Sub 25 - and beyond! - Training

sharkie

07/01/2007 at 10:44

Warning! This is a marathon free thread.

I've been running nearly two years, I'm 54 in three weeks time and my current 5k PB is 27:22. My goal this year is to get it under 25 - and long term, well, although I may collapse in a nasty heap trying, I am going to aim for the holy grail of sub 20. If I ever get there this would give me an age graded score of 90% ie world class, so you can see it's, hmm, somewhat unlikely. But hey a girl can dream. Oh ok if you're going to be pedantic about it - a middle aged woman can dream.

I have been told I have a bit of basic speed and now I really need to get the miles in. Sigh. I would much rather do intervals than Long Slow Runs. Which at my age may well make me a bit of a freak around these parts.

And so...

Mileage for the past 3 weeks: 28, 27.5, and will be 28 or 29 by this afternoon. I have never managed this before and am wondering whether to go for another 28 plus next week or to drop back a bit.

Any advice?

Anyone care to join me on a new training thread? (Get me - Training thread!)

OK PAMMIE DON"T LET ME DOWN!

Plodding Hippo

07/01/2007 at 10:46

peeks in

well, i think 5ks hurt!!!!!!!!!

I havent done one for 6 years

good luck
x

sharkie

07/01/2007 at 10:51

Perhaps now's the time Hipps!
New challenge and all that. I know your life is a millpond, a field of daisies, a stress free zone...

Thanks anyway.
sharkie x

Plodding Hippo

07/01/2007 at 10:52

I would be far too scared Sharkie:)

youll get someone useful on here soon
but it is quiet on sundays

Tracey G

07/01/2007 at 11:13

Hippo

You must come down to London one time and we can have a over 60's thread meet up.

Tracey G

07/01/2007 at 11:16

Sharkie

My aim this year will be 26.5 for 5k.

sharkie

07/01/2007 at 11:36

Tracey
I know you see yourself as a marathon runner but that - unintended - tempo run you did last week, and then your 400 intervals, (all while you were suffering from a cold!) must have woken you up to the fact that there's speed in them thar legs! If I'm heading for sub 25 then you should too. Can't let Pammie have it all oher own way. :-)

BTW I used to teach Pilates - it will be very good for your running. It's great for core stability and if well taught can sort out muscle imbalances and other probs. Ask me if you want to know anything about it, I have been doing it for over 20 years - there were only TWO places doing it in London when I started!

Tracey G

07/01/2007 at 12:31

Hippo

You must come down to London one time and we can have a over 60's thread meet up.

Tracey G

07/01/2007 at 12:32

sharkie

I have just entered January and February races. See you there.

Chouette

07/01/2007 at 14:26

Hi sharkie. OK I'll join you in the quest for sub-25, but I'm aiming for sub-26 first. One step at a time...

I may be over for the March LFOTM 5k. Any earlier would interfere with my half training. (I assume I can say half even though it does imply the m-word).

Tracey - in Jan or Feb you can break my course pb which I think is 26:44. That would give me a new target for March.

Now what do I know, sharkie, but I reckon you should take it a bit easier next week. No point in pushing too hard and getting injured. Make all your runs shorter and maybe even have a couple of rest days in a row. Then start the following week with some intervals.

Chouette

07/01/2007 at 14:28

For the record, I'll be 55 in May (gotta find a special race for that) and current 5k pb is 26:15, set on a nice flat course in October.

Hippo - do you ever get to London? It would be great if you could join us one of these last Fridays in the month.

Pammie*

07/01/2007 at 14:57

Hello Sharkie

I won't let you down, think there was a song with that title.

As you know i want what you want.
I did get sub 25 mins in 2005 @ Barking Park but nothing since.

Ran the Last Friday of the Month in Hyde Park Last month in 27:46 i want to get back under 25 minutes, and dare i say it would love to get under 20 minutes (be positive)

This year i'm going to do regular 5kms everyone of the LFOTM's and any other local 5k's that come around
It be good to see you chouette at one of them.

This is a good thread. Count me in.

sharkie

07/01/2007 at 15:00

Pammie!

You have read my mind. I have just this minute emailed you a long wheedling message.

We will Positive Think until the cows come home. Err hang on a minute - we will DEFINITELY get back before the cows come home....

I love you.
xx sharkie

Tracey G

07/01/2007 at 15:21

Pammie

sharkie

You will have to come to Barking Park in August Bank Holiday.

Pammie*

07/01/2007 at 15:59

Tracey

I will be there

It's tradition

Plodding Hippo

07/01/2007 at 16:00

pammie
the song was by PhD

Jiggi

07/01/2007 at 17:09

Ooooh yes, it was, wasn't it?, I feel so old!

sharkie

07/01/2007 at 17:22

Tracey and Pammiie:
Didn't both of you do the Barking Park 5k this year? It has a good rep for PB potential - unlike The Serpie 5k - so i will definitely try and do it this year.

Like the new pic Pammie. Is this going to be the Girls with Guitars thread then?

Jiggi
Are you going to join us, or do you just like identifying lyrics? I see from your profile you are a 10k kinda gal....
We do those too! Although I don't like them.

sharkie

07/01/2007 at 17:46

I'm in from my final run of the week. Did 5 miles which brings this weeks mileage to 31 - the most I have ever done. I feel ok - not too tired but still think I will take Chouette's advice and cut back a bit next week.

Most of my running seems to be on hard surfaces at the moment, which takes its toll on the legs - especially as I am not used to this sort of mileage yet.

I'm trying to build a base before I start the fun bit. I've been advised that I don't really need to run any longer than 8 miles max - which suits me just fine, My idea of a long run is anything between 6 and 8 miles.

Pammie
ceal tells me that you are following an advanced Hal Higfdon 5k plan. Have you just done the first week? How did you find it.? I know that you HAVE done loads of miles in the past, so getting back into it should be a doodle. (Ha bloody ha - it never is is it?)

Ultra Kazzaaaaah!!

07/01/2007 at 17:51

Tracey/Pammie, let's hope we have slightly better weather than last year for Barking Park! Not sure whether it was the 10k the day before or the torrential rain and howling wind that made it so tough!!!!