left this year's annual review til calendar year end, so, to end 2008, I have improved by:
2.8% at 1 Mile (59.9 to 62.7)0.6% at 5k (58.5 to 59.1)0.9% at 10k (56.3 to 57.2)2.2% at HalfMara (51.6 to 53.8)
smaller gains this time round, mainly due to swapping a large proportion of my running to off-road/fell-racing shenanigans, which doesn't half put a crimp in your flat road times!
anyway, having re-educated my body to it's new norm, I'm expecting an increase in improvements for 2009...
to better fall in line with Age Grading, easier if I just do by "Age Year", so slight delay this year til birthday (Jan.29th)
so, improvements while aged 45:
1.5% at 1 Mile (62.7 to 64.2)1.8% at 5k (59.1 to 60.9)2.4% at 10k (57.2 to 59.6)1.7% at 10 Miles (54.6 to 56.3) (pretty much don't bother with flat distances above 10M any more)
almost entirely concentrating on off-road stuff now - just occasional "time-trials" at flat road distances, rather than specific targetted training, so actually q.pleased with the above slight improvements
looking back to my first post on here back in July 2006, my 5k PB was about 54%, and I set my 2009 PB back in May, so that's roughly a 7% improvement in 3 years... (so far... )
Happy Birthday To Me!
improvements while aged 46:
UNCHANGED at 1 Mile (64.2)1.1% at 5k (60.9 to 62.0)1.1% at 10k (59.6 to 60.7)2.8% at Half Mara (53.8 to 56.6)
still mainly doing long/slow/hilly stuffdon't even dare do short interval work anymore for fear of injury, so not much going on below 5kbeen doing more mileage generally of late, so expecting more slight 5k & 10k improvement, plus a big jump in Half-Mara AG, maybe coming more in line with shorter distances...
Looking back to my first ever Half-Mara in March 2006 aged 42, my time of 2:15:03 equated to 46.4% AGand last November I clocked 1:54:27 aged 46, being 56.6% AGso that's just over a 10% improvement in 4 and a half years...
improvements while aged 47:
3.9% at 5k (62.0 to 65.9)0.5% at 10k (60.7 to 61.2)0.9% at Half Mara (56.6 to 57.5)
mega-concentration on long/slow/hilly stuff, so surprised to get any improvements at all really!
Looking back to mid-2006 aged 42, my 5k PB equated to roughly 54% AGand last July I clocked 21:51 aged 47, being 65.9% AGso that's roughly a 12% improvement in 5 years...
improvements while aged 48:
UNCHANGED at 5k (65.9)1.8% at 10k (61.2 to 62.3)3.3% at Half Mara (57.5 to 59.4)
tried to improve at 5k, but unable to combine any increase in short speed with main focus of long/slow/hilly stuff
but at Half-Mara that's 13% improvement in 7 years
only PB to improve aged 49 was:
1% at 10k (62.3 to 63.3)
which is 9% improvement in 8 years
which basically shows that 10k was my best distance way back in 2006, and that 5k and Half-Mara times were "softer" (and so ripe for bigger improvements)
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