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.
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