Another YTF follower another dream: follow my progress to another half marathon and beyond!!
09-18-2015
, 04:44 PM
this week is supposed to be a recovery week, remember that! 
i wouldn't do a long run on sunday. just do an easy 2-3 mile recovery run with a very easy pace instead. avoiding injury is really the absolute key. and i know, you never had problems so far, but you really shouldn't risk it. and the 5k race is a high intensity effort, give your body time to adapt and recover. always remember: you get faster while recovering, not while running...
about 5k pace: it's hard to say. normally if your REAL easy pace is 11min miles, your 5k time should be somewhere around 26:30 - 27:00 (if you go by VDOT values; more about VDOT for example here http://www.runbayou.com/jackd.htm)
but it's highly likely that you run your easy runs way too fast. but still, my gut feeling (based on nearly nothing) is that you can run sub30. personally, i would start at a 10min pace and go from there. make ABSOLUTELY sure that you don't start too fast. the first few hundred meters should feel very slow, race adrenaline and all the people running by you will do that. after one mile (and exactly 10 minutes), you should still feel very good. if it's already hard, reduce pace a little. otherwise, just keep the pace. if it's still very easy after 1.5 miles, open up and let loose. but i assume it will be like:
after 1mile: well, that's fairly easy
1.5 mile: it's starting to slightly hurt
2 mile: thank good i didn't run faster at the beginning, this is becoming hard
2.5 mile: why do i do that? it hurts! at least it's only half a mile (and a little bit) to go
3 mile: running is sooooooo stupid, but i see the finish line
you cross the line after 29:47: weeeeeeeeeeeeeeeee
if you get more experienced and "in tune with your body" you know quite well how fast you can run. so you just go with this pace and then either split slightly negative or slightly positive. (at least if you avoid to rush out too fast; it happens easily unfortunately; but with GPS watches, there's really no excuse to do it). good luck.
ps: don't forget to warm-up properly to your race, whatever this means to you. but defnitely run around before for at least 5-10min
i wouldn't do a long run on sunday. just do an easy 2-3 mile recovery run with a very easy pace instead. avoiding injury is really the absolute key. and i know, you never had problems so far, but you really shouldn't risk it. and the 5k race is a high intensity effort, give your body time to adapt and recover. always remember: you get faster while recovering, not while running...
about 5k pace: it's hard to say. normally if your REAL easy pace is 11min miles, your 5k time should be somewhere around 26:30 - 27:00 (if you go by VDOT values; more about VDOT for example here http://www.runbayou.com/jackd.htm)
but it's highly likely that you run your easy runs way too fast. but still, my gut feeling (based on nearly nothing) is that you can run sub30. personally, i would start at a 10min pace and go from there. make ABSOLUTELY sure that you don't start too fast. the first few hundred meters should feel very slow, race adrenaline and all the people running by you will do that. after one mile (and exactly 10 minutes), you should still feel very good. if it's already hard, reduce pace a little. otherwise, just keep the pace. if it's still very easy after 1.5 miles, open up and let loose. but i assume it will be like:
after 1mile: well, that's fairly easy
1.5 mile: it's starting to slightly hurt
2 mile: thank good i didn't run faster at the beginning, this is becoming hard
2.5 mile: why do i do that? it hurts! at least it's only half a mile (and a little bit) to go
3 mile: running is sooooooo stupid, but i see the finish line
you cross the line after 29:47: weeeeeeeeeeeeeeeee
if you get more experienced and "in tune with your body" you know quite well how fast you can run. so you just go with this pace and then either split slightly negative or slightly positive. (at least if you avoid to rush out too fast; it happens easily unfortunately; but with GPS watches, there's really no excuse to do it). good luck.
ps: don't forget to warm-up properly to your race, whatever this means to you. but defnitely run around before for at least 5-10min
Last edited by trontron; 09-18-2015 at 04:50 PM.
09-18-2015
, 06:52 PM
somehow "forgot" during parts of the above post, that a 5k ist not 3 miles, but 3.1 instead.
but you ran a 10k with 11min miles avg for a long run (and still felt good enough to run 10:20 pace for the last part). so i think 30min 5k should still be a good goal and achievable. start out in 9:45 pace for the first mile, and see where that takes you
(or of course, do what you feel like is the right pace. you know better what you're capable of, obviously). but i stand by my 29:47 prediction, hehe
but you ran a 10k with 11min miles avg for a long run (and still felt good enough to run 10:20 pace for the last part). so i think 30min 5k should still be a good goal and achievable. start out in 9:45 pace for the first mile, and see where that takes you
(or of course, do what you feel like is the right pace. you know better what you're capable of, obviously). but i stand by my 29:47 prediction, hehe
09-19-2015
, 01:18 AM
Quote:
somehow "forgot" during parts of the above post, that a 5k ist not 3 miles, but 3.1 instead.
but you ran a 10k with 11min miles avg for a long run (and still felt good enough to run 10:20 pace for the last part). so i think 30min 5k should still be a good goal and achievable. start out in 9:45 pace for the first mile, and see where that takes you
(or of course, do what you feel like is the right pace. you know better what you're capable of, obviously). but i stand by my 29:47 prediction, hehe
but you ran a 10k with 11min miles avg for a long run (and still felt good enough to run 10:20 pace for the last part). so i think 30min 5k should still be a good goal and achievable. start out in 9:45 pace for the first mile, and see where that takes you
(or of course, do what you feel like is the right pace. you know better what you're capable of, obviously). but i stand by my 29:47 prediction, hehe
