Well, it sounds like you did pretty well. It also sounds more like a cross country race. During your next 10k (which will be flat, fast and ideal weather conditions, of course..) you can think back to that.
Duck, the plan is to keep in touch with faster stuff. I will still be weigh training and doing at least one session a week dedicated to speed development. Late summer I will probably do a couple of MD races, but just not gonna worry about targets etc.
Fulham Palace is the closest I've done to Westminster and it is very fast: 3 laps and all on tarmac. I'll be at about mile 25 on the embankment on the side closest to the river (so on the runners' lefts). It's just a couple of minutes down from Westminster tube and I should be easy to find because I'll be next to a big Croydon Harriers flag.
Decent opener there, but definitely about 10 seconds slower than I would predict based on your 800 and HM times. I reckon if you can manage to get a few under the belt in quick succession you will get there.
DT, the guy I was coaching for the Brighton marathon found that he actually slowed over 5k during training and was quite concerned. However, he did start to pick up a bit during taper and then got a 14 minute PB in the marathon. So I think it's worth remembering what you're training for.
Were it not for velloo's marathon base I would probably be prescribing slightly higher mileage now.
One thing that we've been able to get away with neglecting a little up to now is the longer easy runs, but there are a couple of top-up longish runs over the next few weeks including 13 miles this weekend.
velloo, yep triple refers to ensuring that the hips, knees and ankles are all extended fully as you push off. This diagram http://hitsystem.com.au/wp-content/uploads/2012/03/2nobbybound.jpg is a good illustration (although this is explaining hill bounding I think so ignore the arms and green arrows). It really helps if you do it on a steeper hill.
Bob, a great report and a great result as well. Sounds like a right old slog, so sub-40 is well-deserved.
WJH, great job, that's a massive PB
I'll be at mile 25 this Sunday. Will be tracking everybody plus a few club mates then may as well nip along to The Red Lion for a blackcurrant and soda. Just saw you can get a free burger at GBK on presentation of your medal as well.
Dr D, you seem to be in good shape at the moment, I reckon sub-3:30 is definitely on the cards.
Good to see you Wardi .. another one to track. You must all post your race numbers!
Well, it was a good weekend to be a coach. Along with velloo's 10k PB, my marathon athlete got a 14 minute PB at Brighton. Main goal was sub-3:30 so we were both pretty happy with a 3:24:xx.
Not such a good week to be an athlete. My injury is improving and I'm still still cross training and losing weight, but the fitness is slipping away just a little now.
I think I am going to have to abandon middle distance this season - a real shame, but I just don't have the base I want to support what I want to achieve (I was in better shape back in October than I am now).
What I am going to do instead is race 3000 and 5000s on the track over summer which will allow me to get out there on the track, but keep the mileage high. Then I'll probably do a couple of halfs in the Autumn before upping the intensity for an indoor season.