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ATC All Comers Meet 5000m

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Location:

Seattle,WA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

  • 5/20 - beat the bridge 8k
  • 5/26 - magnuson series memorial day 5k
  • 6/16 - magnuson series seattle solstice 5k 
  • SUMMER - CNW all comers T&F series 
  • 7/4 - magnuson series summer spirit run 5k
  • 8/18 - magnuson series summer fitness day 10k
  • 9/30 - bellingham bay half marathon 
  • 10/13 - escalante canyons marathon
  • 11/25 - seattle half marathon 

Long-Term Running Goals:

qualify for the 2020 olympic marathon trials in ATL (sub-2:45

Miles:This week: 0.00 Month: 87.00 Year: 1872.00
TypeA8 Test Lifetime Miles: 170.00
Kinvara Test Lifetime Miles: 292.00
K9 Test Purpleberry Lifetime Miles: 287.00
Haunted Phoenix Lifetime Miles: 269.00
K9 Test Arctic Blueberry Lifetime Miles: 250.70
K9 Test Pinkerton Lifetime Miles: 244.00
Freedom Cut Me Loose Lifetime Miles: 252.00
Bubonic Plague Lifetime Miles: 365.00
Orange Splats Lifetime Miles: 219.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
221.000.000.000.00221.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10. shadyside.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 with james, weaving through georgia tech graduation and the march of babies.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 on the beltline.

i'm about to change up my training quite a bit (what have i been doing? i don't know...killing time and numbing my brain). over the past several months i haven't really done anything but easy mileage -- no workouts and no real purpose/end goal. i now have more of a plan. this summer will be a true focus on the 5k/10k (instead of just saying it and then continuing on with marathony stuff). i'll then focus on running a fast half this fall. possibly no marathon in 2015? :0

the marathon is my comfort zone -- the race itself and the training leading up to it. it's what i know, and i've spent the past 10 years going through multiple marathon cycles a year. all the shorter races i've done have been either part of a marathon build up or sandwiched between two of them. i've never truly focused on shorter distances. even when i was doing a lot of short/fast stuff on the track, i was also doing 20 mile long runs and all of my focus was on the marathon. there is a reason why it took me 41 tries to break 18 in the 5k, and why i still haven't broken 1:20 in the half. 

i've slowly chipped away at my marathon goal over the years, but now i'm stuck. i don't think i can make any more improvements with what i'm doing and what i know. it's time to finally get a real method down and see what comes of it. i now have the guidance and expertise of a coach and i have the opportunity to train with people who are a lot faster than me (16:40-17:30 girls). i am really excited about it.

improving my time in the marathon is still the ultimate goal, but it will be a long-term, patient approach. i said this last year -- that i had no desire to focus on anything else because i knew i couldn't keep myself away from the utah races i love so much. des news and TOU were burned into my yearly calendar, so i was always engaging in crazy summer cram sessions followed by a fall of being broken/lazy/worked over.  come january, i always felt like i was starting over (but for the record, i do not regret this approach. it was deliberate. i knew the double marathon summers weren't necessarily ideal, but it's where i found fun and focus each year. those memories are priceless to me and those experiences molded me into the runner i am now -- for better or for worse [cue that time i rolled in vomit]). 

i'm excited to change things up and see where it takes me. as long as i can stay consistent and healthy, i think this plan can get me to a place where the OTQ is a reasonable goal.

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Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy + 5 x 80m strides. i'm going to jump into a race tomorrow night -- 5000m on the track.

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Comments(7)
Race: ATC All Comers Meet 5000m (3.107 Miles) 00:18:31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

am - 7 miles with james. 

pm - track tuesday at emory university. the atlanta track club is hosting an all comers meet every tuesday for the next five weeks. they offer a good variety of events and change it up slightly each week. i hope to jump into some different races over the coming weeks (like the mile and the 100m hurdles). tonight i ran the 5000m. i have done a few time trials, but i've never actually raced this distance on the track. it was really fun.

my target was 90 second quarters / 18:45 (same goal as the last time i did a time trial, which was on december 24th in seattle. i ran 18:42 for that one). i was thinking about it and that is actually the last time i did a workout (ahh!). i did run a 10k in march, but it was slower than MP...

the race started at ~9:40pm, so the temperature was pleasant enough (low 70s). no wind. i started out a bit slow on the pacing for the first few laps, but i eventually found a groove and maintained 88-89 for the rest of the race.

you can't get a more honest time than a track race. this is exactly where i am right now. no conversions for short, long, hilly, turny, gravely, muddy, etc. i'm happy to have this as a starting point, but the result can be better. i'm excited to work on this -- the eventual goal is sub-17:30.

LAP

SPLIT TOTAL DISTANCE TOTAL TIME
1 90.29 400m 1:29.52
2 91.46 800m 3:00.98
3 90.13 1200m 4:31.11
4 87.75 1600m 5:58.86
5 89.07 2000m 7:27.93
6 87.58 2400m 8:55.51
7 89.05 2800m 10:24.56
8 89.92 3200m 11:54.45
9 89.78 3600m 13:24.26
10 89.34 4000m 14:53.60
11 88.53 4400m 16:22.13
12 88.60 4800m 17:50.73
200m 40.39 5000m 18:31.12

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 with james.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

am 7 / pm 4

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

"track" workout at the active oval (884.17m dirt track). it's not a perfectly flat/smooth oval, as there are a few very slight inclines and declines throughout the loop that you don't really notice unless you are running hard (similar to liberty park). the ATC has marked it off every 200m, so that it nice. i definitely prefer the track though.

i struggled through most of these, especially the 1200 and the 600. it will proably take a couple more workouts to dial in the right effort for these distances.

mile down workout:

1600/1200/800/600/400/300/200 (rec jog: 600/600/400/400/400/300)

splits: 5:50, 4:21, 2:46, 2:06, 79, 59, 36

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

shadyside

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy + 5 x 80m strides

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Race: ATC Invitational 5000m (3.107 Miles) 00:18:48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

track tuesday at emory university. here is a summary of how not to run a race:

LAP

SPLIT TOTAL DISTANCE TOTAL TIME LAST WEEK
1 85.12 400m 1:25.12 1:29:52
2 86.75 800m 2:51.87 3:00.98
3 89.21 1200m 4:21.08 4:31.11
4 90.79 1600m 5:51.87 5:58.86
5 90.45 2000m 7:22.32 7:27.93
6 89.57 2400m 8:51.89 8:55.51
7 90.76 2800m 10:22.65 10:24.56
8 91.22 3200m 11:53.87 11:54.45
9 90.46 3600m 13:24.33 13:24.26
10 93.66 4000m 14:57.99 14:53.60
11 93.40 4400m 16:31.39 16:22.13
12 92.48 4800m 18:03.87 17:50.73
200m 45.00 5000m 18:48.87 18:31.12

this week the 5000m was invitational only, and the women's standard was sub-18:30. i was the slowest runner on the heat sheet by far, even with a seed time of 18:00. they combined the men's and women's races, and there were 15 competitors total. start time was ~9:30pm.

i was okay with being the caboose. i thought i would just latch on to the back and stay as close as possible, thinking that it would pull me to a faster time than last week. one lap in and i realized i was in over my head. the woman closest to me was running 85s, and i was already falling back. after two laps i knew i couldn't hang (and i also knew i was in trouble for starting too fast).

the final 10 laps were nothing but tailspin and pain, and i closed the last 1.1 miles nearly ~19 seconds slower than last week. i put up both week's cumulative splits for comparison. lastweekallie was so much smarter. 

i finished the race a solid 250 meters behind everyone else, and i think every guy in the race lapped me. i ran in lane two for most of the last mile. courtesy cheers, y'all.

despite the flop of a race, i pushed myself harder than if i had done a workout on my own, and i got a bit more experience racing on the track. it was also a good reminder of how important it is to keep it realistic and run within myself, especially early on in the race.

final note -- these meets are awesome (and they are free). there is so much participation and enthusiasm. one of last night's main events was the 400m dash (35 heats!). they had everything from 3 year old kiddies to 90 year old grannies. it's so great. 

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Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

sevz

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

bailed on this run due to bad allergies. i broke out in hives at about 2.5 miles. i don't know.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

with james.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

washington high school track -- 6 x 800m/200m rec jog. target: 2:50-52

2:50, 2:51, 2:50, 2:51, 2:52, 2:51

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off. walked 2.5 (am) / 3 (pm)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

shadyside.

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Race: ATC All Comers Meet 800m/mile (1 Miles) 00:05:29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

am - 4 easy + 5 x 80m strides

pm - track tuesday at emory. i ran the 800m in 2:33 (77, 76) and the mile in 5:29 (83, 83, 83, 78).

i'm getting plowed over at these meets. i'm trying to be patient as i attempt to get back in shape, but i yearn to be up in the mix. there were a few women who went sub-5 in the mile, and several more who were well under 5:20. 

it was a crazy time trying to race these distances. it's a whole different scene. this is all-out running from the gun, and i'm not used to it. the advice i received for the 800 was "pain the whole way" (i tried, but i was thinking too much about how to balance my effort and suddenly there was only 200m left). in the mile, i loped along until the last lap and then realized that i was [doing it wrong]. i'll keep working on it, although i think maybe i missed the track boat about 10 years ago.

don't worry, it was sweaty.

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Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 @ noon

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles + 5 x 100m strides.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles with james on the beltline. we ran 4 x mile (400m jog) on a marked section of the trail. reps 1 and 3 were slightly downhill, and 2 and 4 were slightly uphill (~60ft).

we suspected after the first one that the "mile" was probably short, and that was confirmed over the course of the workout (splits were unrealistic for the effort). it turned out to be ~0.98. i don't like the guessing/adjustments game, so i was wishing we had just gone to the track...

splits (8 seconds added based on jamesmath): 5:49, 5:55, 5:45, 5:59

the target for this workout was 6:00-6:10, so i was a bit fast. this is not necessarily a good thing, as the specific paces are given for a reason and i'm committed to following The Method. i just tried to go with an effort that felt about right, assuming the miles were short and i was going to have to add time. it's harder to pace when you don't get the feedback every 200m. 

it was surprisingly cool and fresh out this morning, which was great.

 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 on the beltline.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles around savannah with james. we're on a weekend holiday with lord and lady moore.

pm - walked all over skidaway island. we were the only people there, which was nice since savannah was [overflowing] with people. the electric slide is still alive.

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles + 5 x 80m strides. spent the day on the beach in tybee island, along with 30,000 other tourists. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles around forsyth park with james. 20 minute tempo -- 3.17 miles/6:19 pace.

pm - track tuesday got rained out. i had to work anyway...not sure if i'll make it out to any more.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

evening run in decatur.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles with james + 5 x 80m strides

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

600 break down workout at the active oval

600/400/300/200 x 2   (rec: 400/400/300/200)

set 1: 2:02, 77, 56, 36

set 2: 2:02, 77, 54, 35

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

today was the USATF georgia track & field championships. it was $25 for unlimited entries, so james signed up for every event, including the racewalk.

i ran the 5000m as a workout, just to add some faster miles to the day and get more practice with pacing through 12.5 laps. i ran 19:45 (6:21, 6:27, 6:14) 

LAP

SPLIT TOTAL DISTANCE TOTAL TIME
1 91.23 400m 1:31.23
2 94.68 800m 3:05.91
3 95.83 1200m 4:41.74
4 99.79 1600m 6:21.53
5 97.47 2000m 7:59.00
6 95.90 2400m 9:34.90
7 97.63 2800m 11:12.53
8 95.83 3200m 12:48.36
9 96.93 3600m 14:25.29
10 93.14 4000m 15:58.43
11 93.61 4400m 17:32.04
12 90.31 4800m 19:02.35
200m 43.32 5000m 19:45.67

i also did the high jump: 1.27m (4'2'')

ATTEMPT RESULT NOTES
attempt 1 scratch lift your bu*t up
attempt 2 scratch lift that bu*t
attempt 3 scratch your bu*t hit it

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
221.000.000.000.00221.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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