
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I'll run mine on an 8% grade to level the playing field. |
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I'll probably use an energy-returning HS track in the #3 lane so I can lay down some sweet 8 minute miles |
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Originally Posted By: ampsman I'll run mine on an 8% grade to level the playing field. And I get to lop off over 60 seconds for altitude adjustment |
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Originally Posted By: 2000SiRacer Originally Posted By: ampsman I'll run mine on an 8% grade to level the playing field. And I get to lop off over 60 seconds for altitude adjustment ...and I get to lop off 5 min for slow/heavy adjustment |
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Originally Posted By: gamby Originally Posted By: 2000SiRacer Originally Posted By: ampsman I'll run mine on an 8% grade to level the playing field. And I get to lop off over 60 seconds for altitude adjustment ...and I get to lop off 5 min for slow/heavy adjustment Oh I get that adjustment too. So in -6 minutes now |
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I'll be out unless for some fluke I feel different. I'm running 11-12k 3 times a week, but my groin/abs/hips are fucked so I can't push my pace at all. I thought my hernia was back, ultrasound was negative, so I'm trying some physio. It's like my legs turn to stone and my stomach hurts. |
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-30s for hernia adjustment and -15s for vagina presence |
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Originally Posted By: Impulsive I'll be out unless for some fluke I feel different. I'm running 11-12k 3 times a week, but my groin/abs/hips are fucked so I can't push my pace at all. I thought my hernia was back, ultrasound was negative, so I'm trying some physio. It's like my legs turn to stone and my stomach hurts. God damn. Get you a bicycle. |
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Biking starts soon (been doing stationary shit all winter). No issues on the bike. Originally Posted By: zakcits -30s for hernia adjustment and -15s for vagina presence If we're deducting vagina points, you're time will be warp speed. Engage. |
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https://www.strava.com/activities/274629661 my early very weak effort |
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I'll probably do one tomorrow. Maybe I can top that, but not likely at the moment. |
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Originally Posted By: zakcits https://www.strava.com/activities/274629661 my early very weak effort I'm in that realm on my last 12k. I'll take my 45 second subtraction too! This was km 5 of my last 12 (Wednesday): Never really checked my history, but my fastest 5k on the app was 22:23 in an 8k run, but looking at it, it's choppy so I think I must have had some GPS tower bouncing adding to my distance. Close enough. |
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I ran 10 miles in ~89 minutes with 1,200' of vert and 1,200' of descent yesterday and I felt fried afterwards I'm going to do my 5K on a 3.1 mile downhill |
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Screw it, I'm using my time from not quite 2 years ago. |
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I think we need some moderation in this thread already |
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#loopholes |
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No cheat, though I did have to run through some snow so I will subtract another 30 seconds. |
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Fuck stickaz and this thread. Figured Id hammer the first 3.1 of my trail run today just to see what I could do. Totally fucked the the 6.5 I had to do after. Managed a 21:48 on some pretty rocky fire road, with some good sized climbs and exposed 90 degree heat. Excuses excuses I know, but hardly ideal 5k Par material. I'll do it on the road next week. Strava file shortly. |
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^very nice dude I am currently "tapering" |
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https://www.strava.com/activities/274951586 |
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may the record show the net -500 elevation on that route 23:31 GAP @ Strava predicted 7:34/mi pace /entry modified, +240 seconds for a boston qualifier = 27:31 |
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Lol...Im heading to my brothers house in Carlsbad tonight to cheer him and my dad on at Oceanside 70.3, but I'm tempted by the Carlsbad 5k on Sunday morning. That's a fast course! |
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I'm not seeing many hashtags in your strava uploads bro. #worstambassadorever |
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Bleh. Everything mid-shin down hurt. Just plain sluggish today. |
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alright so we've probably established both ends of the results chart already |
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Run so slow they call me Paul Walker |
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More the tortoise than the hare but I'll take it. 4 miles @ 29:16 tonight. I'll grab Runkeeper screens when I get a chance. |
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Originally Posted By: gamby Bleh. Everything mid-shin down hurt. Just plain sluggish today. Originally Posted By: Mrs. Ironmom https://www.strava.com/activities/274951586 Originally Posted By: zakcits https://www.strava.com/activities/274629661 my early very weak effort Thought I was the first but noticed you guys posted already. Nice work!! |
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Can I count my last 3.1 miles from today's run: https://connect.garmin.com/modern/activity/731088792 Works out to (counting 10% from mile 13): 22:13 |
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Sometimes I forget how fast you can be. Jebus man, that's impressive work! You California kids don't mess about |
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Originally Posted By: SJP0tato Can I count my last 3.1 miles from today's run: https://connect.garmin.com/modern/activity/731088792 Works out to (counting 10% from mile 13): 22:13 He never said it couldn't be part of a longer run lol. Nice job! |
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Fuck this thread. First 5 of 12 today. Did not keep same pace. |
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^sick the best consecutive 5k in the half I just ran 26:12 [8:26/7] |
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Woot! Nice job guys. Here are Friday's stats. Guess all that marathon training paid off for something. |
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Woo, nice job Kent...with speed like that you're no longer "jogger" status. |
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can you pull the fastest 5k out of that for me? [see the original post, I just averaged your pace over the entire 4mi, too lazy too go back with your update and take an extrapolated avg over the best consecutive 3.0 miles..] thks also: what are the pace distinction between jogger/not-jogger btw [need these for my files] |
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Sure. Take whatever works for ya. Last 3.1 miles... Mile 4: 415 sec/mile Mile 3: 437 sec/mile Mile 2: 428 sec/mile Mile 1: 475/ sec/mile /10 = 48 sec per 10th mile 415+437+428+48 = 1328 sec = 1328/60 = 22:08 Average over 4 miles... 7:19 x 60 = 439 sec/mile 439 x 3.1 = 1360.9 1360.9/60 = 22:40. |
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Originally Posted By: Mrs. Ironmom Woo, nice job Kent...with speed like that you're no longer "jogger" status. Oh I'm still in jogger status. One day we'll have to do a local event just for fun. |
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In, but i'm only doing 5-10km a week, so I'll have to ramp up a bit before pushing. |
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Originally Posted By: zakcits can you pull the fastest 5k out of that for me? [see the original post, I just averaged your pace over the entire 4mi, too lazy too go back with your update and take an extrapolated avg over the best consecutive 3.0 miles..] thks also: what are the pace distinction between jogger/not-jogger btw [need these for my files] 25:43 ain't nothing to sneeze at dude |
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what kind of wizardry is that math? why you are doubling some 1k segments and not others lol I just highlighted the quickest continuous block of a 5k from that half yesterday [yea, most are downhill :D] |
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You'll have to ask Ironmom as he's the one who explained it to me. It's how he calculates PRs. Essentially you divide the distance by two and double count your fastest miles/kilometers. In the case of an odd distance like this you double your two fastest kilometers and then count your third fastest once. The kilometers don't have to be back to back. In fact Chris pulled from three different races to get his Boston qualifying time down! |
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huh, cray, I just use the well-known distance vs time formula |
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Originally Posted By: 2000SiRacer You'll have to ask Ironmom as he's the one who explained it to me. It's how he calculates PRs. Essentially you divide the distance by two and double count your fastest miles/kilometers. In the case of an odd distance like this you double your two fastest kilometers and then count your third fastest once. The kilometers don't have to be back to back. In fact Chris pulled from three different races to get his Boston qualifying time down! |
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Originally Posted By: 2000SiRacer You'll have to ask Ironmom as he's the one who explained it to me. It's how he calculates PRs. Essentially you divide the distance by two and double count your fastest miles/kilometers. In the case of an odd distance like this you double your two fastest kilometers and then count your third fastest once. The kilometers don't have to be back to back. In fact Chris pulled from three different races to get his Boston qualifying time down! You sir, win the Internet today. |
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Originally Posted By: zakcits also: what are the pace distinction between jogger/not-jogger btw [need these for my files] I'm a jogger. Put that in your files. |
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Originally Posted By: zakcits also: what are the pace distinction between jogger/not-jogger btw [need these for my files] Depends who you ask. Some say 8 min/mile. Others say 8:30-9. I'd leave it out for this challenge but that's just me. |
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we are now officially accepting entries! happy april fools everybody |
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A little better today: Sub-10 min/mi Felt a lot better this time. No pain. I'll hope to post something faster by the end of the month. I guess I can consider this month training for not embarrassing myself at the MS Society 5k in May. |
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sweet! we have a new #1 [for April] |
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Nice job Gamby. |
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Here is my entry for April 1. I set out to do a warmup 1k followed by a relatively hard (by my standards) 5k. But about 1.75k into the hard part of that I was hurting and took a walk break. Then just mailed it in except for a push at the end. I am full of excuses - primarily no training and a little sick after spending four days with my sick kid. Could do a bit better than this probably - 27:30 or so without a ton of training - but a long ways from where I would like to be. Edit: the Garmin app totally f'ed up my overall pace there. It is 9:06. Not sure where 8:43 comes from on there. |
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so stoked to see that haha j/k, you have another 30 days I guess whenever I try to PR a 5k it seems to go like this: mile 1--go out too fast mile 2--starting to slow down. 'fuck it' called mile 3--hey guys whats going on? /warmup pace again mile 3.1---doo-bee-doo-bee-dooo *tries again next week with the same results most likely learning how to pace it/yourself properly seems to be the main issue. Some people here are obviously very good at it already |
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Yeah I knew that trying to hold 8:30 or better with no real prep or training wasn't likely but thought what the hell I will try it anyway. But I can do better than I did it I even out my pace. We will see if I have a whole month to improve - I am you going to see a doctor tomorrow who is going to tell me I need hernia surgery. I don't think I have time in April for surgery anyway but who knows. |
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I had a good one going today, then I fucked up my Garmin. Wouldn't have counted as it was mostly downhill, but 6.5 miles in 44:31 and that includes the climb to the top of Signal Hill and the descent down the other side where I saw 5:20 on my watch briefly. |
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Originally Posted By: zakcits sweet! we have a new #1 [for April] |
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Originally Posted By: gamby Originally Posted By: zakcits sweet! we have a new #1 [for April] Originally Posted By: Design Nice job Gamby. |
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Originally Posted By: zakcits so stoked to see that haha j/k, you have another 30 days I guess whenever I try to PR a 5k it seems to go like this: mile 1--go out too fast mile 2--starting to slow down. 'fuck it' called mile 3--hey guys whats going on? /warmup pace again mile 3.1---doo-bee-doo-bee-dooo *tries again next week with the same results most likely learning how to pace it/yourself properly seems to be the main issue. Some people here are obviously very good at it already My mid-section issues aside, I set a goal for a sub-5 minute km pace as I know it's something I can do and something I've sustained before. I use Endomondo and it tells me my pace every KM. If I'm too close to the 5 on the nose, I'll pick it up a bit. I think if I could probably cut another minute off if I actually planned a real race (taper/rest etc). So yeah, does your app not tell you your pace? |
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of course, but the GPS has about a ~20s delay and some kind of a built in error, then there's the human-error aspect of responding/not responding properly to the current/avg pace result info perhaps one factor is I just leave my basic GPS watch at 'avg' pace with a 'lap' counter set per mile [because America], the alternative would be 'current' pace which seems to bounce around a bunch and is less useable [for me] so at the end of the day the onus seems to be on me to properly pace this distance with just a little real-time feedback such as per-mile data where I respond by making slight tweaks. how I normally blow it is by going out too fast in mile 1, also well before the GPS is producing any reasonable data *I think I can get around where you posted [American equivalent 7:40/mi ish in a 5k], but that would be a nice PR for me most likely I'll be a bit slower, however I'd like to get faster in a 5k and I want to do more 'speed' work moving forward. Mostly because I'm lazy and apparently there are a lot of gains to be had in speedwork |
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I'll throw out my 3.5 mile 1min on/1min off speed session from yesterday. |
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...and that was the sound of Ironmom being kicked out of #1. (for now) Nice work! |
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on a run/walk route with hills heh |
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Originally Posted By: Design ...and that was the sound of Ironmom being kicked out of #1. (for now) Nice work! Unless he posts his previous 5K again, right? He did 5:59 pace (18:38) - Donnie will have to run all 3.1 miles without walk breaks to beat that (I think) lol |
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Originally Posted By: zakcits on a run/walk route with hills heh Well I wasnt walking, just easy jog. |
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^hah, that easy jog looks like it represents my goal-pace |
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Lol, no...I won't challenge with an old time. I'll be looking to throw down a legit attempt next week probably. |
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I'll toss in 3.1 miles from today's tempo session: https://connect.garmin.com/modern/activity/735176891 works out to 21:12 I want to try putting down a solid 5k time (I've never actually 'raced' a 5k ever), but I'm reeling with the miles from the Pfitz training the past couple weeks. Seems like I'm barely recovered enough the morning of the next big mileage/speedwork day to descend back into the pit of DOMs for another 2-3 days. |
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Nice job SJ...with workouts like that in the high mileage weeks you're doing....you're gonna kill it in your race. When is it again? |
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my lame effort complete with violation(s) of rule #1 [unintentional, stoplights] https://www.strava.com/activities/278290731 25:41, 8:16/mi, with the warmup thrown into mile 1 |
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Nice dude! |
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Flirting with sub-8's. Nicely done. |
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Hey Donnie, suck on my balls!!! Went straight out the door and made this attempt before finishing it off with another 5 miles. Got lucky and didn't hit any lights. I still need to do some work though...I should have gone under 20:00. Can't seem to get my Garmin to upload this file. It synced the run immediately after it, but this one is being a PITA. Edit: finally. |
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Rule #4 violation (Nice run of course ) |
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Not sure why the Strava overview only shows 3, when the lap section clearly shows the .1 |
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Yea, don't worry about it , I extrapolated your 5k from the pace strava showed (same I try to do for everyone, should be close enough) |
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Shit's getting real here for sure. Some of y'all l33t niggaz Fuckin' A, stickaz! That's some serious headway!!! Rock and roll!!! Pretty sweet/fun that this little competition/demonstration can go down like this thanks to the ol' smartphone. It's now motivating me to try to go faster. |
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Solid work zakcits and Ironmom! 5k distance is deceptively tough for some reason. Originally Posted By: Mrs. Ironmom Nice job SJ...with workouts like that in the high mileage weeks you're doing....you're gonna kill it in your race. When is it again? I hope so! Got a looooong time, not until Jan of next year. I'm gonna do this 18-week training program (finished up week 3 today), layover of ~4-5 weeks, then start another 18-week that'll end on the marathon. Depending how I feel I'll either repeat the 55-mpw plan, or bump up to the 70-mpw one. I'm really trying to respect the full distance. |
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I think you really need at least one rest day per week man |
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Originally Posted By: SJP0tato Solid work zakcits and Ironmom! 5k distance is deceptively tough for some reason. Originally Posted By: Mrs. Ironmom Nice job SJ...with workouts like that in the high mileage weeks you're doing....you're gonna kill it in your race. When is it again? I hope so! Got a looooong time, not until Jan of next year. I'm gonna do this 18-week training program (finished up week 3 today), layover of ~4-5 weeks, then start another 18-week that'll end on the marathon. Depending how I feel I'll either repeat the 55-mpw plan, or bump up to the 70-mpw one. I'm really trying to respect the full distance. You should sign up for another 1/2 or two over the next few months. Id be worried about losing that peak fitness during the down time or getting burnt out with the high mileage without a race goal/reward inbetween. |
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Mark 24:40 for 2/3 of the dirty household |
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Stroller push? |
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Originally Posted By: Mrs. Ironmom Stroller push? Yep Diaper bag and Patagonia jacket and all. |
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^show off [also nice run, hope your feet are ok, I'm afraid I'm encouraging you to hurt yourself] |
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I kinda miss those days. :(. I ran sooo many miles pushing Avery in the run stroller. Had to retire it right when kindergarten started when the bearings exploded out of an axle. RIP. |
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I ran the last 3 of this mornings 18 miler in 19:37. #notofficial :-( |
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Originally Posted By: zakcits ^show off [also nice run, hope your feet are ok, I'm afraid I'm encouraging you to hurt yourself] Pushing the stroller looks tougher than it is. The actual handicap is probably less than 30sec/mile on flat still days. Feet are fine. Sadly the legs feel tight. Lol. |
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Cool, I think you were around 22:xx last year if my memory serves on the 5k /creepy |
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Originally Posted By: dirtyS13drifta Originally Posted By: zakcits ^show off [also nice run, hope your feet are ok, I'm afraid I'm encouraging you to hurt yourself] Pushing the stroller looks tougher than it is. The actual handicap is probably less than 30sec/mile on flat still days. Feet are fine. Sadly the legs feel tight. Lol. I was usually about :45-1:00 slower with the stroller (and a 25 pound kid) but it's just a horribly inefficient way to run. But...it's far better than not running at all. I was able to train for 4 Ironmans with it. |
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Originally Posted By: ampsman I ran the last 3 of this mornings 18 miler in 19:37. #notofficial :-( Official enough, fucker. |
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Hey Ryan! Suck my balls! 12 laps in the #3 lane *and some insurance distance 22:25 on the pace-chart [just going by strava pace chart, I intentionally went over the distance also] |
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I just saw that on Strava. Did you do some drugs this morning? God dammit. |
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I had no idea I was capable of this, 12 laps in the #3 lane atu local HS track |
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Damn stickaz that's wicked fast! To do that by yourself without the race hype is awesome! Good job! This Thursday I had a 1.5 mile time trial run for work, can I use that time and double it? :P I dunno if I can squeeze into my training this month a fast 5k, we'll see. My PR is 21:09 which I doubt I could do right now so not like I'd be throwing down times with Ironmom and ampsman lol. |
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Stickaz has officially moved from jogger to runner. |
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Originally Posted By: Mrs. Ironmom Stickaz has officially moved from jogger to runner. He's been sandbagging for a while. Now it's sub 110 minute half time. Then sub 100 You know how it goes |
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Originally Posted By: dirtyS13drifta He's been sandbagging for a while. Agreed Run from today. Split no. 2 is the one that matters. I can still shave some time off of this. Definitely have some work to do though. |
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Nice job! |
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Originally Posted By: CheeseGoggles I just saw that on Strava. Did you do some drugs this morning? God dammit. Seriously--dafuq did that come from?! Seems like you're ready to slay a sprint tri this season, stickaz! |
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Originally Posted By: dirtyS13drifta Originally Posted By: Mrs. Ironmom Stickaz has officially moved from jogger to runner. He's been sandbagging for a while. Yep, same for his bike, his heart rate indicates he isn't even trying lol, then complains he is slow when he puts in 20% effort Good job stickaz, like I said before, very impressive improvement over the last 6 months. Your consistency in training is amazing. |
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I'll say the track helped a bit too. It takes away all distractions, and it gives you a target. With a 5km it's such an intense effort effort that it helps knowing exactly how much further it is. Plus it's designed for running, smooth, springy,etc. I reckon if he did a track 5km each week he'd cut another 40 seconds off that effort within the month. Which would make him faster than me... but also |
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Thanks guys still super stoked a day later to have dropped 2+ minutes in my 5k PR Now I want to hit 21:xx this month :D, my HR data on that run peaked at 158 and I was around 152 the first 2 miles (which is similar to my half marathon cumulative avg), so hopefully I have a bit more in the tank still, HR max is 178 lol so I guess I've got some more to give if I can just handle the pain. To sneak a 21:xx I guess I'll have to pace like this: 7:04 7:04 7:04 Woot. Worst case I just slow up a bit on mile 3 and blow it by a little I think. So goal is to drop 26 seconds hehe |
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The splits on my 21:09 PR were: 6:35, 6:41, 7:01, :49. Also, my key fell out of my pocket during the run making me turn around and grab it, I'd suggest not doing that. I might have gotten sub 21 if not for that! *shakes fist* |
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Yeah, you were a little too hot the first lap. A little fast can be good to open the lungs up(studies say starting fast actually works on a 5k), but I think you were just a little too hot. With that being your 5km pace, it's time to look at what it takes to improve your longer runs. Clearly your capable of being fast. You're capable of long/slow. So now it's time to learn to love the burn more. CN: go run a 47 10km and report back. next week I'm ditching the stroller and hitting the track to defend my "honor", either way I think my days are doomed. |
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Heh, I'm constantly dodging the guys using the field goal poles as a soccer goal on this track--both ends, I feel like a dick when I don't kick the ball back to theme that's like 5 feet from me also but STRAVAAAAA tho |
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I drop off for several days and there's people throwing PRs left and right. Nicely done Ironmom and Stickaz. |
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thanks man coming for you next lol |
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I have no proof to back this up, but here's the fastest 5K I can remember doing. It was in early September 2012, so coming off a summer running in Boulder, and a week before my best 50M time ever. I did the 7.65 mile arboretum look from my apartment in Madison in 50:XX. I don't know what the seconds were (can't find it anywhere either) but even at 51:00 that works out to a 6:40 pace or 20:40 5K. I'd like to think I linked together a faster than average 3.1 miles in there but I have no idea. CN: Eric throws out a time from 2.5 years ago with no proof whatsoever. And since he hasn't a chance in hell of topping that time here it's the best I got |
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that sounds kinda flying |
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Originally Posted By: zakcits that sounds kinda flying By my standards it certainly was! But you have to remember that was at 800' ASL, when I weighed 152 pounds after a summer of running up and down steep things at altitude. I'd be surprised if I could run that today despite being in arguably better shape (just not fast shape). Also, I did a 48:30 5K today at lunch. With 2,455' of vert. |
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most people would call that hiking I thinnk |
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Originally Posted By: zakcits most people would call that |
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Originally Posted By: zakcits most people would call that hiking I thinnk We like to say "power hiking" because it sounds tougher. (although when people in Florida refer to it as power hiking... ) Sorry Livid |
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any last minute entries? I'm still fried from my first olympic tri but I'll give it a go this weekend [hope to squeak a 21:59 at my fave energy return HS track] it's the last weekend in Apr, of course for any stragglers, or repeated attempts... |
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I've ran 0 times since the stoller push 3 weeks ago. You think you're going to crack 22 stickaz? How many laps is a 5km, I've never done a track one. Oh and I'd like my time recorded as Dirty's Daughter. She led the way. |
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I go 12 laps almost on the button in the #3 lane at a HS 1/4 mile track, assuming the slight circumference delta in that lane is the ~0.09 extra miles. tbh I stop when my watch reads just over 3.11 tho [dont want any shens] I dont know if I can do it but fuck it I'll try plan is to do a brief warmup at goal pace [half a lap or something], stretch, sit around, then go out on 7:00 and try to hang on for 12 laps at that pace and if there's a kick to to do it somewhere on the last lap using the 'watch' function and not the GPS part that means the 1/4's of course need to come in a hair over 1:45 [1:48.5 or something for the slightly longer lap] should have me around 21:50 if I dont fall off |
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Bastard, now I'm thinking about it. There's a track a mile from here. Though I generally feel like shit. |
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my legs are pure fried. hopefully I'll be better by Sat? lol old |
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I'm not sure I'll have another chance to do a sub-6 mile run prior to May. If I do I'll share my progress. On the positive side, I'm average 7:42/mile on my 6 mile tempo runs. |
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The best I've done this month is a 9:39 min/mi. I did a 9:42 today, but I felt really good. I'm thinking I'll be able to push myself to sub-9 for the MS 5k in a couple of weeks. #meb |
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Originally Posted By: Design I'm not sure I'll have another chance to do a sub-6 mile run prior to May. If I do I'll share my progress. On the positive side, I'm average 7:42/mile on my 6 mile tempo runs. This is what I love about running in its most simplest form. Doesn't matter who you are, what abilities you were born with, your age, weight, etc. If you put in the work, you get better. Excellent work Kent. |
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Originally Posted By: Mrs. Ironmom Originally Posted By: Design I'm not sure I'll have another chance to do a sub-6 mile run prior to May. If I do I'll share my progress. On the positive side, I'm average 7:42/mile on my 6 mile tempo runs. This is what I love about running in its most simplest form. Doesn't matter who you are, what abilities you were born with, your age, weight, etc. If you put in the work, you get better. Excellent work Kent. unless you have defective stride/body parts... |
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^also tough if skinny-fat + old |
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Originally Posted By: zakcits ^also tough if skinny-fat + old Dude, you've cut like 5 minutes of your 5km in like 18 months. STFU. |
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Originally Posted By: dirtyS13drifta Originally Posted By: Mrs. Ironmom Originally Posted By: Design I'm not sure I'll have another chance to do a sub-6 mile run prior to May. If I do I'll share my progress. On the positive side, I'm average 7:42/mile on my 6 mile tempo runs. This is what I love about running in its most simplest form. Doesn't matter who you are, what abilities you were born with, your age, weight, etc. If you put in the work, you get better. Excellent work Kent. unless you have defective stride/body parts... We can rebuild you...we have the technology! |
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I've ran about 3 miles in the last 30 days. I think I'll pick up a pair of Hoka's next week, and start slow again. |
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Originally Posted By: dirtyS13drifta I've ran about 3 miles in the last 30 days. I think I'll pick up a pair of Hoka's next week, and start slow again. I bought a pair of the Challenger ATR and they are amazing. The Clifton is the road version of that...give them a shot. |
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Just saw this yesterday so went out to see if I could crank out a faster 5k. I'm typically high 21:XX. Ran 21:33 which is the fastest this year. ~20 seconds lost due to waiting at 3 traffic lights. |
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Nice! |
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Here's my final effort for April: MS Society 5k this Sunday. |
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Nice work dudes. I don't think I have another attempt in me for this month, so I'll tap out. |
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nice drop Gamby, I'll update the list again thursday also great job sharpspoon I tried sunday to give it a go again but couldnt get the pacing right, wanted to go out on a 7:00 first mile but did 6:30 instead so I said fuck it and just turned it into intervals I'll try once more on thurs |
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21:28 this morning. I will see if I can best that tomorrow. |
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21:30 on surface streets it rockin! |
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^agreed I'm kinda excite/scared about giving it a go after work today. I skipped bike-commuting today and everything so my legs would be fresh-y hoping I can figure out how to run a 7:00 first mile this time |
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I kept procrastinating on going to the track. SO it never happened, now my window has closed (no lunch break today because leaving early). /excuses |
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I may extend this through May as I have a bad feeling about today [might become mile repeats, aka how to run a 7:00 mile...] |
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blew it ..it was like ~82* out and I seemed to be going out ok-ish, a 6:46 first mile.. I held on till the halfway point [~1.56 miles and change] well under PR pace [~6:50/mile avg at that point] but I wasnt feeling it owing the heat most likely. punted and did 750 intervals at 7:00/mi pace. Still a good workout I think *I enjoyed being raced/chased by some fairly chubby 10 year olds. Good motivation haha |
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Why you start so fast. |
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mostly because I'm dumb. Also because I thought I could control-the-fade on mile 3 |
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If you're gonna be dumb, you gotta be tough. |
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Originally Posted By: Mrs. Ironmom If you're gonna be dumb, you gotta be tough. This man speaks from experience. |
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Originally Posted By: zakcits blew it ..it was like ~82* out and I seemed to be going out ok-ish, a 6:46 first mile.. I held on till the halfway point [~1.56 miles and change] well under PR pace [~6:50/mile avg at that point] but I wasnt feeling it owing the heat most likely. punted and did 750 intervals at 7:00/mi pace. Still a good workout I think *I enjoyed being raced/chased by some fairly chubby 10 year olds. Good motivation haha Nice. One day my kids will be faster than me. Today is not that day. |
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If it's alright with you guys I'd like to extend this through May |
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Going to add a 10k to this for me. Today's splits for an official race - 21:35 5k 44:44 10k |
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^nice also just noticed we running out of may Just did a 'road' 5k since I blew off basically any running over the long weekend went a little over the distance, this works out to 23:52 /7:41/mi wasnt really working all that hard. loafing warmup first mile too 8:14 1.0 7:29 2.0 7:25 3.0 7:23 last 0.3 |
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Nicely done. |
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20:33 update for a 5k split in the middle of a 9 miler by sjpotat03 |
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This weekend I'm doing a 10 mile run with a hard 5k at the end, so I'll see what I do then and throw it in here for fun. Not like I'll be the fastest anyway, lol. |
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Originally Posted By: zakcits 20:33 update for a 5k split in the middle of a 9 miler by sjpotat03 Thanks! Forgot about this post, I was really sucking wind by the end of the tempo portion yesterday. |
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I can't even the HR you're able to sustain... Don't get old man lol |
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Originally Posted By: zakcits I can't even the HR you're able to sustain... Don't get old man lol hah, slowly transitioning into my late 30's, I figure it can only get worse from here. I've noticed the temp has a huge effect on HR, it can be 30-35 bpm higher at the same pace when it's 55 vs 95 outside. Bring on the agony of summer! |
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Here's mine I ran this morning: https://connect.garmin.com/modern/activity/797871290 22:18, 1:09 slower than my PR. Being that fast surprised me, was pretty damn tough and slowed down each mile, haven't been doing speed work like I did when I PR'ed, so pretty happy with this time. Was supposed to do this at the end of a 10 miler yesterday but felt shitty during the run and stopped at 7 miles, so today I "finished" yesterday's run lol. |
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^ nice ...now I gotta go re-do mine |
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welp first 5k in a while, just wanted to see if I could hold on to a pedestrian 8:00/pace in this heat and count it as my "speed work" for the day. It was maybe 82-3*F for this 5k in 23:58 mile splits: 7:49 7:38 7:49 7:17 [last 0.1] surprisingly comfortable. I like this non-100% effort pace stuff those pacings/lap have got to be GPS errors/rounding probs lol. The net avg pace was 7:43 |
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dem some even splits bro. |
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my favorite part was dodging the mexican dude playing soccer against the wall on one part of the lap-- like clockwork he'd force me to dodge/hop the returning ball right as I crossed "his" part of the track. Mind you I'm just slowly trudging along in the #3 lane like I'm supposed to. Every lap I'd have to swing wide or in to dodge him/and/or his soccer ball flying off the wall what the fuck? I just started to consider it a lol and wondered what he'd do next lap. I assumed at some point he'd start ball-faking it directly at me |
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update: |
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BOth user names in effect? |
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yea, one is only allowed to post 1x-day, Moof'd |
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"raced" a 5k in a corp. sponsored 20-minute fitness challenge. My running buddy co-worker and I had a friendly competition going and I forgot what I got in the 20 minute marker but it was like 2.8/2.9 miles. Kept going to 3.10 and got 21:17 for the slightly-over-5k. HR at the end was in the low 140s. I know racing on a treadmill is bullshit easy but I'll take it. I think for this entire site [thousands of employees] I got 3rd. lol. My buddy got second. [he was just watching my treadmill and would bump it up every time I did haha] |
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Not sure if this thing is still going? First time running in ~15 years. |
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Please add me to the 5k tracker.. I completely blew the 3rd mile out of my ass. |
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I will add when I get a chance note to the people just above me on the list: coming at you bro! |
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**updated /welcome Q, Gab to my favorite thread |
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lol thanks man! Now there's the competitive side of me that wants to see how much I could improve on that time, but then there is the rational side that says "Don't do it don't do don't do it" |
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well, reset my PR by 15s but felt like a pretty weak effort. I think I psyched myself out a bit when I noticed I was coming down with a sore throat yesterday and on race-morning I didn't really have any zip in my legs. https://www.strava.com/activities/576110856 [is that enough excuses?] also HR avg was 155, at end of mile 1 where I was still on goal pace [~6:25/mi] my HR was 159. I backed off into the mid 150s HR range, and only got back up there at the end. I basically succeeded in racing a 5k at 10k pace again. mental fade |
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Originally Posted By: erect penis also HR avg was 155, at end of mile 1 where I was still on goal pace [~6:25/mi] my HR was 159. I backed off into the mid 150s HR range, and only got back up there at the end. I basically succeeded in racing a 5k at 10k pace again. That's why I quit paying attention to my HRM after my 2nd or 3rd race, and just started running by feel instead. I found that if I just ran by feel I could push and sustain 10-15 bpm faster than I thought based on what the HRM said. No reason to limit yourself because of a number on a screen. |
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Nice job man. A 6:48 pace is nothing to sneeze at. |
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I never once did glance at HRM data, it was just for post-analysis, I was looking at current pace and ET only. Thanks for the kind words also, I just collapsed mentally right after mile 1 when things started to hurt. Oh well, it's a learning process I guess. Being more fit makes being faster easier, but I really want to learn how to kill myself heh. Was only a little dizzy/woozy at the end although I did have the beginnings of 'I feel like I need to puke' occurring when I attempted my weak little kick through the last 400m or so. I'm thinking I need to just enter this pain zone on a weekly basis so in a race it's just a habit.. |
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Though late to the game, I'm in. Sometime this week I will post, aiming for 8min/mile pace. |
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Originally Posted By: erect penis I never once did glance at HRM data, it was just for post-analysis, I was looking at current pace and ET only. Thanks for the kind words also, I just collapsed mentally right after mile 1 when things started to hurt. Oh well, it's a learning process I guess. Being more fit makes being faster easier, but I really want to learn how to kill myself heh. Was only a little dizzy/woozy at the end although I did have the beginnings of 'I feel like I need to puke' occurring when I attempted my weak little kick through the last 400m or so. I'm thinking I need to just enter this pain zone on a weekly basis so in a race it's just a habit.. Too bad no one's mentioned that, over and over... |
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Originally Posted By: erect penis but I really want to learn how to kill myself heh. Run like Marines in PFT lol.. Notice how these guys are just hauling ass.. no pacing, no technique, just running at redline.. https://www.youtube.com/watch?v=i5dxEbGmYAM#t=8s Im suprised more Marines dont die on he PFT, because at the end, people are doubled over, gasping for air, and struggling to walk straight sometimes.. |
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yea marines are tough as fuck--of that I have no doubt. I'm thinking this part of the training will be fun too: learn to suffer. I've been saying it for awhile but now I guess I no longer think that anything magical will happen in that regard on race day [I keep putting out 10k pace efforts in 5k's] So, I will have to learn to kill myself in workouts. I just barely started doing it in mile repeats and some 5x1000m workouts. Also need to add simply straight 5K's--who cares about ET it's all about perceived effort. If I can fling myself at track workouts and just hammer the shit out of myself hopefully I will 'learn' pain tolerance through simply spending a bunch of time in the 'pain cave' or whatever people call it. I spend so little time at 9/10ths or 10/10ths efforts I simply have no way of forcing myself to do it in a race so I guess thats why I'm kinda stuck in 8/10ths land because thats the limit of 'comfortably hard'. Ah well another challenge. No big deal. Summer of suffering on the track... I can deal with that. Hopefully In those 12-step programs which one of the steps is where you admit you have a problem? Here I am Hi, my name is Joe, and I am mentally weak. |
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I'm thinking of a 'near race' workout to perform [which could result in a PR lol] on a 400m track, say in lane 3 [I have this measured off], pace it to 7:00/mi for the first two miles, then try and kick to a 6:30 final mile/and through to the end of the 5k. It's just a smidge over 12 laps on a 400m track in lane 3 [~14 meters past lap 12 marker, I mark this off with like a water bottle] as the GPS watch gets a little screwy in the corners. If I can handle that 'workout', that will actually reset my 5K PR from last week lol 7:00 7:00 6:30 [optimistic as fuck, I know] :37 or so [final 0.09] 21:07 eg :23s under my current PR goal of this workout: embrace the pain, enter zone 5 for the ENTIRE final mile [~162++ HR] and to not give in. My trusty costco $30 adidas duramo 7's make me 'feel' fast is a nice plus also |
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new PR wewt! I know it says '3.0' miles but I ran 12 laps in the #3 lane and measured off 14 meters past lap 12 with a water bottle so this is a 5K /GPS errors be damned edit: fuck I paced off just over 14 FEET not 14 meters /woops so I'm adding 3 seconds from my recorded 21:00.2 [where I ran through and stopped late anyways so I'm sure it's under this but whatev /gah] splits: 6:43 6:49 6:49 6:47 avg 21:03 decided to just run through a 5k straight. Barely touched 160 HR at the end so I'm still a wuss and cant work hard but more evenly paced I dropped :30s from my race last week |
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My first attempt. In honor of Ironmom. |
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Nice job Bro! |
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That's a solid first attempt! |
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Originally Posted By: Mrs. Ironmom Nice job Bro! holy shit I thought you were gone. ive been complaining about it all week |
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Originally Posted By: dirtyS13drifta That's a solid first attempt! |
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Originally Posted By: thanks napalm Originally Posted By: Mrs. Ironmom Nice job Bro! holy shit I thought you were gone. ive been complaining about it all week I tried...lord knows I tried. Who am I kidding, one does it just up and quit a 15 year habit cold turkey. |
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If you do leave, I suspect a fair number of us won't be far behind. Not so much as a mass exodus, but more a one less reason to actually come here. To be fair, I see 90% of your posts on your FB... |
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Originally Posted By: dirtyS13drifta That's a solid first attempt! Welcome to my favorite thread also! Will add u to the tracker when I get to my labtop w/my other login that created this thread. You totally should join me in wave 1 of the Silicon Valley turkey trot this year! I went with the extrapolated moving avg of 7:11/ from your tracker thks_napalm[G'aint troll?] |
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Originally Posted By: Stickaz Originally Posted By: dirtyS13drifta That's a solid first attempt! Welcome to my favorite thread also! Will add u to the tracker when I get to my labtop w/my other login that created this thread. You totally should join me in wave 1 of the Silicon Valley turkey trot this year! I went with the extrapolated moving avg of 7:11/ from your tracker thks_napalm[G'aint troll?] |
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resurrecting my favorite thread: 7 weeks till its headband on, 7" shorts and elbows out at the turkey trot! even though I'm injured and in PT for my hip [lol] since it hurts to run on asphalt/concrete and anything over 5 miles seems to get me here's some proposed training for the next 7 weeks: [ignoring bike/swim/lift] T: 5 mile treadmill easy [~8:45 pace or something] R: 4 mile treadmill around HMP [7:45--8:00 pace] w/1 mile warmup, I might want to speed these up to a tempo pace Sa or Su: 5K at <7:00/mi , w/warmup and warmdown, on an actual return-energy track so like 15 mpw or thereabouts, all on soft surfaces. Notably absent: the LSR I just cant hack it [long slow run] I think during PT/injury recovery. And possibly I shouldnt even be running at all. I was a little sore in the place I wish I wasnt on my hip after my 10k race yesterday--although it was on asphalt/road so I assume I still am not ready for that so no big surprise. I am excite to get the kind of running in I actually care about rather than just talking about it. Blowing up in my 10k just now is good motivation. I hate fucking up like that treadmill workouts are built around not violating my gyms 45 minute rule [which TBH is actually 30m if people are waiting] I'm cautiously optimistic that I'll be able to pull some time out of my 5K PR in the next couple weeks. Honestly I'm not sure how much the LSR was helping my 5K speed at this point anyways |
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never mind, fuck it, I need to stop running so that I dont end up in a wheelchair motherfuck*r, my Physical therapist says I simply have IT band syndrome I guess thats good tho |
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My body is annoying the shit out of me lately. I played hockey on Monday. First time of the year and no matter the prep, I usually get sore. Next day, felt pretty good. Played ball hockey at lunch then ran 7.5 miles later in the day at a normal pace. Did some foam rolling. Yesterday, still sore as hell. Foam rolled again. Still achey today. Hip flexors, hands and front of calves. Odd DOMS combo. Also, was on vacation for 3 weeks. All we did was walk everywhere and stop in for a few drinks here and there throughout the day. My wife, gained zero pounds and I managed to gain about 5. WTF? We eat and drink the same shit in proportion to our size and didn't have any junk food. I'm on 13 days straight of working out (cardio and weights) since coming back and eating exactly like I have been for 3-4 years. Zero pounds dropped. Rage. |
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My stiff IT band comes from a mild leg misalignment. Which in turn created a muscle imbalance on the left leg relative to the right. I now do extra sets on the entire left side to compensate. Combined with foam rolling, it's made a huge difference. I've been putting down 6-8 miles on the treadmill @ 7:40 consistently. Trying to see if I can kick it to 8.5-9 miles before the Rock n Roll LA half at the end of October. Worst case, hoping to break last year's PR at the Turkey Trot 10K. |
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3 weeks till my next hundo! |
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this is the 5k thread |
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Lol, oops! Injured runners are so salty! Heres a picture of my son running his first sub 20 5k! |
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nice, so jelly. one day I'll get there! [I might be 50 tho....] at this point I'm just hoping to stay under 22 |
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Snuck under 22 outside doing laps around the airport trail lol Tiny elevation, some winds Splits: 6:57 6:59 7:15 21:59 Felt like a 7.5/10 effort, let myself fade on mile 3 since I didn't want to suffer, so I sat right on the edge of 'starting to hurt like hell' First 5k effort in like 6 months. Getting ready for my turkey trot lol. Not shooting for anything crazy, maybe just holding 6:45 pace or something |
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21:28 yesterday at 146 avg HR and say 7/10 effort, didn't cross 150 until after mile 2 6:53 6:53 6:58 (6:30 last 0.09) on a HS track in Hokas and no hip pain, 12 laps in #3 lane, GPS watch thinks I went faster but I adjusted for a 5k actual based on the track (watch thought I went 21:07, um no) /Wewt Have never gone this fast wth it feeling so easy. No gut check moment halfway or on the last mile or any of that stuff I get when I'm on redline. Maybe sub 20:00 ain't that far away |
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Maybe some day I will do this again |
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my 'new' routine seems to be ~[2] 40-minute treadmill sessions/week and one 'quality' day of something like a tempo run, 5K time trial, mile repeats or something in the 5 mile range outside these days not too hard of a schedule to stick to [imo!], especially the treadmill ones. It's like I wait until a basketball game or whatever is on and just mind-numb it out or listen to music and do both and sweat all over everything or why not all 3 I think I'm slowly recovering /rehabbing from my hip thing just based on pain feedback post workout/the following day where basically I have no issues to slight muscle pain related to all the intense foam rolling/stretching work I'm doing in the affected area. So it's like my hip-area hurts but its not the same pain where I'd limp before now its basically the result of foam rolling the fuck out of the area so of course it hurts after running *I think and/or hope, anyways |
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whelp blew my 5k track effort this weekend and converted it into mile repeats did a 6:25 first mile [and a 1:28 first 400m, aka 5:40 pace, taking the first turn at 5:15 pace lol moron] and as I backed off and tried to get it under control I decided to convert to plan 'B' --> mile repeats as I felt way too burnt to close out the 5K /had smoked myself went 6:25/6:35/6:45 w/2 minutes of walking between. Not real hard efforts but I was working a bit. 152-155 peak HR. so like 80-85% of max HRM. OK they hurt a bit towards the end but nothing crazy. Kinda dissapointed with that final mile split to be honest, was hoping to bring it down to 6:30 or something and was surprised when I saw the split [was running in perfect darkness, I'm sure that didnt help lol] |
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went 21:18 just now, so not too far off my PB 6:35 6:51 6:53 6:26 closing 0.1 kinda felt the bern a little bit, was forced to dodge walkers 4-abreast taking lanes 1-4 [and their little dog] no big deal I guess. I was trying to run in lane 3 the whole way anyways, doing the 12 laps + 45 meters thing in #3 was only trying to avg 6:45 which I did precisely [within a second or dead on for sure], kinda hurt a bit. I lagged a little on mile 2 like I usually do. Went out a little too quick but didnt give up [6:10 pace first 400m, and even though I was forcing myself to slow it wasnt quite enough and the first mile came in a little quicker than I had hoped --6:35]. Lost control of my breathing a little bit during mile 2 lol cry, doing like 1-step inhale, 2-step exhale [normally I do 2-2], got it back together for mile 3 though. Overall I'm thinking I'm officially at the point where if I want to go any faster I'm going to have to embrace pain/torture. Have to find a way to shut the brain off during mile 2 , I think I can recover mentally during mile 3 it's that middle mile that gets me with this new data I think in a 5k actual road race I should shoot for a 6:40--6:45 first mile for best results, and to neg split from there. Going out at/near 6:00 flat or quicker really removes my chance for a good race it looks like. /duh |
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damn blew/aborted my last track 5K TT yesterday 6:41 6:45 6:45 [last 0.3] came up 3 laps short lol just didnt 'feel' like suffering this badly just to complete a 5K TT on that day I guess. I took a 5 minute breather, checked my vagina and ran a pretty easy 6:35 additional mile just to make up for it a little bit. wasnt working too hard. I guess thats what 5 mins recovery will do for you anyways, I am targetting 6:40 goal pace for my thursday morning turkey trot. Gobble gobble motherfukcers! Should just barely sneak me a PR [just under 21:00], assuming I can keep my shit together. My 'actual race' PR is only 21:30 so I should be able to come under that it looks like. I have a self-timed track 21:03 which will be a bit challenging to come under. 6:40 equals a 20:43 target 5k so I've got some room to play with if I need a few moments to rally around mile 2 which unfortunately I guess is normal for me. I really, really hope I can check my shit and my tendency to give up right around mile 1.8--2.1 and close out that entire last mile around 6:30-ish. Gonna hurt like hell I have a feeling. Also the crowds [20k+] will make it challenging. I'm in wave 1 so that should help hehe. -- edit: so here's my 'perfect' race for a 'perfect' day thursday if feeling great mile 1: 6:40 , should feel easy as fuck. Hopefully as little hopping around to pass as possible mile 2: 6:40 , should feel tough as fuck. Probably a mental gut-check moment occurs and I will either cave/fade or power on to PR-ville mile 3: 6:30-ish, assuming I've passed the gut check... possibly a mini-gut check occurs again in the third mile and I rally [hopefully] and overcome it. I'm expecting breathing to be completely out of control here and on 1-2 beat [inhale/exhale] and probably involving some drooling final 0.1: 6:30-ish, I dont see myself having a kick at all at this pace. Will just try to hang on. I will launch my kick about 400m out as always [just before last turn, I have the course memorized] just hoping I can pass the gut check during mile 2 and have a good run. Basically I'm going out pretty hard and expecting to come back even harder while not fading in mile 2---I've never been able to do that before well, at least I wont be going out in a 6:20/6:25 pace like I've done a few times in actual races and then just faded horribly through to the end. So perhaps 6:40 is about perfect for me on a perfect day. If I ended up straight splitting 6:40/6:41 all the way through that would be fine too and a nice PR |
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You better deliver on this. |
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20:55 official 6:44/mi a PR, I'll take it, gah. I caved tho 6:43 6:41 6:51 Splits,bunch of traffic in first half mile I'm kinda thankful for to stop me from being stupid I guess. My buddy from work passed me at mile 2.8 or so that was funny. Gobble gobble mother fucker! |
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Nice work! |