Back into full swing, TW's James tries a 5K at race pace, with disappointing results...
Post chest infection, everything is back on track this week. Despite the rain, training is back in full flow and there are now about seven of us in the office attending a weekly sprints session on Tuesdays. Even though I did go a bit white towards the end of the last session, I can still feel that my sprint duration is increasing.
I had an attempt at a 5K at race pace on Thursday. Although I wasn't running in race conditions and it was absolutely pouring down in Central London, I managed to run it somewhere in the region of 21 minutes. It actually was slightly over, but I allowed for stopping in traffic and dodging umbrellas.
So that's a full minute off my target time, with a little under 4 weeks of training time to go until the Hyde Park Triathlon. It's a little disconcerting. A minute feels like an absolute age to claw back. However, there were a couple of areas where I fell down on my practice run, which I can definitely improve on.
The first is keeping an even pace. I'll need to maintain a 6:26 min-mile pace to come in under 20 minutes, but (even though I forgot my GPS watch) I could tell that I set off far too quickly. So during the mid stages of the run I became a little sluggish and dropped off pace massively. I think I clawed the time back a bit because I always have enough for a sprint down the last 400 metres. But I badly need to work on practicing this pace (and focusing on doing so under race conditions, so I'm not drawn in to run faster with the crowd). I'll be working this into this fartlek session this week:
(2 mins easy, 30 secs hard, 1 min 30 secs easy, 30 sec hard) x 10. Cool down (10 mins)
…where the 'hard' is 6:26 min-mile pace.
The second area is my posture. I'm an incredibly inefficient runner, which I think is largely down to my core muscles being so weak. So I've been working on a few conditioning exercises in the gym (more on this later).
On Thursday, roughly 18 of us from the office will be running in the Standard Chartered Great City Race (5K distance). This'll be a true test of where my training is at. Fingers crossed!
Speed session this week: 8 x 400m (with 1 min 30 secs rest periods)