There was a young lad that ran his 800m race last night in about 2:08 and looked gutted at the end. He went through 400m in bang on 60s and I thought, here we go...
But he slowed a good bit obviously which was a shame. He was front running by himself, way ahead of everyone else and the wind must have taken it out of him. No idea, who he is or what his PB is but a sub 2 looked on the cards at halfway which would have been tasty in those conditions.
Interesting chat re: training volumes. I've probably done a variation but my thinking has been to do either the race volume or close to it. Psychologically, as much as anything, if I know I can knock out 5x 1k at target 5k pace off 90s, then I'll feel I've got a good chance at hitting the target on race day. I have done a couple of over-volume sessions - the big one I remember was 2 sets of 5x 1k @ 10k pace, followed up with 5x 200m. Actually - I'm maybe mis-remembering that. It might have been a straight 8x 1k + the 200s and did the 2x 5x1k as a standalone... It's all mapped out for me by my coach in any case!
5,000m race last night. Target was 17:30 to get a second gold standard for the club. It was f***ing windy and I have a bit of a cold, so confidence wasn't as brimming as it was for the 3,000m race, but I was going to give it a bloody good try anyway... Came in in 17:44.55 for a PB (well, I've never raced 5,000m so it was always going to be a PB but it's a PB in 5k/Parkrun territory in any case).
Way off the 17:30 in the end and I think I can put a decent chunk of that down to the horrible wind, but I don't know if I'd have got 17:30 on a calm night. Maybe.
Plan was to chase AAAC runner James Gray who's consistently beat me but not by huge margins. He got just sub 10 at the 3,000m, so thought he'd be a good marker. He went off way too quickly though so I only tracked him for about 100m and let him drift away. Sort of running solo as a result although he was never too far in front - maybe 20m or so. Ticked the laps off and was trying to do the maths in my head each time I went through but not easy when working off 1:24 laps! I went through 1k at about 3:26/3:27 which was obviously a bit quick. Missed the 2k time and went through 3k at 10:31 - 1 second slower than target. The last 2k must have been a good chunk slower though. I went through the bell in 16:20ish. Only a 70 second final lap required...!
The real positive was cruising past James Gray with 4 laps to go and putting 12 seconds between us by the finish. I also didn't get lapped by the front runners this time!! 5th out of 16.
And - last time I tried to run 17:30 at a Parkrun, I went through 3k in 10:30 and then fell apart and finished in 18:05, so definitely some decent progress and I was working harder in that first 3k due to the wind. 10k race a week on Sunday
Aiming for 17:30. It's the gold standard for the club, so having got the 3,000m gold standard the other week, I'm hoping I can replicate it for 5,000m, particularly given I hadn't really trained for the 3,000m but have actually been training for 10k a week on Sunday.
PB is 17:58 (from an undulating Parkrun) and haven't had a proper go at the distance for some time. I think 17:30 should be do-able.
Some good running going on here. Good reps from SC / SG again.
Nice 10k Pete and Parkrun Cortina.
And word of an actual SG race... I'd love to get involved, but all the way to London for a mile race is a bit OTT.
First weekend of no running for quite some time for me! Weekend away with the family in a caravan and just didn't get the chance. Did a swift loop on Friday of about 3.8m in average 6:30s or so and then the same loop last night in 7:30s.
15 mins / 10 mins / 5 mins @ threshold pace off 3 mins / 2 mins this morning. Normally go for about 6:10-6:15/mile but held back with 6:19/6:18/6:12. 5,000m race on Thursday evening the main focus this week
The SG / Scotch Smackdown 2016 must be on the horizon soon
Still the f***ing snow falls in Aberdeenshire. It cleared up this morning but I wasn't able to get to the track due to an early work meeting. So out at lunchtime on the pavement, pedestrian and car dodging, just in time for the weather to turn to sh** again. Hailstones in my face whilst trying to run speed reps. Lovely stuff.
4x 200m (200m jog recoveries); 3x 1000m (2min jog recoveries); 2x 400m (400m jog recovery) came out as:
38.7 / 38.9 / 39.7 / 41.2 (aiming for 39)
3:32.1 / 3:34.9 / 3:29.9 (aiming for 3:33)
1:23.0 / 1:21.0 (aiming for 1:19).
I'm taking that given the rubbish conditions. The hail cranked up a notch just at the start of the 400s so I'm letting myself off with missing the target a bit