Should be part of your long run surely? Run down, fast 5K and an extended run home, or long loop to get there and try to run some tempo for 5K and jog home.
I hit 189 max according to the Garmin (180 ave). That was during the final push for the line. I think I’ve reached 196 in cross country, but that was about 3 years ago, so not sure if it’s dropped a few beats over that time.
I’ll run most of my aerobic miles at around 130-135. In my best marathon, I was in the 160s for the first half, then in the 170s, only going into the 180s in the last 10-15mins
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A long run for me these days starts at 40km, so no, I ain’t putting a full tilt 5km in the middle of that. It’s a recipe for injury, plus, unless I live at 4.30am, I doesn’t really fit with it being at then end and to do it early means I’m not back until 2pm. Not good for family time.
Maybe as part of a 16km or so.
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So I’ve managed to get myself into a 5k track event on Saturday afternoon/evening. Various heats of races, with everyone required to be under 18:30 to race. They’ll be batching people together with similar times, so hopefully a number of 16:30-17:00 runners in my heat.
Question is footwear. Do I go with the Nike’s, or do I go with spikes? I’ve not used the latter in at least a couple of years now, so have no idea how my calves would react?! But Saturday afternoon is looking a little damp, so maybe they are better for traction? And the added propulsion from the spikes would be a wash with the bounce of the Nike’s?
Thoughts?
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Order the Nike spikes. 
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I’m not going to lie that this crossed my mind! 
Which are the vaporfly equivalent distance spike? Does anyone know?
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Air zoom victory I believe
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Yep, just figured that out. Nowhere with my size however. Which is good! Stupid money for one track race is a step too far!
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The max fly are for sprints 
4%
Next%
Or Alphas?
If you’re injury prone or not used to them I wouldn’t be going near spikes peroanlly.
Great running @stenard you’ll get there soon enough!
I thought a few weeks ago I’d easy be in sub 16 shape, maybe even pb. But my track session last week and the subsequent zero training in 8 days plus tonnes of bad food and booze through party prep stress, post party relief beers and now camping drinking! . Think I’m going to be fighting sub 18 instead!
I would like to get back to regular weekly track sessions though, maybe a parkrun attempt in a month or so.
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I’ve used spikes before for both my previous track 5k’s, it’s just that is now quite a while ago. Reading about the Victory’s, and they do have ZoomX in them, which would have given me more comfort I’d have coped OK for 12.5 laps. But that decision is taken away from me.
Might take my cross country spikes with me, as they’re a bit more comfy, and see how they feel during warm ups
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Having a think…
A sub-17 on the track would be a 5,000m PB, not a 5km one 
Just to be super pedantic 
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I used to race the track in cross country spikes (just slightly easier on my achilles) so yes I would go with those 
Do they do 60 day return on spikes too? Could almost get a season from them and send them back…
I would have thought Alpha’s / Next’s would be too bouncy for the track would prefer something with less stack like traditional racers. I gave up wearing spikes on the track a long time ago as my calves couldn’t cope.
I’ve never run in spikes. Are they very minimal/torture devices?
Track spikes in particular tend to force you onto your toes, have very low drop and minimal cushioning. So you definitely need to be conditioned to running in them or prepared for severe DOMS
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On the track or dry XC, yes.
Massive calf issues for days after.
Muddy XC?
Natures natural cushioning?
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For 5,000 and 10,000 m I think the vapors and spikes would be pretty close. Anything shorter and id go with spikes. The main benefit id say is you’ll probably be less beat up from 5,000 m in vapors vs spikes.
BUTTTTT…
how serious a track meet is it? Anything over 25 mm stack height is banned on the track if its run under IAAF rules, which is pretty much every carbon fibre shoe out there (think only the Hoka Carbon Rocket is the legal one I know of).
Depending on the organisers they might not care, but others will…
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Good question. The race info simply says:
5000M FESTIVAL UNDER UKA RULES WITH ELECTRONIC TIMING
Does UKA rules mean IAAF rules? It’s just a south London club hosting a chip timed 5k set of races, so I’m not sure how strict they’d be? Definitely worth taking a few pairs of shoes just to be safe I suppose!
Yes, correct, powerof10 would list it separately, but for Joe Public, I’d have still run 5k under 17 mins. Parkrun is officially a different discipline as well in that regard.
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