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Goal of sub 19 minute 5k (Read 2820 times)
Amy Barrow
Nurse
 posted: 8/23/2008 at 8:34 PM
********** FEMALE OVERALL RESULTS ***********

GUN CHIP
PLACE O'ALL NAME AGE TIME TIME PACE CITY STATE
===== ===== =================== === ======= ======= ===== =================
1 15 AMY BARROW 50 19:03 19:00 6:08 Nashville TN
2 18 MAUREEN MANNING 40 19:11 19:09 6:11 Nashville TN
3 29 EMILY RYAN 30 19:50 19:47 6:23 Nashville TN

I'm good with it! Woke up feeling a little tired and slow (stayed up too late watching olympics). Scott (my husband) ran also and I think his hamstring is cured. That is good news as well. Hotter than the last one but I had a 40-year-young whippersnapper on my tail the whole way! It was motivating. Bring on the half marathon....
My goals for the year: State records for 1 mile, 5k, 10k, 4 mile, 10 mile, 8k, 15k, ½ marathon, graduate nursing school, pass NCLEX, get a job in critical care
RunAsics
Person of Interest
 posted: 8/23/2008 at 8:40 PM
Quote from Dakota RR on 8/22/2008 at 8:13 PM:


A 10 mile at 6:26 pace is awesome. But a sub-18 5k is just crazy fast. That's a better race performance on the predictor charts than a 1:25 half! What's your best race distance? When is your marathon, and what's your goal?


Yeah, that was a good race for me. Things worked out despite me doing my best to screw them up.

Note that I'm running the Chicago marathon. It'll be me debut. I'm going to head out with a 3:10 pace group and see how it goes since I have no experience racing 26.2 miles. I need 3:15.59 to BQ so have some wiggle room. I'd love to run under 3hrs but I'd need to be more aggressive than my experience allows so I'd rather shoot for a 3:10 and avoid a trip to the ER. Smile

I'm not sure on my best distance. In May I would have said anything upto 10M but now I'm struggling to maintain my times from April/May. Darn long slow distance running! Besides 60+ mpw has left me tired/unrested/untapered for all my races since June. The races I shouldn't be running. Roll eyes

Based on McMillan, a 1:25 HM fits with my 5k, 8k, 5m and 10M PRs. I am slow in the 10k... For example, today I ran a 39:06, albeit in very humid conditions, but that was only 5 seconds faster than my 10k A-race in April. I "should" be running 1 minute faster... very odd. I just need to find a good 10k to race plus I need to hit the track... the track is where the sub18 5k will come from - it'll be tough.
"Only a few more laps to go and then the action will begin, unless this is the action, which it is."

5k PR: 18:15 (06/08); 8k PR: 30:19 (03/08); 5M PR: 30:27 (06/08); 10k PR: 37:58 (10/08); 15k PR: 57:34 (11/08); 10M PR: 1:04:18 (05/08); HM PR: 1:28.03 (02/08); M PR: 3:11.51 (11/08)
norrin_radd
posted: 8/23/2008 at 9:09 PM
Quote from Amy Barrow on 8/23/2008 at 8:34 PM:
********** FEMALE OVERALL RESULTS ***********



1 15 AMY BARROW 50 19:03 19:00 6:08 Nashville TN
.


Congratulations Amy. Good job holding onto first place. Since it was chip timed I'm assuming it was a decent sized race so first female and 15th overall is awesome.
PR's 1 mile 4:58 (downhill!), 5k - 18:20, 10k - 39:39, 15k - 1:01:38, 1/2m 1:25:41
Goals sub-18 5k, sub-60 15k, sub- 1:25 1/2m, sub-3 marathon
JDF
Non-Stroller-Still Crazy
 posted: 9/3/2008 at 6:14 PM
I am looking to break 19:00 this weekend with the first race of the season. I probably will NOT run it with the kids. I know I am in the shape to do it but there is this little thing called a Hurricane that will be blowing through at start time!

I did a tempo run on Monday that included 2 hilly miles at 6:00 pace, a few 400 sprints at 5:00 pace, one 400 meter at 4:12 pace!, and then a cool down 2 miles at 7:00 pace. That 80+ mph wind on Saturday might make that workout look easy though?
http://runningahead.com/profiles/69d214e40d824ad0b0a73c925d655a13
kencamet
posted: 9/3/2008 at 8:08 PM
Quote from JDF on 9/3/2008 at 6:14 PM:
I am looking to break 19:00 this weekend with the first race of the season. I probably will NOT run it with the kids. I know I am in the shape to do it but there is this little thing called a Hurricane that will be blowing through at start time!

I did a tempo run on Monday that included 2 hilly miles at 6:00 pace, a few 400 sprints at 5:00 pace, one 400 meter at 4:12 pace!, and then a cool down 2 miles at 7:00 pace. That 80+ mph wind on Saturday might make that workout look easy though?


Not if it's a tail-wind!! Good luck on the sub-19. It seems that, with your speed, it would be a shoo-in. I can only dream of a workout like what you described.
2009 Goals:
3000 miles
18:35 5K
39:00 10K
JDF
Non-Stroller-Still Crazy
 posted: 9/3/2008 at 8:46 PM
modified: 9/3/2008 at 8:47 PM
Quote from kencamet on 9/3/2008 at 8:08 PM:
Not if it's a tail-wind!! Good luck on the sub-19. It seems that, with your speed, it would be a shoo-in. I can only dream of a workout like what you described.


I only wish I could keep up with the guys I run with though! They are ALL over 40 and here are some samples of their workouts!

12.5 miles on single track and bridle trails with 1000-2000 feet of elevation change at 7:30 pace or below! I typically only last about 5 miles with them at this pace and 3 of those miles are down a steep hill which I like.

5 miles at a 5:55 pace with about 800-1200 feet of elevation change on a dirt bridle trail. I could do the 2.5 miles out at this pace because it is down a steep hill. I would walk back up that hill though! These guys hold that pace and call it a tempo run!

8.4 miles at a 6:30 pace on some of the sickest bridle trail hills you will find. I call these hills “walkers” because that is what they reduce me to!

They were also talking about some pretty fast track workouts as well. Like 8 800’s at 5:20-5:40 pace and then a few 400’s at 4:28-4:40 pace. I could do the 400’s but that many 800’s would hurt!

Remember these guys are ALL over 40 and some of them are over 45! They are not quite Jim24315 territory but a couple of them are pretty sick! One guy is 42 and has accomplished the following things in the last 12 months!

Dropped his 5K PR from an 18:40 to a 16:40, qualified for Boston, and had his first child at 41! He works like 70 hours a week, takes care of his baby, and runs like a beast! If I keep up with him for 1 mile on Saturday then I will feel pretty good!

The course is a certified one that starts and ends at the same place. At some point during the race that wind is going to hurt! I ran a 5k in a 40 mph wind and it stopped me dead in my tracks at one point! I am not sure that running in an 80+ mph wind will be a good idea! It might look something like this!

http://www.yahoo.com/s/941765
http://runningahead.com/profiles/69d214e40d824ad0b0a73c925d655a13
JDF
Non-Stroller-Still Crazy
 posted: 9/3/2008 at 8:49 PM
Quote from kencamet on 9/3/2008 at 8:08 PM:
Not if it's a tail-wind!! Good luck on the sub-19. It seems that, with your speed, it would be a shoo-in. I can only dream of a workout like what you described.


I just checked your Pr's! I will trade you some speed for some of your endurance! Nice run at Boston! That is a great time there!
http://runningahead.com/profiles/69d214e40d824ad0b0a73c925d655a13
kencamet
posted: 9/4/2008 at 1:09 AM
Jeez, those old geezers would kill me out there. Those are some fast workouts.
I'm also trying for sub 19 but my race is 9/14. Seems we have same goal but we're coming at it from opposite ends of the spectrum. I'm a plodder with decent endurance and you are an absolute speed demon compared to me. I think you'll hit the sub 19. I don't know if I can do it, though I feel much better trained than when I did the 19:10 so I should have a shot, but I'm definitely going for it on race day. I'm blasting out at 6min/mile pace and hoping I don't flame out.
2009 Goals:
3000 miles
18:35 5K
39:00 10K
Amy Barrow
Nurse
 posted: 9/5/2008 at 1:14 PM
modified: 9/5/2008 at 1:15 PM
Quote from JDF on 9/3/2008 at 6:14 PM:
I am looking to break 19:00 this weekend with the first race of the season. I probably will NOT run it with the kids. I know I am in the shape to do it but there is this little thing called a Hurricane that will be blowing through at start time!>

Please let us know how it goes!!
My goals for the year: State records for 1 mile, 5k, 10k, 4 mile, 10 mile, 8k, 15k, ½ marathon, graduate nursing school, pass NCLEX, get a job in critical care
JDF
Non-Stroller-Still Crazy
 posted: 9/5/2008 at 10:25 PM
They have decided that an 80 mph wind and Lightning is not conducive to fast times so my race was postponed till Sunday Morning.

My wife has a bike ride on Sunday morning so I might just have to bring the kids along for the ride. So goes the life of being a running dad! The extra 110 pounds should make breaking 19:00 a little tougher challenge. It is a flat course though so it shouldn't have a huge affect!

I still might run it solo if my wife bails on her ride. However, the grand parents are out of town and everyone I know is running the race so there is no chance for a baby sitter. I wouldn't mind going for my pr with the stroller one last time though! There is one part on the course that I could probably hit 19-20 mph if there is a tail wind.

Wish me luck! Anyone else running this weekend?
http://runningahead.com/profiles/69d214e40d824ad0b0a73c925d655a13
MichiganFlyer
posted: 9/5/2008 at 11:27 PM
JDF... I started working 10 hour days and pretty much shut it down the past month or so.
Hoping I can pick it back up quick when i decide to run again.

Today I wanted to go 8 miles in 1 hour (7:30 pace) and knew it would be a challenge. Well I got out mile 1 in 7:04 and mile 2 in 7:09 and that was a little too fast. I was hurting after 5 miles and could not keep it up. I quit at 5.5 miles in 40:38. I was still ahead of pace but a week off really hurt my endurance. I was getting excited with my 1st 2 mile times but it was not to be.
JDF
Non-Stroller-Still Crazy
 posted: 9/5/2008 at 11:46 PM
Quote from MichiganFlyer on 9/5/2008 at 11:27 PM:
JDF... I started working 10 hour days and pretty much shut it down the past month or so.
Hoping I can pick it back up quick when i decide to run again.

Today I wanted to go 8 miles in 1 hour (7:30 pace) and knew it would be a challenge. Well I got out mile 1 in 7:04 and mile 2 in 7:09 and that was a little too fast. I was hurting after 5 miles and could not keep it up. I quit at 5.5 miles in 40:38. I was still ahead of pace but a week off really hurt my endurance. I was getting excited with my 1st 2 mile times but it was not to be.


Mich sorry to hear about "The man dragging you down". Just take some time off and then hit it hard once it gets cooler.

I have ramped my training WAY up over the last 2 months. Most of it is geared towards top end speed though. I want to do well in the mile. I might need the weight of the stroller to keep it under control for the first mile on Sunday though! After doing 17 races in the spring and then not racing for 3 months I will probably get out of the gates like a greyhound that hasn't eaten for 3 weeks!
http://runningahead.com/profiles/69d214e40d824ad0b0a73c925d655a13
JDF
Non-Stroller-Still Crazy
 posted: 9/7/2008 at 10:18 PM
Well I didn't have a great race today. I ended up with a 19:26. I was feeling awesome the first two miles(5:39 and 6:15). Then the wheels fell off on the last uphill mile. The sun came out and it got REALLY HOT, really fast! I know that isn't an excuse but it affected me alot.

It was weird. I got so overheated in that last mile that I actually felt sick to my stomach. I still managed to hang on to third in my age group but I should have done much better than I did.

The rest of our team did really well! One guy that runs for the same Athlete's Foot store that we run for came in first with a 14:40 on a REALLY HOT and HILLY course. Our 42 year old star also came in 4th overall with a 16:40. That is pretty good considering 2 guys were under 15:00. There was some great competition out there today.

The day ended well though. My son ran a 12:25 mile on a hilly course in the Blazing Heat and Humidity. He never walked the entire time and he had a really good kick at the end!

My wife probably had the best performance of the day(Even better than the 14:40). She ran the 5K pushing both kids in the 110 Lb double jogger. She ended up finishing in under 30 minutes and she even had to CHANGE a diaper during the race! That is pretty good considering the stroller weighed more than she does!

Next week is my big mile race. I really better do well in that because I have trained specifically for it. I have a few weeks in between now and my next 5k so hopefully I will do a little better next time.
http://runningahead.com/profiles/69d214e40d824ad0b0a73c925d655a13
angrek
posted: 9/8/2008 at 4:16 PM
modified: 9/8/2008 at 4:16 PM
Good luck in the mile JDF, you kill me knowing that you can outrun me _with_ a stroller. Smile

So I stopped in a local running store to look around because I hadn't been in it. Great store and nice people. Talked about racing and weekly track sessions and stuff. I was talking with the owner about my hip injury and stuff and he suggested one of the guys there look at my gait. So he has me walk back and forth a few times he nods and says "Yup, your left leg is swinging out. It's longer than your right."

Wait, What??

Roll eyes

So I go home and look in the mirror really closely. Yup. My right shoulder sits lower than my left. How the heck do you look in the mirror several times a day and not notice one shoulder is lower than the other? Gah. Confused heh... Well, it explains a few things I guess. When I get up around 40 miles I always get injured. It's always been my left leg and/or left hip. When my long runs were getting up around 14 miles and I would get really tired I swore my left leg was kind of swinging out and around rather than bringing the knee up and I thought I was imagining it. Well, the training paces are picking up now that the body is used to mid/forefoot strike, but my endurance stinks right now because of the heat and getting back into the swing of trying to just run 5 and 6 days a week. Guess I'm going to do a lot of stretching and see if that helps and maybe toy with inserts in my right shoe.
Run like you stole something.
JDF
Non-Stroller-Still Crazy
 posted: 9/8/2008 at 8:42 PM
Quote from angrek on 9/8/2008 at 4:16 PM:
Good luck in the mile JDF, you kill me knowing that you can outrun me _with_ a stroller. Smile


What is really crazy is that I can outrun myself by about 1 minute with the stroller! I think I am going to push that thing until I can no longer get it to go uphill!
http://runningahead.com/profiles/69d214e40d824ad0b0a73c925d655a13


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