30 day challenge: 5k everyday under 20 min

Every year, I participated in my USA triathlon winter mileage challenge event. It is to swim, bike, run as much as you can. Pace doesn’t matter. I put myself into the hole building these miles, and what hurt more than my injuries, was the fact that people were counting walk miles for run miles!  This time, I made my own challenge, based on effort.  My 5k PR is 18:24, but that was 2 years ago. Everyone wants to get faster, otherwise they get demotivated and quit sport when they do not perform as before.  This year many critical errors, slowed me down that even cracking 20 min in the 5k was a struggle.  So the challenge was set: 30 days of 5k everyday under 20 minute.  Most were on the treadmill at *1 grade.  This would require me to drop my mileage and focus on the goal.

Result:

Day 1: 19:50
Day 2: 20:15 (3.37 mi 6min/mile)
Day 3: 18:48
Day 4: 19:21
Day 5: 18:36
Day 6: 19:06
Day 7: 18:44
Day 8: 19:18 (track)
Day 9: 19:01
Day 10: 19:42 (3.2mi)
Day 11: 19:18 – 5k road race
day 12: 19:33
day 13: 19:36
day 14: 18:31
day 15: 18:43
day 16: 19:43 (3.15mi)
day 17: 18:53
day 18: 18:36
day 19: 19:38 (3.2mi)
day 20: 19:42 (3.25mi)
day 21: 19:01 – 5k road race
day 22: 18:49
day 23: 19:16
day 24: 18:33
day 25: 18:51
day 26: 18:44
day 27: 19:11
day 28: 19:40 ( treadmill turned off for 15s! read 19:58 on it.. close one !)
day 29: 18:47
day 30: 18:24 – PR attempt, tie. I will take it!

last day

Many of the 18 min runs, music really helped – as it drowned out all the coughing and hacking i do. (I am asthmatic) . Entire point of this effort was to relearn pacing, and fix my run form. Phase 2 will be extending the distance beyond 5k at similar pace … but every other day or so.

 

 

 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s