Good work Callum, Good luck with the recovery Lou.
Training for me has been very good over the past month, probebally the best training month ive had for a few years, feeling very good and raring to go racing now
Got a 5k race in 2 weeks were im hoping to beat my road 5k pb of 19:07, im hoping to get under 19, if not a PB will do (I ran a 19:30 in training few weeks ago on a hilly course so should beat this time). Then another 5k in september to help me sharpen up for my sub 40min 10k attempt mid september, been trying for this now since 2007, ok not been training that hard in the past but think with the last 5 months training im pretty confident that ill go under it (if the weather allows of course)
I will let you know how my 5k race goes in 2 weeks, keep up the good work everybody
Great to see that this thread (probably the finest on the site) is still very active.
I've got two road 10Ks in the next two weeks. Neither are great PB opportunities due to hills, but I'm still shooting for my first sub 36 min 10K result. I did 36:10 on the flat in March, but seem to have improved since then.
I did a 4 mile time trial on the flat a week or so ago in 22:38, so fingers crossed this should hold me in good stead.....
Did the 5k run today in 19:25, went off too fast again, first mile in 5:30, but its a good learning curve, overall happy with that.
The first mile was fairly comfortable at that pace, but then when i got to around 1.5miles the lactate levels in my legs were just too much, what do i need to do to get that pace going for longer, as the first mile was very comfartable???
Already doing 20min runs at lactate threshold, and a few mile reps with short recoverys. But one thing i can say 1 year ago if i ran a mile in 5:30 i would have to walk the rest so its working slowly
That's a great first mile Cliff, though in a 5k its way to fast. Your last 1.5 miles must have been 7.xx mm? Classic lack of good pacing meltdown though. I bet if you went off 6 mm you would not have crashed quite so bad. My first parkrun my 1st mile was about 5.55 and my 3rd about 6.35 and came in at 19.34. My second one a few weeks ago my first mile was 6.10 and my third about 6.25 and came in at 19.23.. The pace you went off at was about 17min 5k pace so way above your current level.
I think had you gone off at 6mm you probably would have posted close to sub 19 with an even pace.
Returning after a year off.
i had to take a year off all phys up to May this year. In order to set a target I elected to enter the Swindon Half marathon in mid October and follow the Garmin Connect (Full potential) HRM trianing planitem halfway through it and although I am clearly fitter my speed is awful.
i did a 1.5mile best effort test the other day that at full fitness I used to get 8.30 but I got 9.53. What was really odd is that when I first came back to fitness I did a nine miler in which I did the first 1.5 mile in 10mins.
I have realised I haven't been stretching off. Can this be the cause of the lack of pace improvement?
Hi all, did my 1st competitive 10k yesterday, the Mel Batty race in Thurrock. Aimed for sub 40 and came in at 39.43 so very pleased, however my mile splits always seem to rise in the middle of a race, but I still usually finish strong! Eg 5th mile yesterday was 6.36, 6th mile 6.15. Is this psycological or can I improve my mid race stamina with tempo runs?
Firstly, we'll done on hitting sub40 at the first attempt!
As for pace dropping a bit in the middle it's probably a fairly common theme. How fast was your first mile? Heading out too fast is very common and a slower middle section being the result. If you can come back with a 6:15 in mile 6 that's pretty good going. Just out of interest do you track your pace as you run? I.e. Were you aware that your pace had dropped off in mile 5 or did you just see that after you looked back at the stats? I ask because I have noticed my pace drifting in the middle of races until I've looked at my watch and realised I'd slowed down!
Anwyay - hitting sub40 first time out will surely mean that you can go much faster and with more race experience you'll work a lot of this out!! I'm just a mere 42 minute man at present!!
Back in the 10k hunt again now though. Targeting a November 10k to get closer to 40 minutes to give myself the best chance of going sub40 in March.
Just recovering from this beast at the weekend www.brgchallenge.co.uk at the moment! I forgot how bad some of those hills are!!
First mile was 6.17 I believe... Always try and hold back to start but not easy! I do track my pace but don't try to greatly alter it during a race
Not good for me 42min 10k today, not sure what went wrong to be honest, need to be more consistant with my training i think e.g one week ill have a good 30-35 miles training the next im down very low 20s even 15s then back up 30s again, all to do with motivation, not good enough really, oh well bring on the next one.
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