Sub 25 - and beyond!

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11/03/2012 at 19:55
Got 23:33 in the end, 3rd and 4th Ks were a bit slow.
12/03/2012 at 07:44

Great weather for the half done yesterday. North Hill and Ipswich Road were not as hard as I thought they were going to be and kept on running up them, normally walk in training. I kept pace till 16km or ten miles. On course for 95 minutes. Legs got very tired so had to run the last three miles slower and ended with a pb under 98 minutes. A slight hill from Langham to Boxted caused me a problem and nearly had to walk up it. Lack of distance training.

A new pb of 01:37:43 and shaved a minute of last years time. So in all very happy. I would have been happy with a time of 01:40

13/03/2012 at 14:23

Wahey! this thread seems to be kicking into gear now that spring is er.. springing!

Welcome JLB3 
and Congrats to you and cchris2lou for sub-25 PBs - just what we like to see!

and Congrats to Ockham on a fab HalfM@r@ PB
when might you be turning to 5k (or 5M or 10k) do you think...?

at lunchtime I did 6x1k with 2min rest recoveries:
4:15, 4:22, 4:25, 4:22, 4:27, 4:16
so about 4:21 average
this is a good improvement on the 4:30 average in the same session 2 weeks ago, so might attempt a 5k soon...

Edited: 13/03/2012 at 14:23
13/03/2012 at 17:23

Hi Daz, 5M booked for Good Friday. Think I will let my son beat me by 2 mins. 5km probably May  and will look at doing a 10k this year as I did not do one last year.

My left leg is still killing me from Sunday. Very stiff, need to walk half a mile before it frees up and then when I sit back down again it gets stiff.

18/03/2012 at 20:03

not so good this saturday , 22.12 . friday nigh curry and beers did not help .

missing the next 3 parkruns but hopefully plenty of training  . 

04/04/2012 at 12:30

right!
after a couple of weeks of long/slow stuff, I did 3x2k yesterday
I knew I wouldn't be able to manage 5k type speed, so aimed more for 10k PB type pace (4:54mins/km in my case)
managed: 4:52,4:53, 4:48,4:49, 4:48,4:44, so quite pleased
there's a 10k race on 15th April (Whitley) which I might do...
also, Saturday 28th April is looking possible for a nice flat 5k parkrun (Platt Fields)...

Ockham - are you still on for your Good Friday 5M?

04/04/2012 at 12:58

Hi Daz,

yes still on for the Sudbury 5 miler. Hoping for a time of 34 mins, with only two days of training per week. Friday training is 5km of 4:20min/km with 3km easy, Sunday around 14km at 5:30min/km . Pb of last year was 34:42. Have entered Colchester 10km and a few of the Clacton 5km series runs

08/04/2012 at 10:19
Disappointed with the time. Three seconds slower than last year. 35:11 and nowhere near 34 mins, but I did manage to overtake my son who had a leg problem at the 2 mile mark. Still he put in an extra effort and eventually beat me by 15 seconds.
12/04/2012 at 11:10

did another 3x2k sesh yesterday, practicing 10k-type pace, averaged 4:44/km off short (90sec) recovery
ran through the last one imagining another 4k to go, and felt OK
so thinking I will do Whitley 10k race on Sunday...
current PB is 49:00, so should be able to shave something off that

15/04/2012 at 10:04
Good luck Daz.
15/04/2012 at 23:21

Ockham - your positive vibes helped me to a 20 second PB at Whitley 10k

undulating course, so splits all over the shop, but just for the record:
old PB = 49:00, hoping for sub-48, so aimed for 4:45/km, which would be 47:30, but knowing that I'd drop around 30 secs on the most uphill km (the 8th):

4:52 - 11 secs to cross the start line, so 4:41 really
4:59 - bit uphill
4:43
4:44 - this is the stuff!
4:25 - wheeeee! (downhill km)
5:06 - only blot on the copybook - think I relaxed too much
4:48 - pulled myself together on a relatively tough km
5:30 - there goes that uphill one!
4:58 - bit disappointing, knew I had to go under 4:55 for a sub-49
4:35 - wahey!
48:40 gun time (48:29 from when I crossed the start line)

17/04/2012 at 07:24
Well done Daz . I have mine next month. Hoping for a pb, but after Sudbury will take it as it comes.
04/05/2012 at 15:26

surprisingly good 4x1k sesh earlier this week
averaged 4:20ish (compared to 5k PB pace of 4:22)

got loads of long/slow/hilly races coming up though, so can't really concentrate on flat speed atm...

13/05/2012 at 12:42

Brilliant day for the Colchester 10km. Aimed for under 45 minutes and quess what, the race when well. No one overtook me. Usually runner sprint pass me in the last k, not this time.

4:33

4:27

4:29

4:29

4:23

4:22

4:24

4:34 Up hill and the into the wind

4:31 Into the wind

3:46 split time (think short k) pace 4:10

For an unofficial time of 44:04 NEW PB by 28 seconds.

15/05/2012 at 12:45

That's FANTASTIC Ockham!
very jealous of those consistent splits
sub-44 next

I might do a 5-Mile race towards the end of this month, not 100% sure yet...

 

16/05/2012 at 13:14

Thanks Daz. Not sure if I will do another 10k this year.

Have my first 5k race next week. As I have not been training that much this year will try for sub 24 mins.

17/05/2012 at 10:56

Bad news, You hadn't got rid of me forever!!!!!

Had an eventful start to 2012, plantar faciitus stopped me improving at the back end of 2011 so I stopped in December to treat it and then shortly after was told that the herniagram I had in October was wrong and I did have a hernia. So at the start of April I finally had my hernia operation which repaired three separate hernias!!!!!!!!

Tuesday was my first proper run of 2012 and to be honest it was hideous, slow and really hard work. Just over 5K in 24.22 so a slow build up of training again for me and I might be ready for 2013

19/05/2012 at 16:35

Can I join in here please? I recently ran 25.30 in a 5k at the end of a sprint triathlon then 50.52 in a 10K a couple of weeks later. Both of those are PBs. My main focus is longer distances but I'm still aiming to go sub 25/sub 50 this year. Not far off it now but keep picking up minor injuries which doesn't help...

20/05/2012 at 10:03

All are welcome run-with-dogs.

If you are new to running and getting injuries, you need to ease off the training. When you start you want to run five maybe 7 times a week, even with slight injuries. I'm doing roughly three runs a week. This week only one 14k run.

20/05/2012 at 17:45

Thanks Ockham but I've actually been running for over 10 years now. Did my first half in 2005 and my first full marathon in 2008. Just thought I'd start paying more attention to the shorter distances as well as the long ones this year. Never been one for running every day, most I ever do is four runs a week. Tore a calf muscle in 2006 and had a shoulder op in 2009, both still causing bother every now and then, hence all the minor niggles...

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