Run a 5k in less than 24 minutes

As usual, the run was nasty. I redlined (heart rate 170+) after the first mile and a half, and I have to use every mental trick I know not to give up. The only thing I did different from my previous attempts was to set the auto-lap of my GPS watch to 200 metres. I did that in order to give myself more feedback on my progress. In order to run 5k in 24 mins, on the average each 200m lap must take 57.6 seconds. So, I gauged my progress by how close I was to this target pace.

I need to do a two more weeks of training and try again. Specifically, I will do more intervals and tempo runs. My interval training now constitute 0.25 miles in about 110 secs, then I do the slowest jog possible for 120 secs. During my next interval, this cycle will be repeated 12 times. I am also going to drop 3 lbs to lighten up the load.

Once I can run faster than 24:07, I may readjust my goal. This is because my original goal is a VDOT 40 which is a 5k in 24:07.

I did 8×400m all but 1 of them under a 7:20 pace. One threshold run next week and I will attempt the 5k again.

I was taking a breath every 3 steps during most of the run. I think that is very inefficient. Next time I will try to keep my breathing pattern to 4 steps a breath for at least 2 miles.

I’m a little disappointed, but my girlfriend agrees that it was hot and miserable, so I’m sure that had something to do with the slow time. Part of me wants to keep trying, but I know I should take a break so that I don’t burn out. I’ll come back to this later.

If nothing else, I did a good job keeping to the training schedule. Next Saturday is the race, nothing left to do but easy runs, sleep and good eating.

23:42
i PRed by 30 seconds :)
it’s nice to work SO hard at practice and finally see it pay off. so my next goal is under 23…haha yeah, i know i’ve got a long way to go. but hey there’s no harm in trying!

Couldn’t sleep, so I got out of bed and put on my running shoes. I’ve never, ever run around my neighborhood before because, well, I don’t really have one. It’s a small gated community and the only outlet is a pretty major road. So it was with great surprise that I found a footbridge going over a creek connecting our neighborhood with the big fat shopping center next to it! Why in the world did they put a footbridge there? Does it get any use? Anyways, now I know I’m walking distance to a lot of shops. I wish I had known sooner.

Did the last bit of speed work I’m going to do before the race. 5×880yds, with 440 light running between. I did the first 3 intervals great, right on pace. The first interval felt really good and comfortable—I thought I could run like that forever. But by the end of the 3rd interval, I hit some kind of a wall. The last 2 were about 9:00 pace, and I had to walk after those.

I think I’ve almost fully adjusted to the hardness of asphalt. My calves and shins don’t ache anymore after running. Also, I’ve finally got a good feel for pace in the great outdoors (I had become too reliant on the falloffs at the ends of the treadmills to keep my pace honest). So the only factor hurting me is hot sun and Louisiana humidity. I purposely did my speed work in the afternoon. From now until the race, all I have left are easy training runs, so I’ll try running in the mornings, which should be more representative of what I should expect to encounter. In any case, I’ve done what I could. It would be a shame not to meet my goal after all that work, but I’m trying not to put too much meaning into a single race. There are other races to be run if I really want to continue….

i think this might happen soon! doing speed work in track made me alot faster, now i’m running with girls i never thought i’d be running with. my mile repeats today were at 7:38, 7:39, and 7:38. but that was with 2 minutes rest in between each one. either way that’s really good for me. i’ve got a 5k on saturday, so we’ll see how it goes! i’m really excited about this cross country season…

I’m no longer confident about completing this goal. My outdoor runs have been going slower and slower. Well, I guess I’ll do the best I can in the time I have left. 2 weeks to go.