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#8617624 - 04/09/16 03:36 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: Gab]
CrazeD Offline
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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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#8617670 - 04/09/16 05:58 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: CrazeD]
OxiClean Offline
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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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#8618649 - 04/10/16 09:50 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: OxiClean]
OxiClean Offline
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**updated

/welcome Q, Gab to my favorite thread \:D
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#8618754 - 04/11/16 08:06 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: OxiClean]
Gab Offline
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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" \:D
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#8658750 - 05/14/16 04:03 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: Gab]
OxiClean Offline
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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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#8658795 - 05/14/16 06:04 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: OxiClean]
SJP0tato Offline
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Registered: 10/13/01
Posts: 704
Loc: Gilbert, Az
 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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#8658835 - 05/14/16 07:07 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: SJP0tato]
Design Offline
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Nice job man. A 6:48 pace is nothing to sneeze at.
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#8659145 - 05/15/16 09:36 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: SJP0tato]
OxiClean Offline
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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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#8659633 - 05/16/16 12:15 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: OxiClean]
Corytrade Offline
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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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#8659843 - 05/16/16 10:25 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: OxiClean]
dirtyS13drifta Offline
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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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#8660117 - 05/16/16 01:59 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: dirtyS13drifta]
Mrs. Ironmom Offline
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#8660455 - 05/16/16 07:16 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: OxiClean]
CrazeD Offline
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Registered: 11/25/01
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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..

\:D
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#8660759 - 05/17/16 12:18 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: CrazeD]
KEVIN STICKAZ Offline
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Registered: 01/23/12
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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 \:D

Hi, my name is Joe, and I am mentally weak.
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#8665239 - 05/20/16 01:30 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
KEVIN STICKAZ Offline
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Registered: 01/23/12
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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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#8666325 - 05/21/16 02:07 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
OxiClean Offline
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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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#8679982 - 06/02/16 10:33 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: OxiClean]
Corytrade Offline
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Registered: 07/27/02
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Loc: NorCal
My first attempt. In honor of Ironmom.

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#8680009 - 06/02/16 11:01 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: Corytrade]
Mrs. Ironmom Offline
I run for fun...?
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Registered: 03/12/01
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Nice job Bro!
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#8680019 - 06/02/16 11:28 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: Mrs. Ironmom]
dirtyS13drifta Offline
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That's a solid first attempt!
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#8680027 - 06/02/16 11:36 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: Mrs. Ironmom]
Corytrade Offline
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Registered: 07/27/02
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Loc: NorCal
 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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#8680028 - 06/02/16 11:37 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: dirtyS13drifta]
Corytrade Offline
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 Originally Posted By: dirtyS13drifta
That's a solid first attempt!
thanks, I've been running a lot more lately
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#8680036 - 06/02/16 11:57 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: Corytrade]
Mrs. Ironmom Offline
I run for fun...?
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Registered: 03/12/01
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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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#8680047 - 06/03/16 12:13 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: Mrs. Ironmom]
dirtyS13drifta Offline
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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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#8680076 - 06/03/16 01:09 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: dirtyS13drifta]
KEVIN STICKAZ Offline
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Registered: 01/23/12
Posts: 12809
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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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#8681247 - 06/03/16 11:52 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
Corytrade Offline
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Registered: 07/27/02
Posts: 6940
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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?]
Thanks for the welcome, the extrapolated time works for me. I'm g'aint troll, I'm Corytrade. For a while kuku named me Cubs Fan 4 Lyfe, and I asked napalm to fix it in the name thread. When he did, I replied "thanks napalm" and now here we are.
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#8809305 - 10/04/16 06:04 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: Corytrade]
KEVIN STICKAZ Offline
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Registered: 01/23/12
Posts: 12809
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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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#8809960 - 10/05/16 02:07 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
KEVIN STICKAZ Offline
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Registered: 01/23/12
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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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#8810748 - 10/06/16 11:44 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
Impulsive Offline
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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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#8811264 - 10/06/16 06:06 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: Impulsive]
Design Offline
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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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#8811895 - 10/07/16 10:55 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: Design]
Mrs. Ironmom Offline
I run for fun...?
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Registered: 03/12/01
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Loc: Long Beach, CA
3 weeks till my next hundo!
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#8811923 - 10/07/16 11:14 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: Mrs. Ironmom]
KEVIN STICKAZ Offline
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Registered: 01/23/12
Posts: 12809
Loc: Kevin
this is the 5k thread
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#8811951 - 10/07/16 11:40 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
Mrs. Ironmom Offline
I run for fun...?
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Registered: 03/12/01
Posts: 67135
Loc: Long Beach, CA
Lol, oops!

Injured runners are so salty!


Heres a picture of my son running his first sub 20 5k!
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#8811958 - 10/07/16 11:49 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: Mrs. Ironmom]
KEVIN STICKAZ Offline
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Registered: 01/23/12
Posts: 12809
Loc: Kevin
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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#8830259 - 10/26/16 11:23 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
KEVIN STICKAZ Offline
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Registered: 01/23/12
Posts: 12809
Loc: Kevin
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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#8835614 - 10/31/16 10:58 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
KEVIN STICKAZ Offline
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Registered: 01/23/12
Posts: 12809
Loc: Kevin
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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#8837941 - 11/02/16 09:50 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
Cheesegoggles Offline
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Posts: 18876
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Maybe some day I will do this again \:\(
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