It was a good 5K

Today's 5K was my last race until Boston.

Blue Back Square Mitten Run.

19:11, 4th place in AG out of 71. Not a PR, but it was decent. I hadn't gone under 20 the last few 5K's. Now I can concentrate my training on speed-endurance.

And you left the race no worse for the wear.  Good luck on the training and appropriate weather for it.

Nice work, speedy! Congrats.

Speed endurance? We need to start the discussion how to tempo?

I think I could spend the rest of my life trying out the various descriptions of tempo runs.  

yes good job I'm curious how do you train for speed endurance?

Nice work, Dave.

Great run Dave!

Alright, you seem to be in top form right now. Congrats Dave!

AmyJoann, speed endurance is gained by 1, 2, or 3 mile repeats, & tempo runs of 3 to 7 miles long. Another option is picking up the speed for the last 3 to 8 miles of a long run. This all trains your body to go "fast" for a long time.

Nice run but....why wouldn't you run another race before Boston? That's a long time away. Low key races are always nice tune-ups before goal races.

And...speaking of tempos. Have you ever tried Progressive Tempos? Nearly all of my tempo/fast days are progressive in nature, meaning...each mile is faster than the previous. Most are very controlled. Some are up to 10 miles, running each mile 6-10 seconds than the last. Shorter 3-4-5 mile runs start at HM pace than progress 5-10 sec/mile, or faster. Include a warmup & cooldown.

Those are my bread & butter workouts. Guaranteed to get you in great racing shape!

Dave Bussard wrote:Nice run but....why wouldn't you run another race before Boston? That's a long time away. Low key races are always nice tune-ups before goal races.

And...speaking of tempos. Have you ever tried Progressive Tempos? Nearly all of my tempo/fast days are progressive in nature, meaning...each mile is faster than the previous. Most are very controlled. Some are up to 10 miles, running each mile 6-10 seconds than the last. Shorter 3-4-5 mile runs start at HM pace than progress 5-10 sec/mile, or faster. Include a warmup & cooldown.

Those are my bread & butter workouts. Guaranteed to get you in great racing shape!

Good run.  I agree with DB.  Get another race or two in.  Short runs.  Hansons guys call them "rust busters" and find them valuable when placed properly.

Agreed with the "chose another race" before Boston.  Racing gets you in the mode and that is important.  I will run 4 half marathons in Feb and March - racing two and using the other two as marathon pace/fast finish runs.

Nice run Dave.

Oh I like the progressive tempo run, I also like doing the tempo interval style a lot too.