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Jul 2022
2:32pm, 26 Jul 2022
6,189 posts
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Fenland Flier
Call summer running PB training then HoD.
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Jul 2022
6:04pm, 26 Jul 2022
36,390 posts
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Hills of Death (HOD)
I’ll call it showboating
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Jul 2022
6:05pm, 26 Jul 2022
290 posts
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OverTheHillToo
My only sub-20 was two weeks after Highland Fling, so mid-May.
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Jul 2022
10:06am, 27 Jul 2022
4,394 posts
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Kieren
0:19:54 club champs 5K last night.
I scraped under 20 minutes with lots pain. I had been stuck consistently at around 20:30 for ages.
I think a combination of a bit of reduced volume before the race and adding long intervals to my workout helped.
FWIW, my new interval session is:
WU = 15 - 20 minute jog & dynamic stretch
6 x 1 Mile at threshold (4:17/KM 6:54/M ish) with 1 min rest
6 x strides
CD
I had previously run 19:44 about a month ago but that was in cheat-shoes (nike vaporfly). Back in my normal Saucony I was stuck at 20:40 +/- 10s. Glad to go under 20 in the Saucony.
It was a flat road course, known for being fast. Less that 50 runners. So no congestion and someone to follow, taking some pacing load off the mind (I was using the Garmin too)
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Jul 2022
10:12am, 27 Jul 2022
56,372 posts
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Derby Tup
Well done Kieran
That sessions sounds brutal!
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Jul 2022
10:21am, 27 Jul 2022
4,396 posts
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Kieren
Thanks Derby Tup.
I couldn't finish the last mile interval, so that was a run-walk which I think highlighted my lack of aerobic endurance. I have been struggling to maintain a pace at effort.
It's a bit hard to believe one workout made the difference, so a lot might be mental but I suppose a few more weeks of this will confirm if it is addressing the holes on my game
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Jul 2022
10:40am, 27 Jul 2022
14,145 posts
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Homer
Well done!
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Jul 2022
11:00am, 27 Jul 2022
6,196 posts
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Fenland Flier
A great result Kieren.
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Jul 2022
11:52am, 27 Jul 2022
6,370 posts
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Pothunter
1 min rest is not a lot after ~7 mins of effort! Obviously paid off though.
Hmm, may need to adapt that and add to my plan…
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Jul 2022
12:08pm, 27 Jul 2022
875 posts
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njosmith
How often would you run the long interval session? I have a marathon in just over two weeks and then a hit and hope 10k two weeks later and then will spend the next couple of months focusing on 5km before it gets too hot here.
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Sub 19 Min 5k Thread
Dec 2024
