My Forum

14m LSR for me today in 6.40 ave. wasn't supposed to be that fast but I put the boot in every now and again at 5.45pace for 4m.

pmj - signed up for midlands vets as a 2nd claim. 

Good luck to the Staines massive 

SS - I can't make capenhurst as I'm double booked so I will probably have to travel and find a good 5000m on the track.  Or that PB will just have to stand until next yr.

sg - all the lads in project stoke have been running much longer than me and are in their 30's.  in 3 of the 5 cases the PBs prior to last night was set @ christleton last year. We all benefited as it was a dedicated plan to build confidence at race pace from week 1.   The chap who dropped from 17.2x to 16.09 only set the 17 PB a few weeks ago but used me as a pacer to get through the first few Kms and then he faded.  He benefitted from a better strategy by going off faster. 

Matt I'm looking to do Leeds abbey dash in November too, I imagine SS is too After last yr

cheers...feels a bit better after a nights sleep and a 6m trot.

whats most frustrating is this is the fastest course by a distance so i wont go better than this until next yr.  I have decided to enter the V40 British masters 5k race in June, the course isnt fast but gives me chance to race the distance again and hopefully be competitive

On a positive my training plan is putting pressure on salazar's project oregon because Project Stoke had 5 guys train on this plan and 5 PBs. A 15.57 to 15.35, 16.01 to 15.42,    16.30  to 16.04,      17.23  to 16.11,      16.45  to 16.22.   

Right time to clear the head and concentrate on the next few weeks, 1500m in the county champs next weekend then a crack at a 3000m the week after.

Philip - Big stu is stevie team mate and is the tall chap.  a monster on the roads and XC.  He is achieving things i want to get to one day so is naturally a benchmark.  He has V40 british medals at 5k up to XC and has a masters england vest and will get selected this yr as well.  

for the last 7 weeks I have been training  at 15.30 pace and hit it every time in my reps.  I felt very confident that I would hit that or even go under.  Every lap I have run in training was a 74 regardless of if it was 400 or mile reps.

i needed 3.06 splits to hit my goal.  Went out hard on a 3.02 first km, during the second km big stu pulls alongside me so I know I'm on pace for the 2nd km or so I thought! The split was 3.15, Im pissed off now that I had relaxed too much and lost valuable time by not paying attention to my pace.  I try to get going but I feel terrible and flat.  no bounce all that early confidence has drained away. I dig in and just try to get through it. Next few splits are ok and a sub 3min last km brings me home in 15.35.  like stevie they added some seconds to me to.

I'm disappointed, I felt bad, it didnt flow and ran a poor middle but if I stand back it's a 23 sec PB, and I was only 5 secs behind the 2012 British v40 masters 5k gold medalist and 12 secs ahead of the silver so that's pretty good. 

Congrats to stevie on your deserved PB, good to catch up over a peroni.  Also  good to chat with robT who didn't race but looks in good condition.

andy agree about the hill, i break it up by using the trees as markers.  i run up it on my hilly LSRs too.   before you know it you are at the top. and then its downhill to the finish (well almost!)