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Aug 2012
9:31pm, 2 Aug 2012
154 posts
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Ninky Nonk
18.34 for me.
Mile splits 5.45, 6.09, 6.07, 31 for last bit.
Yes NP - at the sizzler. Ran half marathon on sunday so legs still a bit tired. Need to push on a bit in second mile I think, always my slowest split.
Any tips or advice greatly received!!!
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Aug 2012
9:41pm, 2 Aug 2012
191 posts
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pdavey
my last 5k was a Parkrun in Feb this year, I ran 18:00 and haven't had the heart to go back and try again.
I feel I'm still running crap since VLM and worried I might not get back to the shape I was in before it.
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Aug 2012
10:15pm, 2 Aug 2012
1,026 posts
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Northern Phoenix
Post mara blues pd??
NN, very respectable time off the back of a half.
Splits similar to mine at Platt fields last month. Went out way to fast, was doing 5:10 pace in first half mile, paid the price
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Aug 2012
10:26pm, 2 Aug 2012
First-time poster!!
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babyhermes
Ninky Nonk...I wouldn't feel that bad about the slow 2nd mile tbh... for more experienced runners from what i've read strong start/middle float/strong finish is generally the most effective pacing strategy for shorter distance races such as 5/10k. So perhaps rather than worrying about slowing down the middle mile, use the energy you perhaps saved a little of/the benefits from recovering slightly after your fast 1st mile to really push it on in the last 2k and finish strongly. Especially as if you go out too fast this point is when the lactate build up really begins to set in and pretty much robs you of any sprint finish.
I know this has almost definitely been said before, but if you're really wanting to focus on improving your 5k rather than half marathon time for now try cutting the milage, and instead doing some shorter, 3-4 mile runs but at tempo, or flat out 2 with short recovery, than flat out again 1. Tempos worked wonders for me at low milage but its really as ever down to what works for you
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Aug 2012
10:32pm, 2 Aug 2012
12,497 posts
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Steady Edina
Ninky Nonk were you wearing a fetch t-shirt tonight? If you were I think I might have seen you. I have no advice to add as I'm currently working towards sub 30
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Aug 2012
10:38pm, 2 Aug 2012
158 posts
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Ninky Nonk
Hi edina.
No fetch tshirt today. Very sad to see you didn't have yours on either!
Hope you enjoyed the race tonight, glad the rain stayed away.
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Aug 2012
10:40pm, 2 Aug 2012
192 posts
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pdavey
NP, nah, i damaged my hamstring, been suffering with tendonitis since, throbbing left buttock that comes and goes all day.
seems to be getting better the past couple of weeks tho...:)
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Aug 2012
10:44pm, 2 Aug 2012
1,030 posts
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Northern Phoenix
Sounds familiar pd, only i have it on right side. Finding stretching more is alleviating problem slightly.
Do you do piriformis stretch??
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Aug 2012
10:52pm, 2 Aug 2012
193 posts
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pdavey
I was originally told to do lots of stretching, for the piriformis etc...but it seemed to be getting worse so my latest physio has stopped all the static stretching as he believed it was aggravating the tendon. I just do active stretching now, some strength work and gentle jogs.
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Aug 2012
11:24pm, 2 Aug 2012
12,499 posts
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Steady Edina
NN I was proudly wearing my park run tshirt and I loved it as I knocked 3 mins off my previous time. I would have worn my club vest but we need to order some more in
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Sub 19 Min 5k Thread
Jan 2025