2012 20:00 5K Throwdown

20:43 PR

I have a duathlon with a 5k start on feb 25 so much sooner but I'm hoping to PR that 5k sub 20, haven't 5k'ed in almost a month

PR- 17:12 back in I think 03

Use to run 30-50 races a year, mostly 5k-10ks....not anymore

can't tell you the last time i ran hard and fast, no speedwork for the last 7 years

Probably in 21 min shape, hopefully be in sub 20 shape  in a month or so, there are a couple of local races coming up so maybe I will jump into one and see how great horrible it goes

Ok, two lucky takers are in for the 20:00. Let's see the plans!

I just had a donut, my last donut. (cue: Taps). Time to get it on. 

Current situation: 

• Aerobic Base: Years of tris and marathons have kept some base intact. Last known decent athletic performance was about 18 months ago.  
• Weight: Fat. I'm hovering at 210-ish. Playing weight for a 20:00 finish will be around 185 (I'm 6'2")
• Diet: I like to eat, and I like diet pepsi. Changing this will be one of the major changes. 
• Resources: No excuse here. I live in Detroit and belong to LTF. I work in another city with an LTF. I've got access to any kind of workout I need to, 24x7.
• Run-specific: 5K PR was 21:05, 10 years ago. 10K PR is ~43, and that would have been 15 years ago. 
• Current fitness: Today I could probably run 3 8:00 miles, or 4 8:30's. I'd die any longer or faster than that. Average mileage (weekly) for 2011-2012 has been <10. That's right, TEN.

So the plan moving forward is to build base for 4-5 weeks and assess progress. If I had the Jack Daniels book handy, I'd likely structure the plan around that. In the absence of it, I'll do this first week on Barry P's program and make a decision next weekend about the specific plan, when I can put Barry's plan or Jack's plan side-by-side. 

For Barry P's plan, my slow pace is 9:30-ish, tempo pace 8:30-ish. 

Week 1's plan, starting tomorrow, will be just running. 3 short runs @slow pace, 2 med runs @ tempo pace, one long run  @ comfortable pace. Will also include 2 or 3 swims and a bike ride or two - it's free cardio.

• Goal 1: run 6 times for a total of 2:30
• Goal 2: 10 total aerobic workouts totaling 5:30
• Pick a plan for the next 4-5 weeks
• Wear my HRM for all workouts to begin to get zones figured out
• Monday 15 min run @9:30
• Don't cave on the diet changes

No specific goal for weight. If I do all ^^^, the weight will come off over time. 

Anyone else got a plan?

I've heard that, too. If I'm reading that correctly, this is what Jack Daniels recommends in Phases 2 and 3 of his 5k to 15k program....I've got a little time to get to that point...

oooh. Good luck!  Keep us posted. 

I'm still working on base. Just time. A little endurance, trying to go easy, nothing but consistency. Actually, that's really all I can do until I shed the winter coat.

didn't bring my garmin, never do for races b/c i don't wanna stare at it....

i ran 20:17 I was capable, it just didn't happen that race

Nice result!  

Saw the post in tri-talk that the 5K was sorta a consolation prize, but congrats on 1st overall. Looking forward to you shaving the last 0:17 off that result. Keep at it.

I did a 3 mile race in 18:49 on Saturday.  It wasn't 3.1 miles but I bet I could have coverd that last .1 in 71 seconds.  Same race last year when I was in better fitness I hit 17:58.  My training plan is not impressive, I am just trying to get back in shape after some time off.  The race part of my HIM plan looks something like this, 3/4/12  6, 8, 8, 7, 2, 14 next week is a rest week and then 7, 9, 9, 7, 3, 15 then 7, 10, 10, 7, 4, 16 before tapering for race.  Most of these runs will be at around a 7:45 to 8:15 pace with the long runs at 8:30 ish (depending on fatigue load).  I currently am bike focused so most of my speedwork is on the bike.  Hopefully I can get some more run speedwork in late April which will look like mile repeats.  10 min warmup, 1 mile at a 7 mpm pace, recover quarter mile, rince repeat 1x first week up to 12 or so before next race.  Then there is the quarter to half mile hill charges every other week.  Another fun workout is 10 min warmup followed by quarter mile at 6:00-6:15 mpm pace, quarter mile jog, rince and repeat.     

My son is in track and cross country too.  He will not beat me this year, but may next year during his senior year.  His personal best times so far are 5:15 1 mile, 19:35 ish 3 mile and 1:35:00 half mary.  Luck with your training... it is only a matter of time though.  Those young pups get back in shape in 1 month where it takes me 3 months.     

You are going to need more than 5 weeks to get from where you are to where you want to be.  My best guess would be more like 1 year of consistent training, but minimally a 16 to 20 week program.  Your son is gona have braggin rights this year.  If he gets lazy though you can catch him by the end of summer, if he stays fit, then a race this time next year you can probably tie him.

Could I be part of your challenge? My 20 is a 22, though. FWIW, according to this calculator (http://www.marathonguide.com/fitnesscalcs/ageequivalent.cfm), me running a 21:59 is equivalent to a male of my age running a 19:26.

I had run 22:51 twice in the last few years, and ran a 22:28 a couple weeks ago (the course was hilly, but the weather was perfect). My "A" 5K race is mid-May. I am running two others before that. I was a runner before I was a triathlete, and this goal is a big deal to me.

oooh I want in.  Although I'm broke down right now and can't run for at least 10 more days according to my doc (stress fracture from too many ultras too close together in Jan and Feb).

My latest 5k PB is 20:26, which I hit sometime las October.  My 5k PR is in the 16:50s, but that was way back when I was a senior in high school (1994).  And I've had a goal to get back into that kinda shape.  I don't think I'll ever hit 16s again, but I'd be happy with what I call "freshman speed", i.e. in the upper 18s/lower 19s.  Shoot, I'd just be happy to break 20!

Since I was told I needed to take a break from ultras, maybe its time to find some speed?? I like it!

Hmmmmm, I wish I wasn't on Sabbatical and saw this earlier.

This is something that I would like to do.

My best was 18:06 back in 1984, and I ran a 21:20 or 21:40 something this past Sep. and looking on improving that.

Looking good.