Do I have potential?
Tru dat, and ting Dash.
You can carve the chaff off your times very quickly...but squeezing the juice out takes years of patience and dedication.
Probably the 2 worst words in the average teenager's vocab
Stay off the sauce old son...there's a good chap.
The advice myself and others have given Mike will stand him in good stead for improvement, whereas your numerous comments have been sarcastic and mickey taking of Mike, under the guise of "support".
You even mailed another forumite to say you thought he was a WUM.
Check out a thread by a guy called Skinny. A guy who puts the miles in, has a realistic aim, and I'm helping him achieve this...hopefully this thread will reach similar realism soon, and then Mike will find support from everyone.
Hey guys, nice to be back, my laptop broke so I haven't been able to post.
So for the last month my times have remained the same; between 18:43 - 18:48. Probably expected because I have been keeping a steady 20-25mpw for the past 4 weeks without speedwork(I had intervals scheduled but didn't want to risk injury as I had a couple of niggles).
Now that I'm starting college next week I can plan my training schedule around that, ive done my base training so I think its time to get serious with the intervals and increase my mileage by introducing recovery runs, so I expect my 5k pb to gradually improve and by chrismas my target is still to go sub 17:45; a minute improvement. sub 17 by April and sub 16:30 in 11-12 months time.
I had niggles in my upper achilles tendon, but it would only last a day, maybe it was just soreness from running on very uneven surface? My college sports department has 5 teachers, none of which do running and from first impressions I probably know more about running than them, which is saying something.
Tommy, your probably right, but the legs are getting less fatigued after every run now so I think the time is right to introduce 1 speedwork session and gradually increase the mileage to 30-35mpw over the next month.
Mike, the achilles niggle is a warning sign. As it happens achilles trouble was my first injury when I started upping the intensity of my running and, as I remember, getting a little carried away trying to chart my progress with a succession of 10k PB's over a few months.
Do yourself a favour and concentrate on building up a base of EASY mileage. The odd tempo run will be enough to top this up; drop the weekly parkrun, maybe do one a month to see how things are going if you want, but in all honesty I think you've seen yourself that you're not going to see week-on-week progressive improvements in your times. You may well have a sub-17 5k in you but it won't happen any time soon, and definitely not if you injure yourself.
The pain was just below my calf, and I could only feel it when I tensed my calf muscle, so I didn't think much of it, but i'll defo be cautious.
I want to carry on doing the parkruns every week, I do it with my family and is great socially, I can think of it as a tempo or a HI session during my training? Can't hurt.
And i'd just like to point out that I've never had any injuries in my legs, never, apart from the odd bruises from playing football. *Touches wood!* Could mean im not injury prone.
How much running does the typical 17min 5k runner do? Just curious.
Well, I have been doing 'easy miles' for the past 3-4 months, I started at 5-10mpw and I have gradually increased it to 20-25, is this mileage not enough to introduce speedwork? I read somewhere that some sub 16min guys do 45-50mpw but do alot of quality work.
Thanks for the advice Jim, I enjoyed the read, definitely learnt a thing or two.
Did my first interval session today!
13 x 400m w/ 200m slow jog recovery. I wanted to average 1:25 pace and I managed 1:24 throughout, this sums up to a 17:30-35 5k, over a minute faster than my current 5k pb.
Just wanted your opinions, did I run it too fast/too slow? The pace felt between 'comfortably hard' and 'exhaustion', so I was very tired at the end of it, but I wasn't exhausted, probably should point out I did it on a gravel track, so there's less grip, and I did it at midday so the heat didn't help. I love excuses! Nah it wouldn't of made much of a difference im sure.
Now, 4 hours after the workout, my legs feel fresh again, couldn't do the workout again but you know what I mean! I feel like I could of ran it faster but oh well, its a good start methinks.
Well, 18:43 on a 5k course which includes hills, if on a straight course I could probably have a 20 second faster 5k, thats irrelavant though.
Surely if you want to improve your times you have to run at a pace faster than your current race pace, isn't that common sense?
Thanks for the reply btw!
Mike, is that the same course that has the 1km on a running track? If so, you can't complain about hills, as a track is as quick as you can hope for.
Where did you pick that track session up from?
When I've done 400s, just for comparison, I've done stuff like 10x400 at 5k pace, or 16x400 at 10k pace.
You're kind of inbetween those 2 for rep quantity. Also, you might want to look at a 60sec recovery, rather than 200metre jog, which presumably is about 90secs or more? Otherwise, you're taking longer on the recovery than the rep, which makes it too easy.
Stevie, I did 18:45 at heaton parkrun last saturday, and theirs no track on that course, the 750m on the track at bolton does help, but the 200m uphill section which i estimate at a gradient of 25-30 degress doesn't, which you run up twice during the course, and there are other smaller uphill sections. Until you've run the course yourself, you can't really comment on how hard it is.
I got 13 x 400 because that equates to 5200m, so im able to maintain a faster pace for the full 5k distance.
Yep, thats my plan, before I reduce the interval time I plan to reduce the recovery time to as little as 30secs, that session I just did was between 90-100secs recovery, so a couple months before I get to that point. Next interval session I plan to do 800's at 2:50 pace x 7. Not sure what my recoveries will be yet, I might push for a 2min recovery and see how that feels after 2-3 reps.
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