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First Race and I'm hooked!


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Old 24-09-2010, 09:46 PM   #1
FastEddy
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First Race and I'm hooked!

Hi fellow runners:

Running all started for me this past June 16. Some people I work with were going out after work to run an "easy" 4K. They suggested I come along. While I have been lifting weights for years, I was not a runner. However, I decided to tag along to see if I could keep up - more as a lark than anything else. We did 4K in 25 minutes. It almost killed me!

However, I decided, maybe I will give regular running a shot and see how I can fare in a 5k race. We decided to enter a 5K race together months in the future. So, to get a fitness baseline, I ran 3K by myself as fast as I could on June 22. It almost killed me! My time was 16:09, which according to the RW race predictor calculator, translates to a 27:45 5K time. But my right knee was in pain. I stopped running and went to get custom orthotics and a knee brace. It was not until July 8 that I felt healed enough to resume running. I did 5K runs about 5 days a week at very easy pace (about 8 min per km) until August 3rd.

On August 3rd, we (my work gang) started Jeff Galloway's 6 week training plan for 5K runners. This consists of one easy run, one long run, one session of 400M speed laps and one session of either "magic mile" testing or "race rehearsal" (running at race pace for longer and longer distances throughout the program) - for a grand total of 4 runs per week. The average of my last two magic miles in the program predicted a 5K time of 24:45. So, on race day, which was Sept. 19th, I planned to run each kilometer at 5 minutes per kilometer or less in order to break the 25 minute mark. The course was rolling but with a massive 109M hill in the first km. Here are my km splits, according to my Garmin:

5:02
4:54
4:57
4:49
4:41


I had to run around many who had gone out too fast and slowed or actually began walking. I had an adrenalin surge during the race and really did not feel the pain come full on until the last km. Between 4000M and 4500M the pain was excrutiating and I felt like caving in really bad. Then, a spectator starting screaming: "Come on, this is a RACE! Not far to go, now. Don't give up!!" This encouragement sent me into high gear and I started running as fast as I could with the finish line now far in the distance.


There were 6673 participants in this event! I finished in 676 place with a chip time of 24:37.2. I was 95/706 for my cat (Men 40-49).

I met my goal and have now been bitten by the bug to become better than I was before, better, stronger, faster!!

I wonder what my ultimate ceiling may be for 5K?


Good running to all!
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Old 25-09-2010, 08:32 AM   #2
TheEd
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welcome to the forums FastEddy

enjoy the process of development and may you stay injury free and healthy as the first year is the year that most can go wrong, so attach caution and when a niggle appears don't be disheartened

congrats on choosing a great sport

TheEd
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Old 26-09-2010, 02:13 PM   #3
FastEddy
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Thanks for the kind words & encouragement.

I got challenged to a 4K race on October 30. I was not too sure how to choose a goal because it is an odd distance but I thought breaking 19 mins would be a lofty goal since 19 translates to a 24 minute 5K (according to the running calculators) and my 5K time last Sunday was 24:37.

Should I do a 1500 meter time trial tomorrow to see if I am on target for this goal? (I have 4 days of running and 2 days of lifting weights per week to work with - with Friday as a complete rest day).

If you would help me for this event, that would be appreciated. I have a high school track behind my house (crushed gravel) and run on a crushed gravel path by the river for non-speed work - I find it easier on the knees than pavement.

If you can coach me, should I start a separate 4K thread?

Thanks.

FastEddy.
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Old 26-09-2010, 06:32 PM   #4
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you could consider looking at the sub 50 minute 10km schedule and convert it more to suit you

sub 50 minute 10 km program

http://www.time-to-run.com/training/10k/sub50.htm

on that program you do a 6 x 1000m session which would be of major help in preparation towards the 4km

over to you

TheEd
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Old 26-09-2010, 08:59 PM   #5
FastEddy
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That looks good.

My pace for the 4K race must be 4:45/k or better

As for the 1K intervals, I did some last wed. at 4:38/km but with 120 seconds walking rest between. Should I change the pace to 4:45/km or faster and lessen the walking rest between them?

For the race pace test (listed as 5k at sub-25 mins) should this be brought down to less km at a faster pace? For instance, 3K in 14:15 (like a race rehearsal, less one km)?

Thanks.
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Old 27-09-2010, 06:15 AM   #6
TheEd
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let's work through things slowly .. for the 1km session lower the rest to 90 seconds for now and keep the pace as before

then provide feedback

you may run into a few problems to start so be prepared for little bumps in the journey

we can chat about the paced run later however 3km sounds good

TheEd
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Old 27-09-2010, 01:37 PM   #7
FastEddy
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Great, thanks.

Today will be day one of the program so my 1K intervals will be done Wed. morning. I will report back on how I do. I am already suspecting it will be a real challenge.

Question: for adapting the 10K program for my 4K race, do I really need to run the long distances noted in the program, e.g., longest run - 'time on feet' up to 1Hr 45min or can I reduce this to about 60 mins?
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Old 27-09-2010, 03:25 PM   #8
TheEd
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60 minutes would certainly be suitable

TheEd
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Old 29-09-2010, 12:34 PM   #9
FastEddy
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Good Morning TheEd:

Here is some feedback from the last couple of days .

Sunday was weight lifting (legs and shoulders)
Monday was a 5K run at 6:25 min/k average pace
Tuesday was weight lifting (upper body)
Wed (this morning) was 5x1000M

Here are my Garmin splits
1 - 4:40
90 seconds rest

2 - 4:41
90 seconds rest

3 - 4:37
90 seconds rest

4 - 4:38
2 minute rest (was starting to get super winded on the fourth so took longer rest)

5 - 4:41

I am thinking to take tomorrow as a rest day since I have been going 4 days straight with either running or weights.

Resume on Friday with a 60 minute evening run at 6:25 min/k?

Thanks.
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Old 29-09-2010, 03:04 PM   #10
TheEd
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that should be fine .. the 1000's look quite consistent even if you took a longer rest

enjoy the day off and make sure to monitor yourself for any 'niggles'

Cheers

TheEd
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