Sub 25 - and beyond!

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03/11/2012 at 07:43

Thanks!  I don't have a clue about speed work.  I have read a lot of stuff but I find it a bit confusing.

Will let you know how I get on today

03/11/2012 at 19:53

Well didn't do too well today.  Time was 26.27!  Aaarggh.  Had a really bad run.  It was wet and slippery today, excuses, excuses.....

Hopefully might do better next week.  I was the second female runner in the Parkrun today though.

04/11/2012 at 19:08

Ils, well done on being 2nd female runner. Where is your local parkrun?

 I think when its wet and muddy its best not to get to hung about your time. Instead look at the position you finish.

I managed 4 5K PB's in September but that was a mostly dry month and I felt capable of getting quicker each week. Since October its been mostly wet and at the moment I'm happy if I can get within 20 secs of my PB as the gound is now very wet and slippery at my 2 local parkrun venues.

Did a 10K today horrible conditions. Pi$$ed down during the race and had been raining heavily overnight. As a result loads of puddles! Nearly fell over a couple of times early in the race so decided not to get too stressed about my time which was around 48 mins (my best 5K time of around 20.50 equates to a 10K of 43.16 according to one online calculator so some way off today). Have another couple of 10K races before Xmas so hoping for better conditions and a more respectable time. 

   

06/11/2012 at 19:09

My nearest Parkrun is in Mansfield.

Those times are brilliant!  I can only dream of such times for a 10K. 

It's now really cold here and has been frosty in the mornings, which is worse than rain for slipping lol, so hopefully it might get a little milder for the weekend.

Just ordered myself a Garmin Forerunner 10.  Just been using an app on my phone but I have always had my eye on Garmins and this paticular model looks just what I need.  Nice and simple to use and waterproof!  I get annoyed with using my phone and the app never seems to tell my current running pace so am looking forward to be able to see that.

06/11/2012 at 19:32

Hiya

ils welcome

Geoff sorry  for late response Southend would say is a quick course on a calm day give it wind and rain  not so. 3 laps  but i don't mind laps  but each lap is a little run across grass not far  but will slow you down in the wet. i love it

Entered lfotm november  now so will be there. Looking to see i i can do all 12 next year  like i once did. 6 i can doesn't interfere with work the other 6 mmmm can do some  with holiday time but obv not all of them

06/11/2012 at 20:04

Thanks Ils. Good luck with your new Garmin. Keep us posted on your parkrun times. Plenty of people here who can advise you on how best to reduce your 5K time. 18 months ago I was running similar times to what your doing and I'm getting on a bit now so big improvements can to be made.

Hi Pammie, I've entered the lfotm 5K in November and hoping to beat my time from September though it seems that they have had to change the course due to a winter fair from end of Nov to Jan. Hope its as quick as the regular one.  Think I've a better chance of a PB here as while both of the parkruns I do are pretty flat both are 2 lap courses with a decent chunk on grass which has been hard going with all the rain.

Won;t be able to make the Dec one as away for a few days after Xmas but will try and do a few next year when I can get the day off.

 

07/11/2012 at 16:33

iluvstaffies - Welcome!
how exciting - a new soon-to-be sub-25-er for the thread

a good session for improving would be four kilometre repetitions
i.e. measure out an accurate kilometre somewhere then run up and down it!
since your current 5k PB is about 25 mins, that's 5mins per km
so try running a kilometre in say 4:50-4:40...
then have a bit of a rest (say about 3 mins)
then run another quick km...
then rest...
then - well, you get the idea!

do one of these sessions once a week
then when you find you can do 4 in 4:40 with no probs, try either:
more reps (5 or 6)
go quicker (4:35-4:30)
less recovery (2:30 or 2mins)
some combination of the above

hope this helps

 

Edited: 07/11/2012 at 16:34
08/11/2012 at 15:51

and by curious coincidence
yesterday lunchtime I actually did 4x1k (for the first time since July  ):
4:15  (2:30 rest/recovery)
4:23  (2:45 r/r)
4:18  (3min r/r)
4:25

I'm going to do Wythenshawe parkrun on Saturday
I should go a bit quicker than the 24:33 I ran 4 weeks ago (4:55/km)
but I'll be surprised if I get anywhere near my PB of 21:51 (4:22/km)

 

09/11/2012 at 18:16

Going to do the Parkrun again tomorrow so will see how I get on.  Am not so young myself either I suppose at 36

Thanks for the advice DazTheSlug, will definitely be trying that out.  Would love to be a sub 25'er lol.  Good luck with your Parkrun tomorrow too.

09/11/2012 at 19:22

Good luck Daz & Ils tomorrow. I shall most likley be parkrunning tomorrow at my now regular venue (Nonsuch Park) unless we get the sort of rain we had last Sunday during a local 10K event. Horrid!

I did a reps session eaerlier this week similar to the one receommended by Daz above and a longish run (8.5 miles) on Wednesday and felt pretty good both days.  Has hardly rained at all around here since the deluge last Sunday so a PB definately on tomorrow. Some light rain forecast overnight but hopefully won't screw up tomorrows parkrun too much.

  

09/11/2012 at 21:04
Good luck tomorrow Geoff. Go get that PB! Am keeping my fingers crossed for dry weather too.
10/11/2012 at 18:47

Good conditions for my local Parkrun today, the ground was wet and a bit muddy in places but apart from that it was good.  Got a time of 25:37.  Not a PB but still my second best time to date, so I am happy with that!  At least I'm not getting worse.

Tested the new Garmin out for the first time and I love it.  Very pleased with it.

Hope everyone else got on ok today.

11/11/2012 at 09:59

Well done ils. Conditions at my parkrun were not great as the light rain we were promised in the early hours of Saturday morning was somewhat heavier. The parkrun event director warned of slippery conditions and lots of puddles so no PB to today. My time of 21.57 is nearly 1 minute off my parkrun PB set in September (in perfect conditions).

I seem to bring the rain with me wherever I run the moment. Will probably not be doing a parkrun next week as doing a 10K on Sunday morning. Fingers crossed it wont be raining! 

Good to hear you like the new Garmin. I have a Garmin Forerunner 305 which I'm very happy with but will be upgrading soon.

11/11/2012 at 10:15

Hi all. Love to join this thread as I haven't managed sub 25 since 2008 when I managed 24:20. This feat was entirely down to my daughter's cajoling and training regime for a 10 mile race later on. It definitely seems to do with getting good interval training under your belt., I started running regularly in 2005 after a Race for Life 5K when I was 50. Since then I found my local parkrun atnd am now addicted. Have built my distance up over the years to do the VLM this year. Would love to get back to the early days and go SUB 25 again!

 

 

 

 

11/11/2012 at 17:58

Welcome Becky. Good luck with your sub 25 min 5K target. I'm sure you'll get there with the right training.

Agree parkruns are addictive. I did my first one in March this year and am now up to 32!

12/11/2012 at 22:56

Well Done all parkrunners!

I was a grand total of 2 seconds quicker  at Wythenshawe on Saturday than I was 4 weeks ago
I have always known that I am not really a "morning person" and have decided to give up parkruns as a bad job - although I will first confirm my theory by running a solo 5k time-trial (at a reasonable hour of the day) within the next few weeks...

13/11/2012 at 19:46

Hi Daz, I agree with you about parkruns not being at an ideal time for a fast run. Like you, I'm not a 'morning person' so struggle to get going so early in the day though I am better now than I was went I started doing parkrun early this year.

I was a bit deflated after my last parkrun being best part of a minute off a PB but recently found a website called runbritain.com where your parkrun times and other races are assessed and you can get a handicap score. What is good about this is that for each race/parkrun you enter they take into account the conditions on the day and your performance is assessed not just taking into account your time but the prevailing conditions on the day.

My adjusted best run was the parkrun in September when I set my parkrun PB of 21.01 but my parkrun on Saturday was voted 2nd best due to the challenging conditions. My overall best recent 5K PB of 20.52 was only rated 4th best, 

 

16/11/2012 at 14:22

right, this is it!
Preston 10 Mile race on Sunday
weather forecast is perfect
going for sub-80

plan is even pace/increasing effort, so look out for my report of a string of 7:55 miles...

16/11/2012 at 19:57

Thanks for the encouragement Geoff. Will be starting some structured training in December with my daughter who's a PT, for a 10k race next March so should get the 5K pb before then. With the age-grading taken into account I will be really happy to achieve it. I've been doing parkrun for some time now and only need another 5 runs to reach 100.

17/11/2012 at 20:23

Happy with my 5K time at parkrun today as I shaved 41 seconds off my previous time 3 weeks ago to finish in 28:26. Still some way to go though to get sub 25 but confident I'll get there before my 58th birthday next March

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