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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: 18.00 Month: 95.00 Year: 2018.00
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
56.000.000.000.0056.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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
Add Comment
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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.000.000.000.0056.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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