Posted: 08/11/2013 at 16:00
Afternoon all. Thanks for messages re: Friday/Saturday - a very positve 2 days. Reckon I could have a shot at sub-17 5k on the right courseand right conditions. Got out for 2 hours on Sunday with mum on the trails, could really feel it on Monday in the hips - not used to that length of time at all...
iower, gosport sounds like a very good race with plenty to take from. Good consistant splits as well.
YD, sounds like a good plan to get a solid mileage base under the belt over winter than use the last 8-12 weeks to hone marathon fitness.
Your 10k looked like a windy day up here it's very telling you ran 5:36 for the first mile, it must have been some tailwind. Looking at those around you gives some good times from other distances - job well done!
prf, almsot comical splits for your half and you're one of the better pacers out there - it must have been come headwind.
DT, this thread never follows common sense rules I have no problem doing a tempo Saturday and a long run Sunday, for instance, and look at how prf will race 4 times in one week!
Phil, interesting analysis, didn't have you down as a heelstrikes until that picture you posted a while ago after your HM. If you're looking at gel inserts check Sorbothane Full Strike Pads as a starting point.
Bob, I wouldn't look at pace on strides - it takes forever to get them up to the pace you're actually running and the average pace of them is never great. It's rare my pace for a 20-30s stride will be much under 5:00/m, yet if I time myself on the track I'll be much quicker than that.
So 14 last Sunday took me to 51.5M for the week. Had a bit of a busy week so had to do Q1 on Monday evening, so did a 4.25M fartlek with the final 600m @ 5:11/m. Hardish but nothing too bad.
Today was a long tempo run, using my new HRM (which I won't be using all the time, but more to just check progress). Now I'm not 100% sure on my MHR right now, but last time I tested it I got 189 (which was early last year), so I assumed it would be around the same still.
Ended up running 7.52M @ 5:54/m, at an average HR of 169bpm (~90% MHR). Mile spilts were 6:02, 5:55, 5:59, 5:59, 5:49, 5:51, 5:49, 2:54 (0.52M). Garmin Connect file if you want to look.
Got some drift so was sitting at 175 for the final few miles. Not too sure what to make of the HR stats so will defer to the HR experts on that. intensity was good though and I was comfortable through the final few k.