There are definitely a few parallels between the advice of forumites - Mmm...Marmite, Yifter, Ronny H, B-limey and Feel the pain and respected running coach from Serpentine Frank Horwill.
Having taken almost a year out of training, and only getting back into it in November '07, this year has been all about working hard to get back to where I was at the end of 2004 and first half of 2005. It's been challenging more mentally than physically, and there's been a lot of frustration and so on.
But what i've definitely expanded the most in the last year is my knowledge. And a lot of it down to the kind people on this forum.
This article in particular - http://www.serpentine.org.uk/pages/advice_frank09.html, backs up a lot of Yifter's suggestions on appropriate training for 5M/10k.
This really struck a chord too:-
Yifter S. wrote (see)
if you are serious about improving, you need to consistently be running 40/50miles/week, and doing 2 interval sessions a week to improve your VOmax.
With this, and the above article in mind, along with Marmite's original schedule suggestion, i'm planning to stop pissing around and procrastinating, and hit the training hard after the Victory 5. I don't really know what's happened since the GSR, but i've just kinda lost my focus a little. I think the dawning of realisation that i'm not about to set a 5M PB has left me feeling a bit depressed. But I'm keen to get my 10K time down to at least 41 minutes next year...
With a little italicized acknowledgement of where each idea came from.
And last but not least:
Big day tomorrow Paul. Good luck.
Prefountain wrote (see)
32s a little optimistic, I do think you will be slightly better at 5mile than 10mile tho, because of the mileage you have been putting in.If I was you I'd set off at 33min pace and step it up after 3miles if you feel capable.Just looked at your splits Paul, you set off a little too fast didn't you. You must have suffered a bit in the last 3/4miles.
32s a little optimistic, I do think you will be slightly better at 5mile than 10mile tho, because of the mileage you have been putting in.
If I was you I'd set off at 33min pace and step it up after 3miles if you feel capable.
Just looked at your splits Paul, you set off a little too fast didn't you. You must have suffered a bit in the last 3/4miles.
That guy knew what he was talking about Paul, back in October!
To people that know little about running, they might think knocking 2'47" (sub30mins) off a 5mile time should be quite easy. Its not, as you have found out.
You havent trained properly the last couple of months, which you have admitted. Im not suggesting its a crime, and if you are happy then its not a problem.
I think you could get sub 30min/5mile within 2 months and sub 60min/10mile within 4/5 months, with the proper training. It all depends on what level you want to run at, and how much work you want to put in.
Do you ever learn Paul?, setting off too fast....I swear your heads full of concrete sometimes!
Forget your mileage, do the 4 quality sessions and 2 threshold sessions in the fortnight......Everything else is easy, you can log the miles or the time, its irrelevant. If you ache 1 day do a 30min easy run, if you feel good another day do a 45min easy run.
Try and get one run in, over the hour, up to 90mins weekly if possible, fortnightly if not.
Oh, and that 1st mile probably cost you 30/60 secs, on your overall time.
Paul doesnt need encouragement,....he needs a kick up the arse!
I'll give you a little encouragement tho Melds! .....and then we can talk about your running!
M.eldy wrote (see)
thats what I like .. a few words of encouragement
know what you mean
Youve lost me Melds.....Have you just made that word up? Its a good one anyway.
*now wheres that dictionary*
How do you accompany a kick up the arse?.....Do you mean with a pat on the back?
I always forget that bit, damn!
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