DrDave - excellent session, and some fierce paces there.
PP - Awesome! What a fantastic time, really pleased for you! Smashed the 16 in excellent style and by a big margin. Impressive finish too after that 2K split, and well-held once the inevitable late race 5000 lap-number confusion descended.
It must have been the feel-good factor as a result of taking delivery of a new pair of shoes.
Really looking forward to giving you a race over the distance now!
TT - great to see you back. I'll bear your request in mind, but can't promise anything .
Track session last night to start to try to carry 5K speed forward to longer distances. 3 sets of 400 (400 rec), 500 (300 rec), 600 (200 rec), 700 (100 rec), plus another 400 after the 4 sets to make 7k of effort in total. Theory = reducing recoveries to simulate race fatigue. Average lap pace 74s, so all good.. My legs are complaining this morning though.
Rare opportunity for a bit of parkrun tourism this Saturday, as my kids are with my parents and I have access to the car unlike most Saturday mornings. Considering Newbury if the wind is friendly (as it's an airfield). Any other good ones around this way? I'm not travelling more than 35-40 minutes though.
SG, could I tempt you into a parkrun if I came to Wycombe?
Awesome Matt - this wasn't the target race, so to already be that close to a PB bodes very well indeed. I would think you'll smash it next time out. The consistency of sub-16s is excellent, and the specific training should bear fruit soon. Looking forward to the next one!
Half marathons? What kind of 5K focus is this?
Session last night of 3 x (400 (400 rec), 500 (300 rec), 600 (200 rec), 700 (100 rec)), with the purpose being diminishing recoveries as the reps get longer. I added on an extra 400 to bring it up to 7K of reps. 1:14, 1:33, 1:53, 2:11, 1:15, 1:32, 1:51, 2:10, 1:12, 1:32, 1:51, 2:11, 1:12, so 7K at just under 5K pace. Not bad.