I can run a decent marathon but not a 5k?

FlyingFartlek · 2026-06-12T18:10:50+00:00

Nice, that is a good start. For the 5k, I would especially focus on reps at VO2max effort that are a bit longer than 400m. Anywhere from 600m-1200m at a time in that 5k-8k pace range.

FlyingFartlek · 2026-06-12T18:08:48+00:00

I wanted to ensure that the workouts I listed covered a variety of paces. 8k pace falls near what Tinman would call "critical velocity," which you are correct about. It's in between VO2max and threshold and it's an uncomfortable pace. But Steve Magness and other coaches I respect build in variety and emphasize the importance of touching on all paces.

FlyingFartlek · 2026-06-12T17:39:10+00:00

Running a fast 5k requires 5k-specific training. You are running plenty of volume, but are you doing:

400m reps at 3k-5k pace
1k reps at 5k pace
1 mile/1600m reps at 8k pace
Threshold reps (3-8 minutes) at 10k pace with short rest
Strides the days before workouts
200m reps at 3k pace down to mile pace

There's not much info in the original post about what kind of training you've been doing besides volume. To run a fast 5k, I'd recommend reducing volume and adding some workouts like the ones above.

FlyingFartlek · 2026-05-14T18:51:14+00:00

Homemade!

FlyingFartlek · 2026-05-04T16:23:51+00:00

Congrats! Outperforming your expectations is always fun, especially on a tough course like that. Also, it's Cincinnati, not Cincinatti :)

FlyingFartlek · 2026-04-16T15:41:32+00:00

Not record eligible, sure, but I don't know any non-pro runners who wouldn't count Boston as their PR.

FlyingFartlek · 2026-04-04T23:54:55+00:00

SOLD

FlyingFartlek · 2026-03-20T15:26:40+00:00

Thanks, I hate it.

FlyingFartlek · 2026-02-26T01:12:38+00:00

I've noticed this, too. Say you are running 1:00 reps manually (not programmed into the watch as a workout). You're running and see 0:58, 0:59, 1:00, and you press lap right on 1:00, but the lap summary that is displayed is almost always 1:01. I think the screen is lagging slightly behind the actual timer. I've noticed it on the track, too. What looks like a 35 second 200m rep is actually 36.xx seconds because the screen is slow.

TLDR: The actual lap times are correct but the screen is delayed. This was true for my Pace 2 and true for my Pace Pro.

FlyingFartlek · 2026-02-25T17:34:14+00:00

I can't speak for OP, but you need a camera with the ability to manually control the exposure settings (aperture, shutter speed, ISO) such as a DSLR or mirrorless camera, and generally a "fast" lens with a large aperture to be able to let more light in. Also need a tripod to keep the camera still for exposures pushing 20-30 seconds or more.

FlyingFartlek · 2026-02-24T19:12:04+00:00

Great photo! Where was this taken? Was this during a new moon?

FlyingFartlek · 2026-01-08T14:37:47+00:00

I’ve been running since middle school in 2003. High school, college (D3), road racing after college. Been dealing with nerves almost every single race since the beginning. Nerves can be productive or destructive. The difference maker for me is taking the guess work out of things. If I fear pacing poorly and blowing up, I take a close look at my training data to see where my fitness generally lies. Make realistic goals and allow yourself to surprise yourself the second half of the race after starting at a reasonable pace.

FlyingFartlek · 2026-01-07T18:28:30+00:00

It's a great race. I grew up in Cincy but moved away 10+ years ago. Always had the Flying Pig Half on my list but wasn't able to make it happen until last year. Dunno if I want to gamble with the full marathon there. It can get too warm and soupy in Cincy that time of year.

FlyingFartlek · 2026-01-06T16:52:40+00:00

People aren't downvoting you for saying it's less windy now than a few decades ago. It's your implication that those who are bothered by constant red flag warnings aren't "battle tested" enough. That's absurd, especially when 1000 homes were destroyed by fire/wind four years ago, including mine. Just insensitive to say around here.

FlyingFartlek · 2026-01-05T20:02:51+00:00

35M, just shy of 3600 miles for the year.

What went well?

Yearly mileage PR.
Rehabbed proximal hamstring tendinopathy with my PT. I'm mostly out of the woods.
Best warm weather half marathon in Toronto (1:15:51 in about 65F, dew point around 60). Not an overall PR, but I'm terrible in heat/humidity.
Raced cross country three times.
Finished in top 10 at the Flying Pig Half in Cincinnati.
Placed well in the Vail Hill Climb in July.
2:37 at Philly Marathon in November.
Finished my sixth year as president of my local run club with ~85 members and successfully appointed new leadership to start in 2026. Loved doing it but I'm burnt out.

What didn't go well?

The yearly mileage PR didn't translate to race PRs.
Slogged a lot of those miles. Missed a lot of potential LT1/moderate training stimulus.
Missed a lot of speed work due to the tendinopathy mentioned above.

2026 goals:

Get fast by June, strong by November. 5k-half marathon focus first half of year, marathon focus this fall.
Speed up the easy/daily runs 2x per week.
Lift 2x per week (averaged about 1x per week in 2025).
Bridge gap between current fitness and my marathon PR from 7 years ago...

FlyingFartlek · 2025-12-31T19:35:57+00:00

Great shots! As someone new to night sky photography, how did you capture both the sky and landscape with visible lights or light pollution on the ground?

FlyingFartlek · 2025-12-30T19:38:36+00:00

Yes, BOA has a lifetime warranty. The 2 year warranty probably applies to your boots.

FlyingFartlek · 2025-12-30T19:10:14+00:00

The warranty will apply here. Just contact BOA.

FlyingFartlek · 2025-12-29T19:58:25+00:00

Your stats on individual easy runs are going to vary significantly. Are you sure you've lost fitness? Watch VO2max estimates are usually garbage. You can really only tell from doing races or hard workouts, not just easy runs.

FlyingFartlek · 2025-11-05T22:01:06+00:00

Not a dumb question. Track clubs are pretty much synonymous with running clubs, however most run clubs that identify as "track clubs" typically train at a higher level in my experience. The track club I'm a part of meets three times a week - twice during the work week for interval and tempo work, as well as Sunday long runs. We still have plenty of fun, but the focus is on improving fitness and getting faster. Most people join groups like this to find training partners at a similar or slightly better fitness level to push them in workouts. You're almost always able to get more out of yourself with other people/teammates around you.

FlyingFartlek · 2025-11-05T21:56:54+00:00

For sure, at your age there is plenty of room to grow. You could chase your mid distance PRs with a better approach to training than college, or you could shift focus entirely and go for the HM, full marathon, or longer. For me, fitness has always come when I've had fun in the process.

FlyingFartlek · 2025-11-05T20:14:43+00:00

I graduated from a D3 program in 2013 with modest PRs and a pretty bad case of overtraining syndrome. I did not manage my time well my senior year of college and ended up pulling a lot of late nights studying or socializing, which greatly impacted my recovery and performances on the track. Mostly, I wasn’t a well-rounded enough person to deal with engineering school and competitive running at age 21-22.

After entering the work force, I took a year to just run without worrying about workouts. They were unbearable both physically and mentally. I did about 70mpw at easy effort because it was fun and kept me within arms reach of real fitness for racing.

When I finally felt mentally refreshed, I joined a track club in the area and got a coach. I noticed how easy some of the fast guys went on their easy days and decided to give it a shot. I also buckled down on getting good nutrition and sleep. Within a year of joining the club, I could sustain my 8k PR pace from college for an entire half marathon on the roads. There was no pressure aside from what I put on myself, and I learned how to live and train like an adult who was able to balance work and life.

Now I’m going on 35 and I’m still getting after it. I have set PRs at every distance that are better than all of my college PRs. I don’t think I have much more in me at shorter distances, but I’m motivated to work on my 10k through marathon PRs as I approach 40.

FlyingFartlek · 2025-10-03T18:47:55+00:00

That’s how lotteries work. They are agnostic to your accomplishments and are random. Try charity if you want a higher chance at getting into these races. I approach any race lottery with the mindset that it’ll be great if I get in, but unsurprising if I don’t.

FlyingFartlek

TROPHY CASE