Top paging to kudos a hell of a run for RM user: ghost. Good work today, bud.

to reid's dismay i really want to focus on improving my 5k time so that i can do more better in races, so today i decided to give interval training a go...i did a very basic one in which i did a warm up jog for 6.5 minutes, then did two minutes running at a pretty fast clip, then one minute off walking...the plan i read recommended doing 6 intervals, but i only did 5 and was out there almost 25 minutes...i probably should have just walked awhile and did a few more

anyway i can see where it can help...i highly doubt i'll ever get to something like 20:00 in a race, but i'd love to be around 24:00

Ran in my adizero pros for the first time in a long time tonight. It was crazy to feel the ground under me again. I kind of loved it.

Shout out ghost

how many pairs of running shoes do you own?

Right now I have:

Endorphin Speed (two pairs)

Adizero Pro

I kind of regret the new pair of Speeds I still have in the box. I need to find a shoe that really gives me that classic Boston feel that served me so well.

i will buy them from you

what about the feel of the ground under you vs more cushioning is appealing or aids in performance?

I don't know if it aids my performance or not but these shoes with huge slabs of foam feel like space boots sometimes and they don't feel as snappy. Cushioning matters but if you start to disassociate from the pavement below you it sort of dehumanizes the run in a way.

gotcha...i've been running in the boston 8's or whatever i have exclusively the last 6 months or so...i do like them better than the cheap nike's i had, but they also didn't have much cushioning

Narrowly missed a secret goal of sub 25 minute 5k on Sunday. Did it in 25:04. I blame no one but myself.

This is why I like my escalante racers so much. Even my kinvaras, with their higher stack, somehow give decent ground feel. Those escalantes though. Good stuff.

To Lenny, it's really just preference. maybe a little bit of injury prevention as well since feeling the ground = constant feedback on running form.

I pushed my kid a little over a mile in his little toy car a couple days ago, but I'm beginning to feel lazy again. Can't let it happen. Gonna get out there tomorrow for another 5 miler, hopefully.

So what's everyone's diet like these days?

Pretty terrible. At this point I'm just trying my best not to eat before bed.

my new goal is to beat that time…give me two years

You've got this.

i hope so otherwise I’m going to die…my current best is in the low 27:00’s, but that was more of an adrenaline fueled race day anomaly

have you done any interval training? i could use some simple, practical advice

you're not going to die.

I haven't really done any training except for consistently running 4 days a week and slowly increasing mileage. I was clocking low 27s for a 5k as recently as June. Just stick with it. With my longer runs, I'm really starting to understand how to start slooow and let my pace gradually build. It translates to better endurance for shorter runs like a 5k. Quite simply, I am now aware of what a faster pace feels like and how long I can hold it for. I feel more beat up and burned after a 5k than an 8 mile run, hands down. In a good way.

I am toying around with injecting some speed into my longer runs lately, though. Google fartleks. Nothing official, training wise, but it is fun to push it for faster paces every once in a while.

Also, Google Yasso 800s and strides. If you want to do some speed training, those workouts sound right up your alley.

https://www.runnersworld.com/uk/trainin ... rtlek-run/

https://www.trailrunnermag.com/training ... yasso-800s

https://strengthrunning.com/2012/10/what-are-strides/

decent…I’m not consuming much added sugar outside of sweet tea or half and a half a few times a week…I’ve found incorporating a cheeseburger every now and then has really helped my bowel movement tho