The Middle Ground

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14/06/2013 at 13:33

One of the nice things about the track is you don't have to worry about Garmins - some people still wear and check them though.

Bob, great session. Crazy to think you're knocking out the same time as a fairly recent ex-PB in interval training.

Mr V, even pacing is definitely the best strategy. Do you have a target time? I think the key thing to remember about 1 mile is that it's middle distance, so you have to get shifting straight from the gun and can't really settle into things in the same way that you would in longer races.

Generally it's the third lap where you lose time. You'll still be fairly fresh for the first and second laps so can pace fairly well, but by the third lap you'll be having to work, and without experience it's difficult to tell what pace you're going. The last lap doesn't really suffer from the same problem because all throughts about pace go out the window and you are generally just running as hard as you can - maybe holding just a little back for the last 150. Basically, if you just worry about getting to 1200 without being absolutely shot, the last lap will take care of itself.

If you get the opportunity it'll be worth doing 4-5 x 200m @ target pace just to tune in. Ideally do it tonight or tomorrow morning if your race is on Monday. And definitely get in a few 100m strides @ goal pace about 10 minutes before the race.

I'm bringin back the WAVA table. Partly because it's difficult to remember people's PBs, and partly because I'm hoping to get my first 80% soon

MIDDLE GROUND WAVA LEAGUE (April - June 2013)
Calculator here:http://www.howardgrubb.co.uk/athletics/wmalookup06.html

79.47% Simon (800, 2:08.8, May)

14/06/2013 at 14:08

Andrew - build up some slow mileage with maybe some strides and a small bit of fartlek built in. Don't worry about any paces until your race. Run your race by feel and get a time. Then you'll have a starting point for some more structured training.

Read the first three posts here for the general thread ethos.

14/06/2013 at 14:31

Simon - Thanks for the tips, I'll definitely try and get that 200 session in beforehand. Target wise I'm optimistically hoping for 4.59 though I suspect I won’t quite manage it.

Andrew - What Chubby says but if you have a parkrun near you, it'll be a good way of judging improvment and then working out what pace to aim for in your 10k.

MIDDLE GROUND WAVA LEAGUE (April - June 2013)
Calculator here:http://www.howardgrubb.co.uk/athletics/wmalookup06.html

79.47% Simon (800, 2:08.8, May)
73.23% MrV (5K, 17:37, June)

14/06/2013 at 14:45

CB - Great to see you pull out another season's best last night - definitely heading in the right direction again nowadays. Keep it going - what's next? And thanks, really pleased with that on Wednesday night. A few seconds per rep quicker than last time (3 weeks ago) and hands on knees for 15 seconds or so at the end of the session before the jog home rather than the previous collapse to the turf! Does emphasise Sunday's below par effort though, and for the first time begins to make me question my long term commitment to the cricket if I want to take the running seriously - and I'm pretty sure I do.

DT - Hope you've finally got the message with that cough now!

Andrew D - Hello! Difficult to say really without any recent race times, or even training times, to use for comparison. You're in a not dissimilar spot to where I was in January/February though, and usual guidelines apply in terms of your training. Steady increases in weekly mileage (no more than 10%) and most of it easy will help you get the most out of yourself in your first 10k. Try to build up one of the runs to go over distance if you can - I added no more than 1/2 mile or so per week to the long run when I was building up.

Simon - Thanks. And yep, got to be a good sign that I'm still moving forward I suppose.  Hate that session while I'm doing it, but it's a great one to look back on afterwards. Congrats on your near 80% WAVA rated 800m. Phenomenal! Think I've read that 80% takes you close to potentially being competitive nationally?

Will update the MG league table below with my 5 mile effort below separate to my usual waffle!

Day off for me today, so just under 10 and a half bright and breezy miles down by the Trent and round the HP rowing lake for me this morning. Mostly easy, though let the pace look after itself and went by effort rather than Garmin. Threw in a few incline efforts and a fast finish over the last half mile or so at target 10k pace (6:45). 8:22 pace overall. Last long one before that 10k target race, with just some long intervals (2 x 2 miles @ target pace) a tempo run (3 miles at LT) and some easy paced shorter runs with a few strides/diagonals to come over the next 10 days before the race. 

14/06/2013 at 14:47

Afternoon folks, been a bit absent from here, mega busy at home and at work. Suppose I should have a read back so I can comment.

Mr V – I ran two 1 mile races last year and can echo what Simon says, its easy to slack off on lap three and its very hard to make time up at that intensity on the last lap, especially as you aren’t MD trained. It hurts like hell and there is no time for cruising, so don’t slack mid race!

As for my training, its starting to take shape now. I have a 42 and a 46 mile week behind me and I am on course for over 50 miles this week and I feel good for it. I ran an awful race last Thursday, but ever since then training has gone well. Interval session with the club on Wed, 5 x 4 mins off 2 mins around a wet cricket field, all reps in the 5:27 – 5:37/mi bracket and at lunchtime today I ran a hilly 10 mile progressive in 68 mins (history on this route shows its worth 2.5 – 3 mins on a flat route). Nothing blistering but it all feels like its moving in the right direction. I think I am about 15 seconds per mile down on where I was in Feb, so not too bad considering.

Nothing to add to the WAVA table but I have a couple of parkruns pencelled in soon so will update it then.

14/06/2013 at 14:48

MIDDLE GROUND WAVA LEAGUE (April - June 2013)
Calculator here: http://www.howardgrubb.co.uk/athletics/wmalookup06.html

79.47% Simon (800, 2:08.8, May)
73.23% MrV (5K, 17:37, June)

67.16%, BBB (5 mile, 34:07, May)

14/06/2013 at 14:53

Cross-post, YD. Good to hear from you - and good to see you getting right back at it again!

Edited: 14/06/2013 at 14:55
14/06/2013 at 14:54

I think i must be doing this wrong!! I dont seem to be getting those percent figures when i put in my distance, age, sex and time??? In fact i am getting a 5k age reduced time of 18.69!

14/06/2013 at 14:57

DT - Think you might need to hit the 'Age-grade' button rather than the 'Result' button?

14/06/2013 at 15:07

yes hitting age grade and getting 4142%. In event i am just putting 5k rd. Obviously age and sex are easy enough. Not sure if i am setting my time out correctly. I just put 19.34 in time/distance/height and then hit the age grade button.

14/06/2013 at 15:16

DT - type 19:34 (with a colon) ... otherwise it thinks you did a 19.34 second 5K (hence the BIG WAVA score).

 I think we had a 4 month period before... so have adjusted the header.

My only race in the period is the one where I hurt my plantar and had to limp in.

MIDDLE GROUND WAVA LEAGUE (March - June 2013)
Calculator here: http://www.howardgrubb.co.uk/athletics/wmalookup06.html

79.47% Simon (800, 2:08.8, May)
73.23% MrV (5K, 17:37, June)
70.16% Dr.Dan (5K, 20:22, April)

67.16%, BBB (5 mile, 34:07, May)

Edited: 14/06/2013 at 15:19
14/06/2013 at 15:18

DT - You need to use a colon rather than fullstop I think.

Sorry x post with Dan

Edited: 14/06/2013 at 15:19
14/06/2013 at 15:26

That works, all about those colons!

MIDDLE GROUND WAVA LEAGUE (March - June 2013)
Calculator here: http://www.howardgrubb.co.uk/athletics/wmalookup06.html

79.47% Simon (800, 2:08.8, May)

73.23% MrV (5K, 17:37, June)

70.16% Dr.Dan (5K, 20:22, April)

69.22% DT19 (HM, 1.27.07, March)

67.16%, BBB (5 mile, 34:07, May)

 

Edited: 14/06/2013 at 15:27
14/06/2013 at 15:34

The last one I could find was back in March ... have added the entries that are still valid.

MIDDLE GROUND WAVA LEAGUE (March - June 2013)
Calculator here: http://www.howardgrubb.co.uk/athletics/wmalookup06.html

79.47% Simon (800, 2:08.8, May)
77.35% Wardi (5K 19:52 March)
73.23% MrV (5K, 17:37, June)
70.16% Dr.Dan (5K, 20:22, April)

69.22% DT19 (HM, 1.27.07, March)
67.16%, BBB (5 mile, 34:07, May)

57.16% Alehouse (5K 27:49 March)

Dr.Dan wrote (see)

 MIDDLE GROUND WAVA LEAGUE (December-March) Calculator here:http://www.howardgrubb.co.uk/athletics/wmalookup06.html

85.79% PhilPub (10k, 33:07, February)
82.34% Hilly (10M, 66:45, December)

79.26% Duck (60m, 8.1, December)
78.16% SG   (HM, 75:41, February)
77.86% PRF (10K, 38:12, February)
77.35% Wardi (5K 19:52 March)
77.08% YD  (10K, 35:24, February)
73.84% Curly45 (5K 20:03, February)

69.98% Dr.Dan (10M, 69:42, February)

59.56% CB (10K, 46:20, December)
57.16% Alehouse (5K 27:49 March)

Need to add one back in:
BR, Simon, Ratzer, YoungPup, Dash, dav3c, RobT, Minni, MrV

 

14/06/2013 at 15:56

Hi, Andrew, good advice from others on here. In these early stages you'll improve by just getting out and running. The only thing that will stall your progress is if you do too much or run too hard.

Mr V, I would have thought you are capable of sub-5 if you get the pacing right. If you can find them it really is worth trying to get a couple more in, because it's unlikely you'll do yourself justice first time out. Although it's outside your control, it also really helps if you have somebody to race over the last lap - I've found it can make a difference of a couple of seconds over that lap, which is massive.

Training is looking decent there, YD.

DT - haha. 19.34 seconds for 5k would get you a rather high score - that's about 580 mph.

Bob, I've seen 80-90% referred to as national level as well, but that's a massive range (for 800m it's 2:07.95 - 1:53.73) and I don't think anybody's going to call 2:08 national class.

14/06/2013 at 16:36

Howdy folks!  Long time no training-thread, but some nice people were asking after me so I thought I'd pop my head in.  Plus, seeing the WAVA table again gives me an incentive to get back into some sort of shape to get back on it after what will inevitably be falling off it temporarily at the end of the month!

Sorry for lack of reading back then, but big to Duck for a swift mile.  Very frustrating on the time-keeping front but you've got some cracking MD times coming up this year I reckon.  Good to see MrV getting back to the racing and Bob training quicker than he was racing not so very long ago!  Good to see Simon and YD posting again as well.

My June training so far has been a pathetic couple of runs and a handful of spinning classes.  I got knocked off my bike about three weeks ago and although nothing's broken (except my helmet, in a head-on collision with the car's passenger door!) my left shoulder-blade took a knock, affecting arm-swing when running, and it's still not quite right. Longest run since was 8 miles earlier in the week, which was mildly uncomfortable but manageable, and whilst I can't see me getting down the track any time soon it does suggest I can start building up the easy mileage again now. 

So the marathon seems an awfully long time ago now, but I'll post this up to motivate myself to get back to "national standard" as soon as possible! 

 

MIDDLE GROUND WAVA LEAGUE (March - June 2013)
Calculator here: http://www.howardgrubb.co.uk/athletics/wmalookup06.html

82.02% PhilPub (Marathon, 2:35:54, April)

79.47% Simon (800, 2:08.8, May)
77.35% Wardi (5K 19:52 March)
73.23% MrV (5K, 17:37, June)
70.16% Dr.Dan (5K, 20:22, April)

69.22% DT19 (HM, 1.27.07, March)
67.16%, BBB (5 mile, 34:07, May)

57.16% Alehouse (5K 27:49 March)

Edited: 14/06/2013 at 16:37
14/06/2013 at 16:57

Phil  ... I hadn't heard about your bike crash. Glad you're on the mend but, geez, that's doesn't sound like a good experience. I've had one car door nearly get me - hate the thought of it.

7 Miles for me at lunchtime (70% maxHR, so nice and easy). Also bike commuted today ... and now I need to get home in this rain.

 

p.s. I think we need a Simon versus Duck 800m smackdown.

Edited: 14/06/2013 at 16:58
14/06/2013 at 18:13

FFS, Phil. I only brought the WAVA table back cos I was going to be top of it.

Sorry to hear about the crash - have you had the arm checked out?

Dan, I agree that Duck and I  definitely need a smackdown. I need to get revenge for last year's race.

14/06/2013 at 18:19

*delurks*. Simon, your club vest looks the exact same as mine. What club is it?

14/06/2013 at 18:35

Simon age has it's wava advantages! That sounds like a nasty crash Phil hope you're ok.

MIDDLE GROUND WAVA LEAGUE (March - June 2013

Calculator here: http://www.howardgrubb.co.uk/athletics/wmalookup06.html

82.02% PhilPub (Marathon, 2:35:54, April)

80.98% Velloo (5k 18:53 May)

79.47% Simon (800, 2:08.8, May) 
77.35% Wardi (5K 19:52 March) 
73.23% MrV (5K, 17:37, June) 
70.16% Dr.Dan (5K, 20:22, April)

69.22% DT19 (HM, 1.27.07, March) 
67.16%, BBB (5 mile, 34:07, May)

57.16% Alehouse (5K 27:49 March)

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