My 10K PB (35:51), I ran 18:10 for the first 5K. But that is the only time I've run a negative split, where the course hasn't forced my hand (4 Villages HM is downhill last 5K). Poor pacing comes from overestimating training in my experience. That's where I've come undone.
Did 2,3,4,5,5,4,3,2 min today with the group. WAY faster than last Tuesday on my own on the road.
2 (5:35), 3 (5:39), 4 (5:41), 5 (5:40), 5 (5:41), 4 (5:37), 3 (5:25), 2 (5:07). Avg pace in brackets. It does tend to come out a bit quicker than reality when on the track, but still pleasing.
Great session SG, road reps you can go by effort more than pace as the road always costs a bit of time. Nice to be back moving quickly again. Let's see if you enjoy that session in months time!
I had another decent week in terms of quality rather than quantity.
M - 7 miles
T - 2, 3, 4, 5, 5, 4, 3, 2 (mins @ tempo)
W - 8 miles
T - 10 x 60s
S - Northern Road Relays 6.3K in 22:25
Sun - 15 @ 7:15avg
As for a 'thread out' (I assume this is a race meet not us all turning gay) how about the National XC? It's in Nottingham so accessible for most. Always an amazing race. I'm doing the national relays too in Mansfield. My favourite event of the year!
Had a tough week this week but turned out for our B team and ran first leg. Each leg was 6.2K, I ran 22:25 which I was pretty pleased with. Went through 5K in a SB equalling 17:38, last K was 3:42 though so obviously the wheels were falling off.
Matt, nice to see your lot turn out, never seen them there before?
Our A team came 11th, 17yr old on 1st leg, ran 18:18, 6th fastest of the day!! Quicker than all of the winning team members. Not bad for a tin pot outfit from a backwater town! I was 411th quickest of the day.... some work to be done!
Matt, that sounds like a tight abductor. There are quite a few stretches to help this, as I have tight abductors too. This one is really good. https://www.youtube.com/watch?v=ksMn8IxaENo You've probably come across these guys 'Kinetic Revolution' they know there supplementary work inside out.
I ran first leg in the NW road relays, Our A-team were 9th overall, 1st Cheshire team, My B-team was 33rd, 3rd Cheshire Team so came home with a nice bronze medal.
Course was crazy, lap of a track, slight downhill, then a crazy downhill, straight back up and back to the track. Led to splits of 5:16 and 6:23!! I ran 12:58 for 3.6K, none of it was easy, had to dig deep but worth it.
Followed up by 16 miles at 7:19avg today. 50 for the week.
Well done to Rob who ran really well yesterday and who's calf seems to have got the message. Did a warm down with him and another really good vet, then they got into some V50 competition thing and razzed up a hill and left me!!