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5K Questions.

  • 13-02-2008 10:44am
    #1
    Gumbyman
    Closed Accounts Posts: 272 ✭✭


    Howdy.

    I'm entering the 5k Dublin city centre road race on March 16th (www.msb5k.com). I've never done anything like this before and was wondering what would be a reasonable time to complete it? On Monday and Tuesday mornings I ran it on a treadmill for first time and I did it in 24 mins. It was tough and involved slowing down twice for a break. I'm guessing it'll be harder in open air with wind resistance and inclines. Hopefully it wont be as boring though....

    Also, any tips on how to set myself a decent pace in the real World? I can see the speed on the mill and I'm thinking of counting my paces in a minute at a decent speed and then trying to replicate that on the course using a stopwatch. Any other ideas? Any other boardsies doing this race?

    Gumby


Comments

  • #2
    zAbbo
    Registered Users, Registered Users 2 Posts: 11,987 ✭✭✭✭zAbbo


    Are you running at an incline on the treadmill, this will help offset the change in ground.

    I'm by no way an expert, but with a month to go, actual road running will help.

    I found running at higher speed (13kmph+) then bringing that back to around 10kmph helped improve speed & stamina.


  • #3
    thirtyfoot
    Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    Gumbyman wrote: »
    Howdy.

    I'm entering the 5k Dublin city centre road race on March 16th (www.msb5k.com). I've never done anything like this before and was wondering what would be a reasonable time to complete it? On Monday and Tuesday mornings I ran it on a treadmill for first time and I did it in 24 mins. It was tough and involved slowing down twice for a break. I'm guessing it'll be harder in open air with wind resistance and inclines. Hopefully it wont be as boring though....

    Also, any tips on how to set myself a decent pace in the real World? I can see the speed on the mill and I'm thinking of counting my paces in a minute at a decent speed and then trying to replicate that on the course using a stopwatch. Any other ideas? Any other boardsies doing this race?

    Gumby

    24 min 5k ain't bad. In the race you will have adrenaline so that will offset any wind resistance etc. Don't start counting your strides, you'll go demented. Measure a course on www.maymyrun.com and set yourself 1k split targets on a training run, just run and don't worry about pacings etc, its your first race training so its all about learning from experiences.

    There is a story of a guy who used stride length to measure his training runs. US athlete back in 60's who was away with the army and had no track to train on. He had a beach and was doing 220yd intervals all winter and based it on his stride length (eg 110 strides). His 220yd times were same as previous year until he ran his first race when he demolished his PB in the mile or half mile, couldn't figure until he measured his stride and it was 2 1/4 yards and not 2 yds so he was doing intervals much faster than he thought all winter. Don't trust your stride length as a measurement tool:D


  • #4
    Pherekydes
    Registered Users, Registered Users 2 Posts: 16,202 ✭✭✭✭Pherekydes


    I thought this thread was going to be very, very, very long. :eek:


  • #5
    OldBloke
    Registered Users, Registered Users 2 Posts: 180 ✭✭OldBloke


    Im doing that race - best advice is to get out and do some road work - use mapmyrun as someone suggested - its excellent.


  • #6
    Gumbyman
    Closed Accounts Posts: 272 ✭✭Gumbyman


    Thanks for the replies guys!

    What I have started out with is running 15kph for 5 mins then down to 10 for rest then back up for 4 mins and varying it like that. Makes it a little less boring and the psychological thing of having a break coming up soon is helpful. Must try the incline tomorrow. Can't do anything today - muscles sore and have a big blister on the inside sole of both feet. Weird! That mapmyrun site is deadly but I live and work in Dublin city centre and don't fancy running here with the traffic lights and all the stops and the people. Wonder if it's worthwhile running in Stephen's Green or Iveagh Gardens. Maybe in the mornings.

    Not quite 5000 questions slowcoach but getting there!! ;-)


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  • #7
    xebec
    Registered Users, Registered Users 2 Posts: 3,311 ✭✭✭xebec


    I understand why you don't want to be running around the city, but maybe pick a route with longer roads that don't have any intersections?

    Not sure about running in either of the parks, and you would be restricted to opening times - however, there is ample room to run around the cricket pitch in Trinity or else there's a half mile loop which takes in cricket and rugby pitches. And then for weekends, why not head up to Pheonix Park? Plenty of space for safe running up there :)


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