Sub 25 - and beyond!

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12/09/2012 at 16:13

Ostrich - belated Congratulations on your 5k PB! not long now til sub-20...

my 56-Mile ultra a week and a half ago went reasonably well - it was too hot for my liking for the first 6 hours, I started to perk up as darkness fell, but walked most of the latter half, and finished in 15:42 (yes, 15 hours and 42 minutes)

I feel entitled to rejoin this thread now as:
a) I'm binning ultras for the next few months
b) I'm going to train for a flat 10-Mile PB at a race in November
alright, 10M is still not 5k, but it's the closest you're going to get from me atm!

my 10M PB is 84mins
I'm sure I can go sub-80, but am going to train towards a 75min target
so, 7:30 miling...
that's about 4:40/km
yesterday lunchtime I did some km intervals for the first time in over a month
2x2k: 4:49, 4:51 (bit slow, forgotten what to do!  ) followed by 4:35, 4:34 (more encouraging )


12/09/2012 at 16:17

Daz - Hi (waves to others)

What 10 mile where and when exactly

Still doing your 2 x 2kms i see even if its been a while

12/09/2012 at 16:25

Hi Pammie*
Preston on 18th Nov - very flat 2 lap course - PB guaranteed

I like 2x2k cos you don't have to run as fast as 4x1k
I'll move on to 3x2k now I've remembered what to do!
I will also be doing some longer sessions incorporating a few miles at target 10M pace...

what are you up to these days?

Edited: 12/09/2012 at 16:26
12/09/2012 at 17:41

Hi Daz running took another dip but since end of May been running every other day yes i'm streaking again Done 2  cough 10kms one in June one August SB 53:41 not my best done some parkruns new one started in Barking SB 26:30 so still work to do to get back sub 25 10km at Southend next month, 7th Just concentrating getting back fitness wise Enter a new age group next June so wanting to be fighting fit when i do

Just tried some kms planning on 4 x 1 but legs not firing 5;25 for both  but mon i did 6.83 miles and just over 9 yesterday so to be expected i guess

Pity i can't make Preston i like a 10 miler maybe some other year shall make a note of it as i have a bucket list to race in every county in Britain

13/09/2012 at 14:59

right, 10-Mile Training starts here!
2x2M today: 8:30, 8:35 ("warming" into it), followed by 8:05, 8:00 ("progression" increase in effort)
I intend to do one such sesh per week (building to 6-8M total effort) over the 9 weeks til race day, so should hopefully see the pace squeeze down towards 7:30...


14/09/2012 at 12:30

Beat my PB at Bradford ParkRun last Saturday! 20:41, so a cracking eleven seconds trimmed off my previous best and just five seconds off my overall 5k PB so pretty hopefully of going under that soon.

I put it down to the marathon training that I've been doing that has seriously built up my overall fitness and stamina.

14/09/2012 at 20:14

Well done with the PB Ewan.  I managed a parkrun PB last week of 21.25 though this was at Riddlesdown, a flatter faster course than my home parkrun (Banstead Woods).

Will be going back to Banstead Woods tomorrow and reckon a PB is on as most of the mud and puddles have gone with the recent dry weather in the Sout East.  Good luck to everyone who posts here doing a parkrun tomorrow or any other race. 



19/09/2012 at 12:57

Well Done Ewan & Geoff!!   some excellent 5k times there

I did some more tempo miles the other day, but forgot to wear my watch so not sure how quick they were (doh!)

just for the record, this is my GPS trace of the race I did last Saturday (choose Map View and zoom in for better detail):

I draw your attention in particular to the Altitude vs Distance profile graph


21/09/2012 at 12:33

8 Miles tempo up/down canal last night
not so bothered about speed, more concentrating on good flat form
I'm finding the FAST mantra to be very useful (Focus... Alignment... Stability... Timing)
for the record I did 1M, 1M, 2M, 1M, 3M in 8:22, 8:24, 8:16, 8:22, 8:14, 8:28, 8:49, 8:35
hopfully these times will come down over the next few weeks...


23/09/2012 at 12:49

Good stuff Daz. Keep it going. I/m sure the times quoted above will come down.

Have managed another couple of consecutive parkrun pb's the past couple of Saturday's:-

21.35 last Saturday at Banstead Woods my home parkrun followed by 21.01 yesterday at another parkrun I do from time to time which is flatter and faster (Nonsuch Park).  Gutted that I couldn't find another couple of seconds to get under 21 mins.  

I'm doing a 5k this Friday lunchtime in London (Hyde Park) organised by the Serpentine running club which takes place on the last Friday of each month. Don't usually bother doing non parkrun 5k's these days but apparently this is a fast couse with good PB potential and only cost £4.00 to enter.  



28/09/2012 at 12:43

4x2M up/down 2M stretch of flattish road after work last night:
8:15, 8:22, 8:04, 8:17, 8:08, 8:15, 8:00, 8:12
noticeable improvement on last week (both in times/feel)
2nd mile always slower than 1st though, so bit of a concern there - will try a 3M section next time to see how that goes...


28/09/2012 at 20:36

Well done Daz.  Always nice to see decent improvement. Let us know how the next session  goes.  Are you looking to do a quick 5k? 

Managed another 5k improvement today at the 5k in Hyde Park organised by the Sepentine running club. My time of 20.52 betters my best parkrun time set last week of 21.01 and is the best 5k time since my 2nd running career started about 6 years ago (still over aminute off my overall best time of 19.39 set in 1995).   

Course was pretty fast and flatish though last 400 odd metres was up a notable incline which made it hard work as did the windy conditions.

Good luck to everyone racing this weekend.

01/10/2012 at 12:37

Geoff - Congratulations on your "modern PB"

although I'm sure I'm well off 5k PB form atm, I quite fancy doing a parkrun just for the heck of it, and see what time transpires - I'm going to give it increasing priority in my plans over the next few weeks...


05/10/2012 at 13:22

more tempo miles last night
hadn't done myself any favours by having done some hard hill reps the day before, so times were a bit off:
2M - 8:30, 8:30
3M - 7:59, 8:28, 8:34
2M - 8:18, 8:25
2M - 8:17,8:19
tried a 3M stretch and didn't slow down too much on M3
9M altogether, and good practise at raising my effort level as I went along, especially over the last 2M

08/10/2012 at 08:27

Marathon training coupled with speed sessions in the gym seem to have been paying dividends. My long runs have increased my endurance dramatically and the short time I have for treadmill sessions in the morning lends itself to intervals and tempo runs. Also tried some progressive runs - 500m warm-up, 1200m@12kph, 1200m@14kph, 1200m@16kph, 900m cool-down.

Started September with a Bradford Parkrun PB of 20:52.

Times for latest ParkRuns:

08/09 20:41 (PB)

15/09 20:52

29/09 20:36 (PB + equalled overall 5k PB)

06/10 20:20 (PB + outright 5k PB)

Buzzing from how well I've done of late. Latest two runs I've run them without looking at my time on the run. Seems to have kept me more relaxed.

Edited: 08/10/2012 at 08:28
08/10/2012 at 13:52

i've joined my local parkrun group and plan to go along on Saturday morning for my first run. I've never raced a 5k before, and my fastest 5k in training was about 24:05, which was a couple of years ago. I've returned from running after a long break so just looking to set a benchmark this week. If I had to guess I'd say i could probably finish in under 27mins in my current condition, so we'll see on Saturday how close i am to that

09/10/2012 at 21:38

Well done Ewan, I'm sure you'll break through the 5K 20 minutes barrier soon.  September was also a good month for me. My times were as follows:-

01/09 - Riddlesdown parkrun ( a new parkrun venue for me, flattish with good PB potential providing its dry) - 21.43

08/09 - Riddlesdown parkrun again - 21.25 (parkrun PB)

15/09 - Banstead Woods parkrun (my home parkrun with a tough hill at halfway) - 21.35 - PB here by 22 seconds

22/09 - Nonsuch Park parkrun - 21.01 - a PB here and a new 5K PB since I started running again in 2005 after a 10 year break.  Gutted not to get under 21 mins.  Garmin battery flat so only knew my time from timekeepers at the half way point and in last 200 metres.

28/09 - Sepentine Club Last Friday of the month 5K  Hyde Park (London) - 20.52.  Another 2nd running career PB. Think with more sensible pacing I might have got closer to 20.30 but got a bit exited at the start and went too quickly in the first mile resulting in a bad spell around halfway.  Pretty fast course (all on paths) though last 400 metres slightly uphill which you can certainly notice. Will do this again either this month or next.

AgentGinger welcome. Good luck on Saturday.  Daz hope the training is going OK.

Hope I haven't bored anyone with the longer than normal post.

PS Ewan, what sort of weekly mileage are you doing at the moment?

10/10/2012 at 11:52

Thanks Geoff. Some great times there yourself!

I've been doing an increasingly longer Sunday LSR, up to 20 miles, and then 3-5 sessions a week either on road or in gym. Have been trying to do either an interval or tempo session at least once a week and using other runs just for general fitness. Mileage was only around 30-35 miles but I feel like the sessions were generally good quality and tailored to my needs. Have been tapering the last week so my mileage has dropped off somewhat - 19.3 miles last week and then 11.8 miles so far this week with one or two more runs to go. 26.2 miles on Sunday though!

(My time for the 15/09 Parkrun should have read 20:51 not 20:52. Every second counts!)

Edited: 10/10/2012 at 11:55
10/10/2012 at 14:07

Cheers Geoff, Sat will def be a benchmarking test, and i'm excited about going along and meeting a load of other runners. I've never been part of a club, because I like to be in control of my own running schedule and don't like the thought of having to fit a particulatr distance or pace into the weekly plan, but will be good to mingle with some other runners as almost all my runs are solitary.

10/10/2012 at 15:23

hi, is it tempting injury to fit in my long run (only about 70 mins and very low intensity) after the parkrun on Saturday (my preference) rather than on Sunday, which is pretty busy. I'll be doing about 30 miles this week, of which this 70 min run will make up about 6-7 miles of it. will it make much difference to injury risk if i just take a long route home from the parkrun, versus doing it on Sunday?

Edited: 10/10/2012 at 15:27
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