Thanks Velloo! Would love sub 1:25 but think that is a stretch target for sure. Got a bit of time beforehand though to try and improve the fitness but 1:25 or 1:26XX might be more realistic. Feeling that my stamina on longer runs is the strongest it's ever been at the moment and think doubles on Saturday and Sundays are helping with that.
I was there too That day DT and ran 1:35 dead on! The route along the causeway was very enjoyable actually, but that's more the case being that it didn't account for the last 3 or 4 painful miles! Previous 5k PB was from April last year.
Time tonight confirmed as 18:42, just a bit gutted it wasn't a little faster in some ways but its a much better place than 2 months ago (Wyvern 10k ducking under 42 minutes) so need to keep that in mind.
Unlucky with the calf Velloo hope it heals quickly!
Frustrating times for you too DT, good luck with the physio on Friday. As for races coming up, a few half marathons (Bristol and Cardiff) and the Cardiff 10k beforehand with its revised route because of the NATO summit!
Took your advice quite literally Mr V, ran the Lakeside 5k tonight after not managing to make any of the other races in the series this summer. Had a minor panic an hour before when stuck in Southampton thinking I'd miss this final race but once on the motorway managed to get there with plenty of time to spare and get a decent warm up in. I always race better in the evenings and there were good signs beforehand which included a fairly effortless 6:47 min mile.
Race started and there was a little congestion at first but in some ways that's a good thing in preventing too quick a start. Overall, everything was pretty much in control despite recording 5:37 for the first mile. The effort levels soon started to hurt a fair bit more after that and it was a case of trying to hang on. It felt like I was just about able to maintain any running form though and recorded the second and third miles at 5:58 and 5:59. The last 600 metres or so were a struggle running directly into a keen breeze. Not strong enough to effect things too much but enough to notice and curse it a little! Legs were really hurting at this point (not so much the breathing) and clinged on for 6:06 min mile pace for the last 0.18 miles for a final time of 18:41 roughly (but at an overall recorded 5:52 average pace). Had no idea about anyone else recording this course as slightly long but definitely think it was since the previous route used over recent years was also a little long (with one or two also noting this previously). With that in mind, it seemed the time could have been 20 seconds or so faster at one point until the 400 metres to go sign came in sight! Hardly worth complaining about though and should be happy that it's a PB at one of my least favourite distances by 4 or 5 seconds (18:41 roughly). Also felt it must have been a good run as I was finishing close to people who are normally a fair bit faster and finishing ahead of other runners who normally have slightly faster or similar times. And TR I did collapse on the ground at the end of this one!
Definitely think recent training and structured sessions at the (now not so new) club are starting to pay off and have had one eye on a few half marathons in particular coming up so confident of threatening a PB in one of those over the next few months!
Nice training going on as usual. Good sessions and recent races there TR!
Unlucky with the recent 5k Mr V but sounds like you have sort of nailed what the issues could have been? I definitely find with the shorter distances (5k in particular) that I PB with a particularly fast first mile by hanging on for my life at the end to the point where the last 0.11 miles has hardly anything in terms of additional pace!
Hope you enjoyed the weekend DT and that you get back into training without any further niggles.
Good training progress there Josh. High max HR there too (last time I did mine, it came out at about 189/190).
Decent Parkrun for me on Saturday with a PB on the local course having threatened it of sorts over recent weeks (19:13 with the former course PB being 19:17 from last September). Also managed to equal my mile PB although on the local track last week which was pleasing in that I felt comfortable on finishing rather than gasping for breath on the ground (5:27.6). Apart from an out of sorts Parkrun at Cardiff a few weekends ago which I put down to being overly tired, recent training and quality sessions seem to be paying off at the moment. Hoping to run close to (maybe even) an official 5k PB tomorrow night as long as I'm able to make it after work! Should be a better time than Saturday's Parkrun regardless since the local Parkrun although flat is 90% on grass and has a three 180 degree tight turns!
That's a lot of mileage indeed! Have you got any race targets in mind Josh? Sounds like you are chomping at the bit to get back into things!
Good session DT and nice improvement there. Had a bit of a brutal club session last night with 5x1k at threshold pace (on road/grass) with an additional 400 metres round the track at a hard effort (75 seconds recovery between each of these reps). Overall average pace came out between 6:00 (fastest being the 3rd rep) and 6:10 m/m (first and last reps at this pace being the slowest). Legs were like jelly but pretty pleased with the end result.
Talking of doubles, I have been using weekends for this mostly recently and feel it is definitely benefiting my overall endurance. Cutting back this week though before building back up again over the next two weeks.
I'm guessing that sort of mileage is probably only beneficial for the longer distances iower and sure you have that one worked out - 60mpw would probably be more beneficial than 80 at first i'd have thought but everyone is different and with their endurance levels and what they can physically achieve/benefit from!
Good 10k there Mr V and promising for November!
Good luck tonight with the 5k TR and good racing Duck - and to your speedy mum at that as well!
I'm sure our paths must have crossed unknowingly at some point iower - I do many similar races to you through HRRL. Running for Winchester now so have gone from being a bigger fish in a small pond (probably in the top 5 of runners there) to oblivion in terms of rankings at the new club - positive in that the track is only a 10-15 minute jog away though!
Sounds like things were going well up to a point with PBs. About to run home from work actually best part of 14 miles (Southampton to Winchester) and not covered that distance in a while so should be interesting!
Good track session last night too....1,200, 800, 600, 400 (75 seconds between each), 5 minutes recovery then repeated the set again! Tried to make sure I didn't hammer them though in order to stimulate a stronger finish on the 400s (1,200's were at HM pace and worked up from there).