Advice on the Victory 5

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03/12/2008 at 01:46

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...

So, priorities:

  • Lose some weight (Horwill and Marmite suggest 135-140lbs being ideal weight for height)
  • Reach a CONSISTENT 40-50 miles a week, something I haven't done before (Yifter and Marmite)
  • 2 Interval or VO2Max sessions a week (Yifter/Ronny H/Frank Horwill)
  • Try not to race too often, as I seem to use that as an excuse to chuck volume out the window (Lydiard, Hadd, Pantman)
  • Use less rest days, and more recovery runs (Pantman and Horwill)
  • Do less non-running specific training (Marmite, Ronny H)
  • Make sure all my sessions have a purpose (Ronny H)

With a little italicized acknowledgement of where each idea came from.

And last but not least:

  • NO TIME TRIALS. (Yifter the S.)

Thanks.

04/12/2008 at 01:13
Did my 35 min jog today. Nothing till the big race now!
06/12/2008 at 19:51

Big day tomorrow Paul. Good luck.

M...eldy    pirate
06/12/2008 at 20:02
Good luck Paul ....   break a leg 
06/12/2008 at 23:14
Cheers guys!
07/12/2008 at 15:22
32'47"

Not a pb, but i'm very pleased . Was a very good race.
07/12/2008 at 15:38
Great stuff! Looks faster than you were expecting - nice one.
07/12/2008 at 15:42
Well done Paul. Its actually not far from your pb is it?
07/12/2008 at 15:50
only 10-15 seconds slower.. so could've been worse!
07/12/2008 at 16:08
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.


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.

07/12/2008 at 16:15
Those are definitely the kind of targets i'd want to achieve. I think your point about the 4 different training paces (race pace, and 5k, 3k, 1500m) is quite pertinent and certainly something I'm going to try and accommodate.

I think the issue for me now is juggling the mileage with those quality sessions. Should I go for 2 long runs and 4-5 quality sessions in 14 days as per Frank Horwill's 10k schedule? And if so, what other mileage would be appropriate to fit around that?

I set off too fast today mind... something of a recurring theme with me. I hit the 1-Mile mark at 5'52"
07/12/2008 at 16:26

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.

Edited: 07/12/2008 at 16:28
M...eldy    pirate
07/12/2008 at 16:51
thats what I like .. a few words of encouragement 
07/12/2008 at 16:56

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!

07/12/2008 at 16:56
M.eldy wrote (see)
thats what I like .. a few words of encouragement

know what you mean

07/12/2008 at 17:00
Sorry...just for Pammie, well done Paul.
M...eldy    pirate
07/12/2008 at 17:07
But even sometimes a kick up the arse needs an accompaniament to be effective  
07/12/2008 at 17:09

Youve lost me Melds.....Have you just made that word up? Its a good one anyway.

*now wheres that dictionary*

M...eldy    pirate
07/12/2008 at 17:10
I couldnt spell it and gave up  
07/12/2008 at 17:14

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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