2nd speedwork session!

[jgleespen]

Tonight we did 4x800m. It was good, I am still getting a feel for speedwork. I worry about going "all out" on the first couple and not having much left for the rest.

Has anyone had this issue before?

[joenali]

I've been doing speed work since January (after taking a break from last summer) and yes I have trouble with that too. Have you done any time trials to know what pace to aim for? I just did a 4 mile time trial and use my pace from that to help gauge my pace for track workouts.

[gt7301b]

Last time I did speedwork with my DH I did my first 800 in 3:40, but was aiming to do them around 4:00. Opppsssss!

When I do speedwork on a weekly basis I get better about pacing myself on the first couple intervals. Every time I take a break from speedwork I have to learn to pace myself again. I think it really just takes practice.

[katinthehat]

yup. it's just a feeling you just have to develop

[jgleespen]

We are currently basing our time off of our 5k goal pace. My goal is to run under 30, but both weeks now I have come in around the 26-27 minute range. Should I just adjust my goal?

[gt7301b]

I'm confused? Are you running your 5Ks at 26-27 or your speedwork while training for a 5K at that range? If you can make it through the entire workout I think you are fine. If you are slower at the end of the workout slow it down a bit. I like using the McMillian calculator to help me determine what my pace should be.

[jgleespen]

Sorry, I should have explained better. I have always been right around 31 or 32 for 5k's. So my goal for this summer was to be able to run a 30 minute 5k. However, during the speedwork sessions, I have been running more in the 26-27 minute range (based off of my pace). So I was wondering if I should adjust my goal.

[joenali]

Do a time trial and see!

[jgleespen]

May 18, 2012 9:44:28 GMT -5 joenali said:

Do a time trial and see!

I need to, guess I know what I am doing this weekend!

[gumi]

mile repeats are a good test to see if your goal is realistic. i would make your goal lofty because you never know. if you can do mile repeats at said goal pace, then you can race at that pace (assuming you have a good day).

i always run my speedwork as fast as i can. its an issue, as far as longer races go, but 5ks are a fast race. may as well push it from start to finish! i think like any race, the last mile is mental. you will be tired but its just about pushing through that and holding on.

[jillybean222]

May 18, 2012 9:59:12 GMT -5 gumi said:

mile repeats are a good test to see if your goal is realistic. i would make your goal lofty because you never know. if you can do mile repeats at said goal pace, then you can race at that pace (assuming you have a good day).

i always run my speedwork as fast as i can. its an issue, as far as longer races go, but 5ks are a fast race. may as well push it from start to finish! i think like any race, the last mile is mental. you will be tired but its just about pushing through that and holding on.

Gumi, not sure if you will see this but, i hope you do b/c you are supa-fast! i have a hard time "leaving it all out there" in races, especially since I have had kids. i have a 5k coming up this weekend so i wanted to push myself a bit in a non-race situation so i ran 3.1 as fast as i could yesterday and i was able to maintain a 7:40 pace for 3 miles. i thought i was pushing really hard but when i got to the last 1/3 mile or so i was able to hit the 6's. should i be pushing harder when i race on sunday and, literally, have nothing left at the end and hope i make it??? or should i just be happy with that and try to fit in a little speedwork before my next race and try to get even faster? hopefully this is not a dumb question...

[katinthehat]

May 18, 2012 13:08:58 GMT -5 jillybean222 said:

May 18, 2012 9:59:12 GMT -5 gumi said:

mile repeats are a good test to see if your goal is realistic. i would make your goal lofty because you never know. if you can do mile repeats at said goal pace, then you can race at that pace (assuming you have a good day).

i always run my speedwork as fast as i can. its an issue, as far as longer races go, but 5ks are a fast race. may as well push it from start to finish! i think like any race, the last mile is mental. you will be tired but its just about pushing through that and holding on.

Gumi, not sure if you will see this but, i hope you do b/c you are supa-fast! i have a hard time "leaving it all out there" in races, especially since I have had kids. i have a 5k coming up this weekend so i wanted to push myself a bit in a non-race situation so i ran 3.1 as fast as i could yesterday and i was able to maintain a 7:40 pace for 3 miles. i thought i was pushing really hard but when i got to the last 1/3 mile or so i was able to hit the 6's. should i be pushing harder when i race on sunday and, literally, have nothing left at the end and hope i make it??? or should i just be happy with that and try to fit in a little speedwork before my next race and try to get even faster? hopefully this is not a dumb question...

Not Gumi and not anywhere near as fast, but I don't think 5Ks are the place to play it conservatively. By the time you figure out you've got more to give, the race is practically over. I'd pick a middle ground, like 7:10 and try to hold on from there.

And OP, I trained for a sub 30 5K, hit 29:29 then a bit later as I was training for a half, ran a 5K for fun and pulled out a 28:34. I'm doing another 5K in two weeks and hoping to come in under 28. I just ran 2 miles at the end of my tri last week in 18:25, so I think it's doable.

Do a mile time trial and see what it says. Also, do something like run 800 as fast as you can, give yourself a 1 minute fast walk break, then finish out the mile seeing your overall time. That way, you'll know it's okay to push the pace from the beginning because even if after two miles if you have to take a walk break, you'll be okay.

[jgleespen]

Thanks for the advice, everyone!