Wednesday, April 22, 2009

4/22/09

The recovery paces seem to indicate I didn't throw enough of myself into the last 5K, which is somewhat disappointing. Still, it's always good to feel good.

4/22/09
am., 7 miles, 45m, 6:37 pace
Sleep: 6h 5/10 (see Finn for details)
Legs: 8/10 weightless
Weather: 66 degrees
Notes: Felt very easy the whole way.

4/21/09
10 miles, 1h09m, 6:53 pace
Sleep: 7.5h 7/10
Legs: 7/10
Weather: 63 degrees (warming up quickly)
Notes: Felt fresh at the get-go, felt it a little at 8 miles until the end.

6 comments:

Abadabajev said...

Nice try on your 5k race. Can't win them all.

If you want to run 5k in 16 minutes, you need to run 3:12 per km.

Perhaps, I'm lazy these days and have not verified all your workouts, but I do not see any 1k repeats at 3:12 pace.

3:12 repeats with 1 minute recovery. Do your repeats until you're off by 5%

3:12 = 192 seconds x 5%= 9 seconds

192+9=201 seconds.

When you can't repeat at 3:21 per k, stop. Now initiate your recovery immediately after your repeats. Do 10k at 6min. per k

Sometimes you need to find the correct stimulus to stress your CNS.

I haven't seen any pics of your 2 kids lately. Hope you and your family is doing well.

larry said...

"Abadabajev said...
Nice try on your 5k race. Can't win them all.

If you want to run 5k in 16 minutes, you need to run 3:12 per km.

Perhaps, I'm lazy these days and have not verified all your workouts, but I do not see any 1k repeats at 3:12 pace."

By the reasoning you stated above, why aim for 3:12? Might as well just pick 3:00 and run 'round the track 'till you drop so you'll hit 15 minutes instead of 16 minutes. Or heck, pick 2:50/k as your number.

Maybe he didn't run 1k repeats at 3:12 because he wasn't in shape to run 1k repeats in a workout situation at that pace. But that doesn't mean he can't go 15:xx in a race. He's trying to avoid leaving his races on the track on Tuesdays and Wednesdays, and saving the big efforts for race days on the weekends.

Mike said...

Hey Abadabajev, nice hearing from you. Aside from a scorpion sting to our daughter things have been great with the kids, thanks for asking.

The paces on the speed-work have been slower, but I feel they're in line with where I am at the moment. Going back to Mystery Coach's Axiom Number One here: "Workouts show what condition you are in; they don't make you into that condition".

The data: 10 x 1000's at 3:24 or so on 3/28, 10x400's at 75-76 on 4/1, 6x800 at 2:35 on 4/8 and the 2400 time trial at 5:12 pace that left me fried on 4/11 show no indication that sub-16 is in the cards at present.

Believe me, I have the splits memorized in 400, 800, 1000, 1600 and 1 mile increments when it comes to sub-16 (yeah, I'm a little anal). When I ran 16:16 last year I was able to run 3:10's and 3:11's for 1K repeats, but it took all spring to get there. ...Spring's not over yet (though as the temperatures creep into the 90's it feels that way). There's still three weeks ahead to get there.

Mike said...

Oh, and thanks for the comments Larry. Abadabajev likes poking the bear, and it's always fun sparring with him since he keeps things on the lighter side. You're right, unfortunately I'm not up to 3:12's in workout mode at the moment, but I'm hoping to get there.

Blaxabbath said...

Your kids are rad.

Silicon Valley Warrior said...

Mike

I ran into the same thing in my late 30's. You sound very over trained. I know you have cut back but there is a time where running high miles and all the pounding take effect. It has come home to roost. You won 't like the solution. I too beseiged the 16 minute 5K barrier but finally made it under. I made it on 75 mpw in my mid 30's and again on 45-50 mpw in my late 30's. You needto really recover.