Another Milestone

In August of 2008 I ran my first 5K as an adult in 22:15. Yesterday, more than four years later, I broke 20:00 for the first time, and finished in 19:43. I realize this is not a very competitive time, but it does push me just above the 70th percentile for my age grade, and as a confirmed sprinter I will take it as a good sign of progress. At the same race last year I ran a PR in 21:22.

Maggie and I discussed our results while walking home from the race. She ran 21:53, not a PR, but also not bad for five months after delivering our second child. I asked her if she ever imagined a few years ago that she would be running so fast, and she responded with, “I never thought I would care enough to run that fast.” I could not agree more with her statement. Both of us have become more focused on the 5K recently, and until this fall I really didn’t think I would ever want to train specifically for the distance with any seriousness. With that in mind, I am even more satisfied with my new PR, as I know I am not done improving, and I feel like I can keep the 5K on a shelf and return to it when I choose over the remainder of my running years.

So how did I drop 1:39 in twelve months? I believe the process began in the late spring when I began extending my speed endurance in workouts designed to help me bridge the gap from 400 to 800 meters. I knew I wanted to start focusing on the 800 this year, without completely abandoning the 400, and I knew this would require getting back to logging road miles, but I decided to hold off on the mileage until the summer track season ended. Instead, I just kept adding longer intervals and shorter rest to my track workouts. By the end of summer I was running a fairly comfortable 2:20 800; not event close to my goal of 2:05, but progress.

The next phase would begin in the fall after a a few weeks of rest. I decided to take my own advice and join the cross country team to start logging mileage, but I really was only thinking about the 800, not actually improving much in the 5K. Then the run to work experiment began, and by my first race of the fall I could tell I had a stronger base endurance than I have in years.

In a nutshell, the 1:39 fell away by running a lot of raid miles, with a couple 40-mile weeks, while still doing speed drills and track workouts about once a week. The road miles helped me drop about 10 pounds, and get my body fat down under 10%.

Hopefully the PRs will keep coming with the start of indoor track a few weeks away. I have been staying injury-free, so my only training interuptions have been intential rest periods. As a result of my good fortune and recent 5K times, I no longer have any idea what my new 400m goal is for the season! Last summer I was looking to run 55.0 this winter, but now I think I might see something a little lower. And I am holding off on a specific 800 goal for now.

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One thought on “Another Milestone

  1. Craig, it was so motivating for me to see you go under 20 mins at the turkey trot 5k. When you pulled up with me at the 2 mile point at around 12:30 I was like cool he is totally going to break 20 mins. I, on the other hand would need a miracle to break 19 (my pre race goal) and in the end I was not even close. It was so cool to see a friendly face just as I was starting to question again my desire to do this running thing and endure the pain. Then I heard your call for extra effort – “come on you can hurt for 5 mins” but I was like no I can’t 🙂 I tried but my heart rate and breathing were too far into the red zone. But that didn’t really matter this day because I had a great time seeing you crush your 5k goal. Way to push all the way through.

    — Bruce R

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