#8843229 - 11/07/16 02:46 PM
Re: [no specified end-month] post-a-5K challenge, who's in?
[Re: schtickaz.ai]
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schtickaz.ai
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Registered: 01/23/12
Posts: 35981
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whelp blew my 5k track effort this weekend and converted it into mile repeats
did a 6:25 first mile [and a 1:28 first 400m, aka 5:40 pace, taking the first turn at 5:15 pace lol moron] and as I backed off and tried to get it under control I decided to convert to plan 'B' --> mile repeats as I felt way too burnt to close out the 5K /had smoked myself
went 6:25/6:35/6:45 w/2 minutes of walking between. Not real hard efforts but I was working a bit. 152-155 peak HR. so like 80-85% of max HRM. OK they hurt a bit towards the end but nothing crazy. Kinda dissapointed with that final mile split to be honest, was hoping to bring it down to 6:30 or something and was surprised when I saw the split [was running in perfect darkness, I'm sure that didnt help lol]
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#8852023 - 11/14/16 02:24 PM
Re: [no specified end-month] post-a-5K challenge, who's in?
[Re: schtickaz.ai]
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schtickaz.ai
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Registered: 01/23/12
Posts: 35981
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went 21:18 just now, so not too far off my PB
6:35
6:51
6:53
6:26 closing 0.1
kinda felt the bern a little bit, was forced to dodge walkers 4-abreast taking lanes 1-4 [and their little dog] no big deal I guess. I was trying to run in lane 3 the whole way anyways, doing the 12 laps + 45 meters thing in #3
was only trying to avg 6:45 which I did precisely [within a second or dead on for sure], kinda hurt a bit. I lagged a little on mile 2 like I usually do. Went out a little too quick but didnt give up [6:10 pace first 400m, and even though I was forcing myself to slow it wasnt quite enough and the first mile came in a little quicker than I had hoped --6:35]. Lost control of my breathing a little bit during mile 2 lol cry, doing like 1-step inhale, 2-step exhale [normally I do 2-2], got it back together for mile 3 though.
Overall I'm thinking I'm officially at the point where if I want to go any faster I'm going to have to embrace pain/torture. Have to find a way to shut the brain off during mile 2  , I think I can recover mentally during mile 3 it's that middle mile that gets me
with this new data I think in a 5k actual road race I should shoot for a 6:40--6:45 first mile for best results, and to neg split from there. Going out at/near 6:00 flat or quicker really removes my chance for a good race it looks like. /duh
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#8858760 - 11/21/16 01:03 PM
Re: [no specified end-month] post-a-5K challenge, who's in?
[Re: schtickaz.ai]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 35981
Loc: State, Country, etc.
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damn blew/aborted my last track 5K TT yesterday
6:41
6:45
6:45 [last 0.3] came up 3 laps short lol
just didnt 'feel' like suffering this badly just to complete a 5K TT on that day I guess. I took a 5 minute breather, checked my vagina and ran a pretty easy
6:35
additional mile just to make up for it a little bit. wasnt working too hard. I guess thats what 5 mins recovery will do for you
anyways, I am targetting 6:40 goal pace for my thursday morning turkey trot. Gobble gobble motherfukcers!
Should just barely sneak me a PR [just under 21:00], assuming I can keep my shit together. My 'actual race' PR is only 21:30 so I should be able to come under that it looks like. I have a self-timed track 21:03 which will be a bit challenging to come under. 6:40 equals a 20:43 target 5k so I've got some room to play with if I need a few moments to rally around mile 2 which unfortunately I guess is normal for me.
I really, really hope I can check my shit and my tendency to give up right around mile 1.8--2.1 and close out that entire last mile around 6:30-ish.
Gonna hurt like hell I have a feeling. Also the crowds [20k+] will make it challenging. I'm in wave 1 so that should help hehe.
--
edit:
so here's my 'perfect' race for a 'perfect' day thursday if feeling great
mile 1: 6:40 , should feel easy as fuck. Hopefully as little hopping around to pass as possible
mile 2: 6:40 , should feel tough as fuck. Probably a mental gut-check moment occurs and I will either cave/fade or power on to PR-ville
mile 3: 6:30-ish, assuming I've passed the gut check... possibly a mini-gut check occurs again in the third mile and I rally [hopefully] and overcome it. I'm expecting breathing to be completely out of control here and on 1-2 beat [inhale/exhale] and probably involving some drooling
final 0.1: 6:30-ish, I dont see myself having a kick at all at this pace. Will just try to hang on. I will launch my kick about 400m out as always [just before last turn, I have the course memorized]
just hoping I can pass the gut check during mile 2 and have a good run. Basically I'm going out pretty hard and expecting to come back even harder while not fading in mile 2---I've never been able to do that before
well, at least I wont be going out in a 6:20/6:25 pace like I've done a few times in actual races and then just faded horribly through to the end. So perhaps 6:40 is about perfect for me on a perfect day. If I ended up straight splitting 6:40/6:41 all the way through that would be fine too and a nice PR
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#8859394 - 11/22/16 08:00 AM
Re: [no specified end-month] post-a-5K challenge, who's in?
[Re: schtickaz.ai]
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Riskhe Business
Provides a Great Work Environment.
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Registered: 05/17/10
Posts: 45635
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You better deliver on this.
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#8862215 - 11/24/16 05:30 PM
Re: [no specified end-month] post-a-5K challenge, who's in?
[Re: schtickaz.ai]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 35981
Loc: State, Country, etc.
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20:55 official
6:44/mi a PR, I'll take it, gah. I caved tho
6:43
6:41
6:51
Splits,bunch of traffic in first half mile I'm kinda thankful for to stop me from being stupid I guess. My buddy from work passed me at mile 2.8 or so that was funny. Gobble gobble mother fucker!
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#8867562 - 11/30/16 07:10 PM
Re: [no specified end-month] post-a-5K challenge, who's in?
[Re: schtickaz.ai]
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Design
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Registered: 12/11/02
Posts: 11460
Loc: The OC
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Nice work!
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