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May 2008
1:12pm, 6 May 2008
746 posts
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Snapstinget
mic - I thought you said you didn't bother about HR for training zones? 
lums - Gobi does 9 mm because then he gets to run with me
all - one of the things that REALLY helps with my pace over distances up to 5 or even 10k was drills. And very short reps (200 - 400m). To get my legs actually turning over rather than just ambling along. Nothing cardiovascular about it.
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May 2008
1:20pm, 6 May 2008
658 posts
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GregP
Not really on the thread but Ian offered the bait and I'm going to take it. You will not necessarily improve as a swimmer by swimming more any more than you will improve as a golfer by hitting more balls.
It would be melodramatic to suggest that marathon training has ruined my 5k pace, but right here, right now, two weeks out from Eton that's how I feel - but the only thing I think I can achieve by trying to sort it out between now and then is picking up another injury. St Albans is my big "A" race of the early Summer (08.06), and I'm worried.
Got a local 3k race on Thursday night. Be interesting to see what happens.
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May 2008
1:21pm, 6 May 2008
13,657 posts
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Snaps, yes I like short fast intervals. I used to think they had no place in my training but they are very beneficial. My leg speed is quite bad - or it used to be before I did fast, short intervals. I also like caning it very hard down grassy slopes as legspeed drills
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May 2008
1:23pm, 6 May 2008
660 posts
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GregP
Leg speed? My cadence is 89 no matter what I do. It just is.
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May 2008
1:39pm, 6 May 2008
747 posts
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Snapstinget
In my last 5k I see it started at 105 and then evened out at 96
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May 2008
1:47pm, 6 May 2008
13,658 posts
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GregP, some people have slow leg speed as did I before I attempted addressing the issue. Interesting about the swimming, so are you saying that practicing something makes no difference? The more you do something the better you get at it surely? I am talking about just doing it whatever it may be to build a base up on which to build. I have to say it helps me.
To improve your 5k times you basically have to practice it with a variety of quality sessions such has as already been discussed. It would mean more running though GregP
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May 2008
1:55pm, 6 May 2008
668 posts
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GregP
On the swimming front, Ian, there's sufficient technique involved that more isn't as obviously more as it is in running or cycling.
As for the running, I think quality is the key. Currently my heart rate monitor forbids me from training over 80% of HRmax, which was fine for marathon training - look how much Bob!'s improved. From what I'm reading today this may be due a rethink.
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May 2008
1:57pm, 6 May 2008
6,071 posts
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Mrs BooBoo LaBoy
Guys (and MAINLY Gobi)
When you say run 400 reps at mile pace - what if you can run faster?? I have tried to run at mile pace, but I get left behind i.e. it's too slow. I can run 400m reps faster than my mile pace.
Or should I be slowing down??
Confused.
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May 2008
1:58pm, 6 May 2008
670 posts
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GregP
Does everyone here have access to a track, or have I got the WEOTS?
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May 2008
1:59pm, 6 May 2008
5,269 posts
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Homer
Interesting thread. Greg...I did the marathon training and allowed myself to be lulled into every run at a slow pace...this has had a big effect on my 5k pace as my legs have had 3 or 4 months of plodding.....kinda know what you mean.
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