With a Turkey Trot a mere 6 weeks away, I have been thinking about what it will require to best my previous PR on the course. To begin with, there are several advantages to the race, and this is why I think a new PR is conceivable and why I have reserved my 5K efforts until this point.
First of all, the course is close. Like out the front door close. The start is about a half a block out my front door and the race goes right by my condo (and the 3 mile loop is one I regularly run). This proximity gives me a huge mental advantage: I know the course like the back of my hand so I know what mile markers to key myself into distance and I know where I will need to push myself for the final stretch. Plus, being so close takes away from the anxiety of getting to a race. Seriously. Part of my stress for each race is ensuring that I know how to get to the start line with enough time. With this race in walking distance, I can roll out of bed at 7 and be at the start line at 7:30 no problem.
Secondly, the weather here in South Florida on Thanksgiving is usually perfect for running. Morning temps for that time of year hover around 50-60 degrees (although last year was a little cooler than that), which is perfect for a 5K -- cool enough to run comfortably but warm enough to not need extra layers.
Lastly, it's this same course that I have consistently been able to achieve my best 5K times each year. As I mentioned previously, my time last year was 28:28 -- the time I hope to beat this coming year. So, with all of that in mind and in my favor, I decided this evening to run the course and time myself to see what kind of time (or lack there of) I am working with at this point.
I jogged over to the area where the race begins and set the Garmin. I didn't want to necessarily "race" the course, but I did want to push myself so I could understand again what it's like to push myself for time (I have spent the past 4 months just being concerned with covering the miles, now I need to cover the miles quickly).
Mile 1: 9:25
Mile 2: 9:33
Mile 3: 9:46
.1: 0:49
Total Time: 29:35
This is pretty much what I expected; although, it does demonstrate my key problem with the 5K: pushing too much too soon. Clearly, as the miles progressed, I tired and each mile got progressively slower. I don't necessarily care about negative splits, but I would like to see more consistent miles (10-20 seconds apart may not seem like that much, but within this short a distance, it kinda is). Plus, I understand that in order to achieve an improved time, I need to keep each mile around 9 minutes, reserving 30-50 seconds for that last tenth of the race. Ideally, I'd like the Trot's race time to be about 2 minutes faster than the above time I ran this evening.
I think it's conceivable, but I will need to be conscious of doing speedwork and I think I will make it a habit of timing myself on the course over the next few weeks to see how I can improve upon what I started with tonight.
17 comments:
You might have to put the Garmin to work over the next 6 weeks :)
Have fun!
Ahhhhhhh speedwork. What fun. Better you than me :P I think you're going to kick this 5k's ass. No doubt homie!!
Erin brought up a good point with the Garmin, are you going to use it now? Are you going to be able to handle the annoyance of the thing LOL.
Sounds like a good goal. Especially since you get to practice on the course!!
that's a great run, Jess.
Those races right outside the door are great...not that I am capable of sleeping to 7am though.
there was an article way back about going out fast in a 5K and how it resulted in better times...I'll see if I can find it for you.
50-60 degrees, winter, ahh, old friend winter. when will you come back to S. Florida?
(must stop leaving long comments just because I'm a bundle of energy, sorry)
ohh great run. You are going to kick butt. I think that is a fantastic start.
Sounds like a good race for you to PR. Good luck. s
You'll do great -no doubt! :)
Last years Turkey Trot in Miami was soooo nice. It was freezing and sunny and I had a great run! I hope it's like that this year.
Sounds like you are running a pretty good speed right now. With the weather cooling down a bit and a little speedwork, you should have no problem getting your Turkey Day PR.
You can do it! It would be so nice to roll out of bed and be at a race.
I think you are very capable of beating that PR!! OMG>... I can't believe the Turkey Trot is about 6 weeks away.. I need to start focussing!
A six week plan for PRing a 5K sounds like a lot of fun to me! Good luck!!!
I think you are on the right track, try to find the pace that you think you can hold for the entire 5k. And start there, if you have a garmin this is very helpful especially if you use the lap pace pane.
Anyway I think you get 5k's are really about a couple of things V02 and mental toughness.
You have enough time to run some repeats either on a track or on a treadmill try and do, 400's 800's, 1,200's. Run them hard, you can make some pretty quick gains and I think it helps with percieved effort come race day.
One speed workout I love on a treadmill is 1 mile warm, 400 (200 Rec), 800 (200 Rec), (1200) (400 Rec), 800 (200 Rec), 400, 1 mile cool down. I guess you could set this up on the Garmin as well if you wanted.
Maybe try to start with the repeats at about 8:15 minute miles maybe even a little faster for the shorter ones.
Good luck I know you can PR in the Trot! I wish there was a Turkey Trot around here.
Figuring the pros and cons you forgot to factor in that you will be missing the greatest food feast (And caloric intake)of the year! A big con or a big pro?
I had the turkey trots once. Man that was a horrible Thanksgiving. Always remember to make sure your turkey is fully cooked before you eat it.
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i think you'll break 26 minutes. i really do. specially if you do some of bob's speedwork.
I am thinking of my local Turkey Trot, but having trouble getting back into the running thing post marathon-meltdown :) I have to convince myself to get out and run TODAY - so November runs are hard to keep in mind! And ours is an 8K, so I need a bit of extra motivation.
I think that's a great plan. What a way to run a 5K than to run it on a course you're all too familiar for you! Remember too, the adrenaline will always push you more, so about 2 min under your mock 5K is VERY achievable! Love your attitude! Those mile times are great, btw!
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