well-held once the inevitable late race 5000 lap-number confusion descended.
Some speedy African bloke had obviously heard about my previous 5,000m Carry-Ons and tried to throw a swerve ball last night by lapping me just before I was due to get the bell, which meant the bell never rang. Just as well I knew where I was in the race, the cheeky scamp!
Sounds like a hurt-box session last night, great stuff. Really looking forward to the club champs 5,000 now. New target, a PadamsPB-busting 15:45.9.
It seems to me that every time I run 1k I usually start off too fast and I won't last untill the end or start too slow and feel only slightly tired after and think that I could have ran faster.
If it's a pacing issue, this is something you can practise on the track during interval sessions. The beauty of the track is that you can measure these things so precisely.
If you're running low-33 for 10k you should be able to manage 400 reps in 72 seconds. ( = 3min 1k pace.) Try something like 8 x 400 with 200 slow walk/jog recovery (2/3 minutes) Try to hit 72 for each rep; check at 200 to make sure you're on pace (36s). Over a week or two, increase to 10 x 400, then something like 6 x 600 at the same pace (go through 400 in 72, aim for 1:48 for 600), taking longer rest between each rep if necessary, maybe 400 very slow jog. If you can hit that pace and get used to it, you should get a good feel for it in a 1k race and sub-3 really should be comfortable.
I'm completely making all that up off the top of my head, by the way, but from the reps that I do I imagine it should be manageable!
DrD - A nice casual 800 @ 1500 pace thrown in, excellent! Some good paces in there.
Conditions were good for last night's 5,000m, nice temperature, light breeze, but I still nearly managed to make excuses for myself by, er, being in the toilet whilst most people were doing their strides. Anyway, lack of complete warm-up aside I was feeling pretty good so the plan was 76 laps/3:10 kms for a target 15:50. (pb 15:55.9) First lap 75, 800 2:31, first k 3:08. All good. Then settled into a comfy rhythm in a group of three... a little too comfy, 2k 6:22, oops!.. So I headed up the group and pressed on a little, 3k 9:33, a bit better and still feeling reasonably OK. So sub-16 looking good, would need to dig in to have a go at the PB. Found myself running on my own, dangling behind one other runner, but feeling less horrid than I thought I ought to, and somehow managed to find some speed to pick things up for the last 3/4 laps. As the familiar end-of-5k head-fuzz descended and the legs felt more treacle-like I inevitably lost all track of splits and just pressed on. Crossed the line desperately hoping to squeak inside the PB and was absolutely chuffed to see 15:48 on my watch... and that's with my fat fingers! A negative split!
Official time: 15:46.3. Assuming no other fast old buggers were out last night that's worth 9th V40 UK ranking for the year.
Phew, that's that one out of the way. Massively chuffed!
But 1k record is only like 3 min and 14 seconds or something. I think that during my fastest 10k run, my last km might have been much faster but for some reason I just can't run a good 1k run.
A 3:14 k versus 3:19 for a 10k definitely doesn't add up! I second everything that TR suggests, but also have you warmed up properly for your 1k?? When I do km reps the first one is often a little sluggish before running the rest a few seconds quicker, so if I ventured to actually race that distance I'd want to be properly warmed up before trying to run all-out. A proper 15-20 mins run starting out at an easy jog and progressing to a steady run, before some race-pace strides as close to the start as possible. (Possibly with some dynamic stretching in between, although to be honest most of the time I couldn't be arsed.)