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#8838277 - 11/02/16 02:02 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: Cheesegoggles]
KEVIN STICKAZ Online   content
I am Kevin
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Registered: 01/23/12
Posts: 11095
Loc: KevinTown
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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#8843229 - 11/07/16 02:46 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
KEVIN STICKAZ Online   content
I am Kevin
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Registered: 01/23/12
Posts: 11095
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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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#8852023 - 11/14/16 02:24 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
KEVIN STICKAZ Online   content
I am Kevin
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Registered: 01/23/12
Posts: 11095
Loc: KevinTown
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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#8858760 - 11/21/16 01:03 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
KEVIN STICKAZ Online   content
I am Kevin
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Registered: 01/23/12
Posts: 11095
Loc: KevinTown
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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#8859394 - 11/22/16 08:00 AM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
Risky Business Offline
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Registered: 05/17/10
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You better deliver on this.
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#8860043 - 11/22/16 03:26 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: Risky Business]
KEVIN STICKAZ Online   content
I am Kevin
Post Master Supreme


Registered: 01/23/12
Posts: 11095
Loc: KevinTown
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#8862215 - 11/24/16 05:30 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
KEVIN STICKAZ Online   content
I am Kevin
Post Master Supreme


Registered: 01/23/12
Posts: 11095
Loc: KevinTown
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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#8867562 - 11/30/16 07:10 PM Re: [no specified end-month] post-a-5K challenge, who's in? [Re: KEVIN STICKAZ]
Design Offline
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Registered: 12/11/02
Posts: 10353
Loc: The OC
Nice work!
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