Posted: 09/12/2013 at 12:47
Welcome aboard Leslie! I’d recommending getting this book to increase your knowledge further - http://www.amazon.co.uk/Run-Faster-5k-Marathon-Coach/dp/0767928229
I’ve improved from a 3:15ish marathon runner to 2:54 this year by adopting it’s recommendations.
Nice Park running or racing from Gul, Poacher, PMJ and Minni
Good training runs Lorenzo, Ant, OO, Mennania, BOFT, Birch and Abbers
Sorry to hear about illness/injuires Jools, Speedy and Blisters
It appears that my 5 mile race last week was not measured correctly and was only about 4.9 miles. Doh! So my 28:47 for 4.9 miles would have me finishing 5 miles in about 29:25. This is 5:53 pace which does align better with my 5:49 5k PB pace and 5:55 10k PB pace.
I raced a 3 mile XC at the weekend and was happy with 17:53 which was 22 seconds faster over the same course as last year. 60 miles for the week and I'm ticking over nicely before increasing the mileage next year.