First, let's start this for Allen. He wanted a link to the DumonStrong 5k, so here it is:
DumonStrong 5k
Next, let's get to the numbers of tonight.
Okay, let's refresh... the goal is for a 20-minute run at 85-90% effort. If you stay there, you should be able to maintain even splits. So... who did the best job?
Compare the first split to the average. This tells the story better than anything. If the first and the average are close, you've done your job.
Winner(s):
John T. - 6:58.00, 6:58.40
Runner-up(s):
Kathy - 7:30.00, 7:26.40
Bill - 6:29.00, 6:25.40
Allen - 6:58.00, 6:54.40
Tim G. - 6:52.00, 6:40.40
Scott B. - 7:25.00, 7:24.20
The runner-ups all negative split, which is good. However, it also means each runner should be a bit more aggressive first mile next week. Five seconds a mile is a good place to start. That would net a 15-second drop next week overall.
Now we get to Aaron... he did his own thing with a 5-mile run. This falls outside tempo and into steady-state running. However, one thing should stay the same - pace should be even.
Why harp on the even pace so much? Easy. If you can't hold even pace, you're not in control. You're racing. That is not the way to train. Race stress is hard on the body and will quickly lead to injury, and it has a negative impact on growth. This sounds counter intuitive, but getting better isn't only about working hard. It's about working the appropriate amount of hard. The body has an exercise/feed/rest cycle that cannot be ignored. Assuming you race on the weekends, it might take a week to recover from a 5k. Racing again on Tuesday cuts the rest cycle short, and that just leads to a degradation of performance.
Tempos teach you to handle lactic acid, improve form, helps you learn to bear up under stress, help focus... but they don't break you completely down. For this reason, you can do them year-round IF you do them right. Look at what you did... did you feel under control all the way tonight? Did your form feel ragged by the end?
Do them right and grow!
DumonStrong 5k
Next, let's get to the numbers of tonight.
| Athlete | Mile 1 | Mile 2 | Mile 3 | Mile 4 | Mile 5 | Total | AVG |
| Danny | 7:32:00 | 7:42:00 | 7:58:00 | 23:12:00 | 7:44:00 | ||
| Kathy | 7:30:00 | 7:25:00 | 7:25:00 | 22:20:00 | 7:26:40 | ||
| Bill | 6:29:00 | 6:26:00 | 6:22:00 | 19:17:00 | 6:25:40 | ||
| Danny L | 8:45:00 | 9:16:00 | 9:21:00 | 27:22:00 | 9:07:20 | ||
| John T. | 6:58:00 | 6:58:00 | 7:00:00 | 20:56:00 | 6:58:40 | ||
| Allen | 6:58:00 | 6:57:00 | 6:49:00 | 20:44:00 | 6:54:40 | ||
| Tim G | 6:52:00 | 6:32:00 | 6:38:00 | 20:02:00 | 6:40:40 | ||
| Scott B | 7:25:00 | 7:37:00 | 7:11:00 | 22:13:00 | 7:24:20 | ||
| Sandy | 8:15:00 | 8:30:00 | 9:11:00 | 25:56:00 | 8:38:40 | ||
| Jimmy | 6:29:00 | 6:26:00 | 6:24:00 | 19:19:00 | 6:26:20 | ||
| Aaron | 6:01:00 | 6:09:00 | 6:15:00 | 6:19:00 | 6:29:00 | 31:13:00 | 6:14:36 |
Okay, let's refresh... the goal is for a 20-minute run at 85-90% effort. If you stay there, you should be able to maintain even splits. So... who did the best job?
Compare the first split to the average. This tells the story better than anything. If the first and the average are close, you've done your job.
Winner(s):
John T. - 6:58.00, 6:58.40
Runner-up(s):
Kathy - 7:30.00, 7:26.40
Bill - 6:29.00, 6:25.40
Allen - 6:58.00, 6:54.40
Tim G. - 6:52.00, 6:40.40
Scott B. - 7:25.00, 7:24.20
The runner-ups all negative split, which is good. However, it also means each runner should be a bit more aggressive first mile next week. Five seconds a mile is a good place to start. That would net a 15-second drop next week overall.
Now we get to Aaron... he did his own thing with a 5-mile run. This falls outside tempo and into steady-state running. However, one thing should stay the same - pace should be even.
Why harp on the even pace so much? Easy. If you can't hold even pace, you're not in control. You're racing. That is not the way to train. Race stress is hard on the body and will quickly lead to injury, and it has a negative impact on growth. This sounds counter intuitive, but getting better isn't only about working hard. It's about working the appropriate amount of hard. The body has an exercise/feed/rest cycle that cannot be ignored. Assuming you race on the weekends, it might take a week to recover from a 5k. Racing again on Tuesday cuts the rest cycle short, and that just leads to a degradation of performance.
Tempos teach you to handle lactic acid, improve form, helps you learn to bear up under stress, help focus... but they don't break you completely down. For this reason, you can do them year-round IF you do them right. Look at what you did... did you feel under control all the way tonight? Did your form feel ragged by the end?
Do them right and grow!
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