General Discussion Triathlon Talk » What can I run for Turkey Day 5k? Rss Feed  
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2014-10-30 1:52 PM

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Subject: What can I run for Turkey Day 5k?

Bit of a "guess my time" thread I suppose, entirely for fun. Like probably most people here, I'm running a 5k on Thanksgiving morning. The last couple months have been entirely base work of mainly aerobic and EZ runs (doubles almost daily) with the occasional "fast finish", fartlek and some very loosely structured tempo work. Just started hitting the track this week to work on specific 5k pace. Average miles leading into build for past 8 weeks have been 75-100 miles per week. Year old 5k PR of 17:40. I have forgotten what color my bike is and how to get to the pool. 



2014-10-30 2:00 PM
in reply to: thebigb

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Subject: RE: What can I run for Turkey Day 5k?

I'm predicting a new PR of 17:20.

What do your track workouts look like?  I just started my weekly track workouts in prepartion for a string of 5k's over the Winter and would love to hear what you are doing.

2014-10-30 2:07 PM
in reply to: popsracer

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Subject: RE: What can I run for Turkey Day 5k?

Originally posted by popsracer

I'm predicting a new PR of 17:20.

What do your track workouts look like?  I just started my weekly track workouts in prepartion for a string of 5k's over the Winter and would love to hear what you are doing.

Just a quick, short build into this one. Track is as follows in addition to a weekly hill session and a long run of around 15-17 miles with some tempo mixed in.

 

all work is at 5k pace

week 1 - 10x400 w/200 running recovery (already completed)

week 2 - 8x600 w/200 running recovery

week 3 - 6x800 w/200 running recovery

week 4 - 5x1k w/ 200 running recovery

race week - small taper 

 

2014-10-30 7:09 PM
in reply to: thebigb

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Subject: RE: What can I run for Turkey Day 5k?
first of all-thank you so much for posting that Rim2Rim2Rim video-it was fantastic!
It was fascinating to me personally as I contemplate doing that...just mind blowing scenery...

second-my guesses are twofold, and based on you really being able to hold 5x1k at sub 3:30
-with proper taper 17:39
-without proper taper 18:01* (this would be my real guess as you said 'small taper')

sorry, I don't think you are ready for the 5K RP pain with so many easy miles...one month of speed sharpening is often not enough-but you are young so a PR is remotely possible

good luck!
2014-10-31 11:11 AM
in reply to: dtoce

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Subject: RE: What can I run for Turkey Day 5k?

Glad you enjoyed the video. Was hoping to clean it up further and condense it to one shot but GoPro Studio was just giving me absolute fits and some of my video clips were apparently corrupted and wouldn't load so it kept crashing. I'm not much for patience so I just called it good enough. Definitely a trip worth doing! I am looking forward to going back next year and doing some running down in the canyon to explore a lot of other areas. 

 

This will definitely be an interesting experiment for this 5k. While the last few months have been base work they've certainly not all been easy, more in the realm of aerobic, so let's say 7:00-7:15 pace with tempo work on 6:20-6:30. On the track this week for 400s I was holding 82s pretty well so there's hope for some speed. But yeah, small taper as it's more a B race for me and this is just all fun prep for Boston. 

2014-10-31 11:20 AM
in reply to: thebigb

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Subject: RE: What can I run for Turkey Day 5k?
Originally posted by thebigb

this is just all fun prep for Boston. 




good luck in the sub3 attempt at Bawston!
as you pointed out, big base numbers and solid aerobic conditioning will be the key to getting that prize-and you WILL achieve it


2014-10-31 11:27 AM
in reply to: dtoce

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Subject: RE: What can I run for Turkey Day 5k?

Thanks! Hoping for sub 2:50 in Boston if all goes well this year. 

2014-10-31 11:57 AM
in reply to: thebigb

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Subject: RE: What can I run for Turkey Day 5k?
Planning a Turkey Day 5k this year and talked my 19 year old son into doing it with me. He's never run a 5k race before, but he is very fit (weight training/ Kinesiology major). He's already talking trash, asking me what my excuse will be when he beats me! Sad part is, he probably will, but it will be great to have him out there!
2014-10-31 2:33 PM
in reply to: thebigb

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Subject: RE: What can I run for Turkey Day 5k?
can we assume 60sec to cover the 200m recovery?

With another 3wks odd of training I am going to go with:

New PR 17:27
2014-10-31 7:55 PM
in reply to: thebigb

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Subject: RE: What can I run for Turkey Day 5k?
Originally posted by thebigb

Bit of a "guess my time" thread I suppose, entirely for fun. Like probably most people here, I'm running a 5k on Thanksgiving morning. The last couple months have been entirely base work of mainly aerobic and EZ runs (doubles almost daily) with the occasional "fast finish", fartlek and some very loosely structured tempo work. Just started hitting the track this week to work on specific 5k pace. Average miles leading into build for past 8 weeks have been 75-100 miles per week. Year old 5k PR of 17:40. I have forgotten what color my bike is and how to get to the pool. 




I predict you will have a beer in hand post race within 2 minutes.
2014-11-01 12:41 PM
in reply to: hessma


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Subject: RE: What can I run for Turkey Day 5k?
Originally posted by hessma

Planning a Turkey Day 5k this year and talked my 19 year old son into doing it with me. He's never run a 5k race before, but he is very fit (weight training/ Kinesiology major). He's already talking trash, asking me what my excuse will be when he beats me! Sad part is, he probably will, but it will be great to have him out there!


That's very cool. Now prepare to school that young wippersnapper!


2014-11-03 10:38 AM
in reply to: bcagle25

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Subject: RE: What can I run for Turkey Day 5k?

Originally posted by bcagle25
Originally posted by thebigb

Bit of a "guess my time" thread I suppose, entirely for fun. Like probably most people here, I'm running a 5k on Thanksgiving morning. The last couple months have been entirely base work of mainly aerobic and EZ runs (doubles almost daily) with the occasional "fast finish", fartlek and some very loosely structured tempo work. Just started hitting the track this week to work on specific 5k pace. Average miles leading into build for past 8 weeks have been 75-100 miles per week. Year old 5k PR of 17:40. I have forgotten what color my bike is and how to get to the pool. 

I predict you will have a beer in hand post race within 2 minutes.

You're probably spot on with that one

 

Went 37:38 in a 10k this past weekend, training through it. I paced it like junk but I'm not that experienced in the 10k world and I didn't know what to expect. Touch better execution and I think I could have went sub 37. Getting closer. 

 

Time to lose 20lbs. 

2014-11-03 11:38 AM
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Subject: RE: What can I run for Turkey Day 5k?
Originally posted by thebigb
>Went 37:38 in a 10k this past weekend, training through it. I paced it like junk but I'm not that experienced in the 10k world and I didn't know what to expect. Touch better execution and I think I could have went sub 37. Getting closer. 

 

Time to lose 20lbs. 




getting closer, but still a ways off
that would be a vdot of 55, equivalent to a 5K of 18:20ish
=no pr...yet

keep sharpening

I'm liking my guess more and more of 18:01* (~vdot of 56)


Edited by dtoce 2014-11-03 11:45 AM
2014-11-28 11:14 AM
in reply to: thebigb

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Subject: RE: What can I run for Turkey Day 5k?
stop playing hard to get.

and the result was???????????????????????????
2014-12-01 10:52 AM
in reply to: qrkid

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Subject: RE: What can I run for Turkey Day 5k?

Still waiting ...

2014-12-12 4:28 PM
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Subject: RE: What can I run for Turkey Day 5k?

Sorry everyone, guess I should update this. 

Essentially, I blew it up. Race report here which will add a bit more insight. Long story short, I feel I was still carrying too much fatigue into race day. Lesson learned. After another week of taper/idle time I managed a 1:18:xx half marathon so I'm in the ballpark. That race report is here. Another 5k this Sunday but as I'm back to bigger mileage this week I'm not even taking a swing at it. It will have to wait until after the new year for another honest crack. 

 

Cheers!



Edited by thebigb 2014-12-12 4:28 PM


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