www.fetcheveryone.com

[Deleted User]

I've got my first 5k next week.



I won't be hoping to break 16mins.

[Deleted User]

5ks are ace 360 (from my vast experience of running 2 of them). In the first one I clearly remember thinking 'I'm getting a bit knackered here' then seeing the 4km marker and thinking 'well maybe I can push on a bit'

[Deleted User]

What are you hoping for, 360?

[Deleted User]

No idea really. 22 mins? Does that sound reasonable? My 10k best is 47:21, so 22 should be just about possible.

[Deleted User]

So, do you just say its only 5k and go full throttle from the start, or try and stick to a sensible pace?

[Deleted User]

You need to feel ill all the way round.


22 mins sounds doable.

[Deleted User]

That does sound reasonable 360. Have you tried putting your 10k into a race prediction calculator. There's one on this site somewhere or try runningforfitness.org.

Someone, possibly FR, suggested trying to see how far you can get at marathon WR pace. Not many people will get past the first 400m I reckon.

[Deleted User]

Right, thanks for that katie. I'm really looking forward to it now. Must remember to have an empty stomach.

[Deleted User]

RW says 22:42. Getting more doable.

[Deleted User]

22 mins=ill all the way round, vomit at the end.

22:42=ill all the way round, retching, no follow thro' at the end.

[Deleted User]

performance predictors suggest 22:40 based on a 47:20 10k, but most people have a 5k time that's better than 'equivalent' 10k so I'd go for 22.

(McG's time is 22:27 so you can always have that as a secondary target.)

One suggestion I heard for 5k strategy was to speed up to and then faster than target pace, so if you want to run 22, then you'd aim for splits of

4:30
4:27
4:24
4:21
4:18


but 'run hard, hold on' seems like a neat tactical summary


(I managed 80m at marathon world record pace <sigh>)

[Deleted User]

Slow is right tho'.

5k's are great. They are so short, it's surprising how soon it's over.

[Deleted User]

Out of small acorns....

[Deleted User]

Had some fun experiences of 5k running then KB?

[Deleted User]

yeah - you also feel fine within about 10 minutes of finishing (depending on how much vomiting there was), which is a bonus.

[Deleted User]

(that could have been TOTP from hell)

Gobi

I hate 5ks I have to work tooo bloody hard

[Deleted User]

you need to give yourself a run up gobi (say 30km or so)

[Deleted User]

I have never vomited after running a race.

<sigh>

Have i really pushed it?

Maybe Reading could be a first for sub50 and a first for vomiting?

[Deleted User]

Sod the race predictors. I've a new target if McG's best is 22:27!


After the no vomit retch at my last race, I'm a bit wary of pushing it harder. I could have made a right mess of the results page if I'd run that little bit faster.


You didn't have any lucky escapes on Wednseday katie did you?

[Deleted User]

Mind you, the race is in a studenty part of Leeds, so vomiting in public is pretty much encouraged.

[Deleted User]

I always wondered why the marshalls wear those yellow binbag things

[Deleted User]

Some people did look dodgy, but in any case we had our waterproofed clipboards, which would also be vomit proof!

Gobi

actually I'm fast over 5 miles if I warm up for 15

[Deleted User]

If fast over 15 miles if I don't do the first 5.

[Deleted User]

Very excited, just noticed that 2 miles into tommorrows run I shall pass 700 miles for the year. (yey - small wavey flag moment)

Also slightly disturbed by the fact that I've already been running for over 100 hours this year.

[Deleted User]

Also just looked at my training plan and discovered I've got over 160 miles scheduled for August <gulp>


And 183 for September <KAK>

[Deleted User]

lets see how far I get before something falls off

[Deleted User]

Something new for the matchbox collection?

[Deleted User]

Just as long as I can alphabetise it ;-)

Are you long running with the harriers tomorrow KB?