stopped raining with about 90mins daylight left today, so popped out for a few sneaky tempo miles aiming for about 8min/M:7:55,8:028:028:10,8:258:018:15surprisingly good considering I've not done any of these for about 6 weeks
4M "race-pace-practice" along canal towpath at lunchtime:7:50, 7:55, 8:05, 7:45not bad following one of my best ever fell-race performances on Sunday
looking good for a sub-1:45 Half-m@r@ next month...
four more yesterday: 7:40, 8:00, 8:00, 7:50 - seem to be getting the hang of it, although need to do a couple of longer (8-10-12M) such sessions before race day...
4x2M last night:7:50,7:55; 7:55,8:00; 8:00,8:00; 8:20,8:15last couple bit of a concern - felt strong, but obviously speed fell away slightlyone last training run on Saturday, then an 8 day taper...
I am having a bit of a re-think re speed-training at the 5k bracket we're talking about here (20-25 mins)...bear with...
I've done literally NO speed-work (intervals of 1k or less) of any description for about the last 7 monthsI've done a couple of half-hearted speed sessions recently and they've been surprisingly good (I thought it would take me several weeks to work my way back to anything close to PB form)this culminated today in my running a 400m rep which was only 2 secs slower than the PB I set 4 years ago! I didn't even feel like I was trying that hard
what I HAVE been doing is a LOT of long, slow, hilly miles
I really feel like I could set 1M, 5k, 10k PB's with very little further training...
...watch this space...
did a 5k race last Thursday (Sale Sizzler) and clocked 22:39
that's a bit slower than my PB (21:51) but about 2 mins quicker than the last parkruns I did back in November
it was nicely paced too - no struggling/tailing off towards the end
so I'm now getting giddy and targeting a local evening flat road 5k (Capenhurst) on 21st August for a serious PB attempt...
Hi Daz, you seem to be keeping this thread going on your own! Good luck with your 5k road race. Would be great if you could get a PB.
Haven't posted here since the end of last year and since then I managed a parkrun PB in May of 20.36 (Nonsuch Park) and went a little quicker still (20.29) on a flat road race.
Have been struggling recently due to the warmer weather. Did the Standard Chartered City 5K road race yesterday and managed to got through 2 miles in 12.57 but badly ran out of steam in the last mile or so and ended up doing 21.28. In warm/hot weather my endurance falls apart.
I also did that race yesterday Geoff. Went off abit too fast, doing the first mile in 6.17, but managed a new PB of 20:46. Like Daz I have done very little speed work, just upped my weekly mileage doing mostly longer, easy runs.
Been nearly two years since I trained properly, lots of physio and strengthening of my calves as well as around my fractured right hip means Im hoping to ease myself back in from next month. Very much a wait and see approach but hoping I can finally get back into the swing of things
Good luck with the training Sprint.
Sine I last posted on this thread last summer, I had a good autumn which peaked in November when I set a parkrun PB of 20.19. Things went downhill somewhat in December/January which was mostly my fault as my weekly mileage dropped somewhat due to the vile weather.
Have recently got back to doing the sort of stuff that worked well for me a few months back (regular speedwork & long runs) and managed a 20.43 parkrun recently. Doing a 10K race next Sunday so will be interesting to see how that goes.
Hi to all the regular posters on this thread (Daz etc) from the post. Hope you all have a good year, plenty of PB's and few injuries.
Get your weight down to a low weight and train harder and you can achieve your fitness goals.
I went from 23 minutes to 18 minutes within 2 years and dropped 20 pounds. Hard work and believe in your self. Switch off negativity and ignore doubters. No more excuses!
For sub 25 minute 5k goal time do more intervals and paced runs that are at or under the targeted 5 minute km pace needed for 25 minute 5k. Lose the weight and increase you weekly training up to 30 miles spread over the week.
My 5k pb is 24:03, achieved this on Saturday at my local Parkrun. Really want to get under 24 mins. Did my first Parkrun in October 2012 and got 26:48 so have got my time down quite a bit.
I've recently upped my weekly running to four runs per week. Have been doing speed sessions for about 10 months.
My main problem is that I don't believe in myself that I can achieve what I want to. I need to develop confidence!
My first run of 1.5 miles still involved some discomfort in my feet so now more strength work needing as well as massage. But good to see some things never change like me going off nice and fast then realising it was a mistake!! Nice to know I've still got a bit of speed in my legs.
Akie! sorry to hear of your troubles, but good that you are starting back in on the running lark - please do keep us informed of your progress...
I don't do so much flat-speed-wise anymore - difficult to combine with my long off-road shenanigans - although I did slightly improve my 10k PB last November at Wesham
I've given up on parkruns, cos I just can't get going properly at that time of the morning
I do still do some occasional kilometre-rep sessions, so all is not completely lost
but any attempt at a 5k PB will have to be either a solo time-trial or I'll have to wait for one of the summer evening races that suit me so much better...
Glad to hear you've not changed Daz .
I did the Wesham 10K back in 2011 and its a nice race but not entirely flat so well done on the PB there!!
Im the same for Parkruns to be honest, liked doing them but could never run race pace that earlier in the morning. All my PBs except the half marathon (for obvious reasons) were set in evening races.
(poking my nose in...)
Hi all, sub 25 for 5k is one of my goals (has been for the last two years). PB of 25.33 and currently I'm doing about 27-28 minutes for parkrun when I do it as a tempo run. I guess parkrun's not too early for me!
Kinda hoping that my 5k times will fall alongside raising mileage/speedwork in my current training for half marathon (trying to break 2 hours, hit a 2.01 at Brighton half last weekend) and dropping a few pounds along the way. If that doesn't work, I'll change tack after the half. I'm hopeful though, that approach got me down to my current PB. So close to sub 25 minutes!
Slowly building back up, up to 20mins slow running with no pain but friends are pushing me to run the Salford 10K with them on Good Friday!
Ran 5K last night in 24.45 just out on the roads, considering this is the first time I've run at any sort of pace in 2 years I'm pleased. Most importantly no pain in the feet either so thumbs up so far!!!!
Akie! Wahey! you're a bona fide sub-25-er again
Good to hear that you seem to be on the mend
I might do Mobberley Round The Runway on 24th April - might you be there? (marshaling if not running?)
I've got loads of big off-road stuff planned (main one is this : http://www.10peaks.com/the-lakes/the-route/ ), but am keeping some sneaky speed-work going in parallel so might attempt a 5k later in the year (Sale Sizzler maybe)
I wont be at that race I'm afraid, bit soon for me to race and I'm no longer a member at Wilmslow RC (too far for someone who is now carless) so not involved with marshalling etc.
I'm looking at the Dunham Massey 5K as a tester in mid June but any proper racing will be late in the year. Might do some longer hilly stuff as part of training but nothing too vertical.
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