That's a quality run that is Squall. Was it all out or hard but comfortable?
I have one problem, my racing flats I can achieve a sub 20 minutes 5k therefore my tempo runs should be done at 6:45 pace but doing them in my primary running trainers is a mission as they are that much heavier.
What made you do that session then? Keeping sharp for the 10k? You looking to get sub 40 again?
1580 runners, amazing! Didn't know it was such a big event!
I wouldn't have thought different trainers would make more than a few seconds difference at best. Whats the difference 100g? You could probably get the same weight saving from shaving your body hair! Saying that I race in Brooks T5 which are about as light as they come but I'm sure it's more of a psychological thing.
good effort. definitely still in sub 40 shape. What's your 5k pb?
Ah this may be as good a place to post as any,,,
I remember about 2/3 years back having a thread going with Stevie G about breaking 1hr25 for the 1/2marathon - from there we took slightly different routes: Stevie G achieved it and went on to better and faster things I injured myself took 3months off went back to uni and have only really just started back in consistent running.
Posting here because I have just started running to a training plan and got some solid miles in in the last 4 weeks and am now closing in rapidly on a 40min 10k again. Also running 1/2maras and dare I dream of 1hr25 again? (was going to try for Sept but that may be pushing it)
Last week I ran a mid-week 15miler @8min/mile pace then 2 days later ran a 5miler in 18.58s (fastest in 3yrs) and that includes a 1km hill (ok I come back down the hill!). The next day I ran just short of 6miles in 38.45, which is quite a way off 40min 10k BUT (I like big buts and I cannot lie ) the run is very hilly (Watership Downs) so I can take time off on a flat course.
I'm running a 1/2 on Sunday and stuck between going all out to try and break 1hr30 and being conservative with a 1hr 32-33 which will still be the fastest since my first ever 1/2.
The advice and the support on here is really good and I was hoping I may be able to use it to help! Oh and of course I will be more than happy to reciprocate (not sure about the advice though... I ran a race with a fractured foot once )
I've decided to go for the 1:30 - if it goes a bit wrong I can stagger the last couple of miles! Bit of pasta love going on today!
Had a very patchy week of training this week.
tue: 1m warm up, 6 x 400m @74sec with 2min recoveries, 1m warm down. (was meant to be 10 reps but a bit pressed for time.
wed: 7m easy 52.48
thurs: 2m easy, 3 miles @ 6.40 ( meant to be my normal session of 4miles @ tempo pace but felt very heavy legged and was massively off the pace so cut the sesssion short)
fri: 5k easy approx 23min (still feeling sluggish)
sun: not sure yet may do an easy 4miler later
Well if I'd run my 1/2 with even a modicum of pacing common sense I'd have been much quicker... 6m30 is a bit quick for the 1st mile.
I ran 1hr34 and change but now know with better pacing could have run 1hr32... this has given me a very nice starting point to build from and actually rather happy as I was tempted to drop out when it got tough .
Aim now is under 1hr28 by Cardiff 1/2 in October.
MR I agree with Squall still fairly decent and atleast you listened to your body and eased up a bit.
So do people have any major autumn race targets currently or just looking for steady improvement?
Squall sorry about this but I kind of stole this type of thread and made one myself Though your not getting all the glory
SA, keep the cross training on rest days or maybe even subsitute one running day for swimming or cycling. Hip pain comes from wear and tear so maybe you need to give it a bit of time to introduce more miliage?
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