Posted: 07/12/2016 at 15:48
For Dachs, 5mins would be pretty darn close to his mile rep pace anyway. That's a scary thought
I was doing mile reps in sub 5 in 5K training...
Difficult to find time for posting stuff at the moment, but have checked back on recent runs.
Quality XC there CC. People in strange garb are an annoyance, but had you been beaten by orange shorts man, you’d be in good company, as plenty have been beaten by Philpub in his lurid shorts. Nice reps too.
PMJ, solid XC, but rules are to get out hard so everyone else has to overtake you. Then you can be the blocker.
Ace casual 10 there Matt, and a 20 as well? Almost sounds like marathon training.
More 200s from SG. Might I suggest some 400s though? I have been doing some recently, and it felt like that speed endurance was what pushed me over the line to go under 9 for 3000. Oh, yeah, nice session by the way …
Shame that you’re going through a mini-slump there Simon. Maybe step away from racing for a few weeks?
Quality tempo Bus man! Ignore the naysayers, I reckon race pace for half the race distance is a good tempo rule of thumb. So 10K pace for a 5K tempo, half mara pace for a 10K tempo, and marathon pace for a long tempo.
Cranked out a 10 mile tempo at lunchtime today. Aiming for broadly marathon pace, so somewhere around 58-59, in line with previous such runs. Well, surprised myself somewhat by sneaking in a fraction under 56 minutes. Average 5:36 pace. Bonza! Manageable throughout, and second half quicker than the first. Shame I don’t have a half marathon until February. 2 miles warm up and 1 mile warm down meant 13 in just under 1:18.