Workout Indicators: Week 7: Predictions

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rycase

Workout Indicators: Week 7: Predictions

Post by rycase » Thu May 24, 2012 1:56 pm

I started with Tinman about 7 weeks  ago and during that time have averaged 85 miles per week, with the past 3 being mid to high 90's. Yesterday I had a workout which was very similar to a workout performed back in January.

Conditions - 88 Degrees, 15MPH Winds
Time: 5:30PM

Warm-Up - 3 Miles Easy
Workout 5 x 1 Miles, 3 minutes recovery - Threshold Pace.
Splits
1. 5:27
2. 5:23
3. 5:23
4. 5:21
5. 5:19

Cool-Down - 2 Miles

Each lap was almost dead on , always hitting roughly 80, 2:40, 4 +- a few as I got faster. I felt smooth and relaxed the entire time, although admittedly my legs were getting tired towards the end.

I have a 5k this saturday on a fast course - any predictions?

dkggpeters
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Re: Workout Indicators: Week 7: Predictions

Post by dkggpeters » Thu May 24, 2012 5:57 pm

I am thing 14:5x to 15 flat.

Good luck

Dave

rycase

Re: Workout Indicators: Week 7: Predictions

Post by rycase » Thu May 24, 2012 7:45 pm

[quote="dkggpeters"]
I am thing 14:5x to 15 flat.

Good luck

Dave
[/quote]

If I ran 14:5x you sir would win a quite the gift card.  :P

dkggpeters
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Re: Workout Indicators: Week 7: Predictions

Post by dkggpeters » Thu May 24, 2012 8:18 pm

You are low 15's for sure.  I still stand by my 14:5x

Dave

Clell
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Re: Workout Indicators: Week 7: Predictions

Post by Clell » Sat May 26, 2012 11:16 am

If you averaged 85 mpw and the last 3 were in mid to high 90's, that means your first 4 were in the mid 70's range.
Does anyone think that may be too fast of a ramp up in mileage?

Tinman
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Re: Workout Indicators: Week 7: Predictions

Post by Tinman » Sat May 26, 2012 9:55 pm

15:28
Last edited by Tinman on Sat May 26, 2012 9:56 pm, edited 1 time in total.
Tinman
(coaching available)
Inquire via email:
runfastcoach@gmail.com

kevinm
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Re: Workout Indicators: Week 7: Predictions

Post by kevinm » Thu Jul 12, 2012 1:26 pm

What did you end up running?

rycase

Re: Workout Indicators: Week 7: Predictions

Post by rycase » Fri Jul 13, 2012 12:25 pm

16:08 - :-[

Run4ms
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Re: Workout Indicators: Week 7: Predictions

Post by Run4ms » Fri Jul 13, 2012 1:00 pm

[quote="rycase"]
16:08 - :-[
[/quote]

Maybe due to your PF or the weather.  I still think that a 16:08 is a great time rycase, just keep building off of your training.

kevinm
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Re: Workout Indicators: Week 7: Predictions

Post by kevinm » Fri Jul 13, 2012 2:24 pm

That is not too far off what I would expect. I ran a 33:00 road 10k, which converts to a 15:50 5K. The week after the race, I did the same workout as you, and ran 5:21, 5:26, 5:25, 5:26, 5:30 with a 400 jog between. There are so many variables to consider when doing the prediction game.... its easy to get disappointed. Doing repeat miles on the track is faster/easier than doing them on the road. Did you taper before your race (I did for mine). Has your body adapted to the current workload. I've learned not to give much thought about how a given workout went (good or bad). That 16:08, could very easily be 15:30 in a month or so. I went from 9:27 to 9:04 for the 3k in a two month span, once I adapted to the workload. You'll be fine, just "stay the course".

Kevin

rycase

Re: Workout Indicators: Week 7: Predictions

Post by rycase » Fri Jul 13, 2012 4:09 pm

[quote="Run4ms"]
[quote="rycase"]
16:08 - :-[
[/quote]

Maybe due to your PF or the weather.  I still think that a 16:08 is a great time rycase, just keep building off of your training.
[/quote]

This PF thing is out of control - I do not have any pain while running :). heat may contribute, however my training is in the heat as well.

I am just a terrible 5k runner -

rycase

Re: Workout Indicators: Week 7: Predictions

Post by rycase » Fri Jul 13, 2012 4:12 pm

[quote="kevinm"]
That is not too far off what I would expect. I ran a 33:00 road 10k, which converts to a 15:50 5K. The week after the race, I did the same workout as you, and ran 5:21, 5:26, 5:25, 5:26, 5:30 with a 400 jog between. There are so many variables to consider when doing the prediction game.... its easy to get disappointed. Doing repeat miles on the track is faster/easier than doing them on the road. Did you taper before your race (I did for mine). Has your body adapted to the current workload. I've learned not to give much thought about how a given workout went (good or bad). That 16:08, could very easily be 15:30 in a month or so. I went from 9:27 to 9:04 for the 3k in a two month span, once I adapted to the workload. You'll be fine, just "stay the course".

Kevin
[/quote]

Kevin,

Thanks for sharing - I agree - I do not know why I even bother trying to have fun with predictions. I rarely come close (unless it is a half marathon where I can usually get within 10 seconds of my actual finish for some reason).

I did not have a taper. Your results (Well across the board) for the 3k are absolutely awesome. I am a bit down right now due to the ruckus this PF post caused, that being said - at only a quarter of a year or so in with Tom, I am confident he is the perfect coach for me - stay the course eventually I will run some decent times.

Nice article btw - some of the quotes were great - you are very inspiring!

kevinm
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Re: Workout Indicators: Week 7: Predictions

Post by kevinm » Fri Jul 13, 2012 8:00 pm

Thanks for the complement!

There is always some risk of when posting to a forum. I really enjoy your posts, and think you are smart for asking lots of questions. I am confident that Tom has personalized your program based on your circumstances and abilities.

I also look forward to following your progress over the upcoming months! I'm very excited for you.

Kevin

Jim
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Re: Workout Indicators: Week 7: Predictions

Post by Jim » Tue Aug 21, 2012 7:39 pm

Rycase,
The 5km is a pretty intense race and I believe you need a few of them under your belt in a season before you can run your best.  A 16:08 is a great opening 5km based on that workout.  Find a couple more to run and I think you will run sub 15:30 as Tom suggests.

Radical Ron

Re: Workout Indicators: Week 7: Predictions

Post by Radical Ron » Wed Sep 12, 2012 6:17 pm

Ryan,
How's training going?  Are you making any progress in getting ahead of the PF?  I hope you're keeping the ball rolling.
Ron

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