Paul, you start a thread asking for advice, you virtually ignore all the advice given, from my self and others. You do your own haphazard schedule with very little structure.
The sort of work you're doing is maintaining your level, NOT raising it.
Guys dont run sub 30/5mile, by accident, your mileage is too low, and you seem to shy away from the really tough interval sessions. You should be doing sessions that are faster than race pace. You are obsessed with TT.
Its too late to improve for the Victory 5, but 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.
Its your choice at the end of the day, so I will bow out.
The week before Brighton I did a hard 8 x 600m on Tuesday and then absolutely nothing more before the race on Sunday. That probably isn't 100 per cent ideal for most people, but worked for me. I think most people who know what they're talking about would say do a short, light run on Thurs (the short bit is particularly important), but experience tells me that I'm probably different and benefit from complete rest.
No no, I can relate to what you're saying.
This year at the GSR, there were extenuating circumstances (work, domestic problems, sleep etc.) that stopped me from running for 3 days before the race. So the last hard run I did before the GSR was on the tuesday, and the last run I did at all was the wednesday. I had thursday-friday-saturday as complete rest and pulled out a PB.
So I think i'll do a 35 minute easy run tomorrow..... then take complete rest till the race.
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.
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