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May 2018
6:47pm, 23 May 2018
3,805 posts
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57.5 Degrees of Pain
Best name-drop on the thread in ages Ninky Nonk!
I came close to getting my second sub-18 last week at parkrun, but was running with my dog which made it difficult to judge the quality of the run (she is a help for 2k that is for sure, but a hindrance later on; I have previously thought she was little help overall). Conditions were near perfect and the course was spot on 5km by GPS (usually accurate as it is mostly an open field).
This week I went hard without assistance for 18.17 at an event with more wind, turns and overtaking. Plus the course is marginally long. So I've finally dusted down some old 5k training plans in the hope of a first post-50 sub-18 (and a bit of speed for the Glasgow Fetch Mile!)
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May 2018
8:39am, 24 May 2018
1,248 posts
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J2R
NN, how come you went for a run with Abel Kirui? Did he ring you up and ask you? 
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May 2018
9:58am, 24 May 2018
2,790 posts
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Ninky Nonk
He had done manchester 10k at the weekend. A friend of mine helps a charity he supports helping Kenyan kids and is going over to Kenya in a couple of weeks.
My friend messaged me and the three of us ended up doing a recovery run round the local track and just having a chat for 35 mins.
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May 2018
10:24am, 24 May 2018
26,397 posts
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SPR
Nice NN.
Thanks re PB. I'm now thinking I need to be finishing with a sub 70 400 off the 1500m pace I'm running to ensure I'm not vulnerable to late chargers. Arms is going to be my mantra in the last lap of my next 1500.
I think in a sense block of racing, you need to treat the racing as your quality sessions and therefore everything else is easy mostly easy. Training will be about maintenance rather than improving and any sessions in say a week gap probably need to be rhythm ones, rather than tough ones.
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May 2018
11:13am, 24 May 2018
1,249 posts
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J2R
SPR, my thinking exactly about what to do in a block of racing. I've had four races, 3-4 days apart, which I know is seriously taxing on the system, at least if I'm to do them all at as near to 100% as I can. So on the days between, I've either done nothing at all, with complete rest days, or just done 3-4 milers at the easy end of easy pace.
In fact, for last night's 5 miler I knew I wasn't feeling well enough for a PB, and it was too windy for one, so I decided not to race it full-on. It's amazing how relaxing it feels if you just slacken off by 1-2%!
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May 2018
12:04pm, 24 May 2018
1,411 posts
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Uyuni
Very true J2R – you can still get a good run in but without going near the red line that you hover around in races it all feels joyous.
Also windy in Nottingham last night but I did manage a 5 mile PB and first time under 30 finishing in 29:45 so well chuffed. This was a mixed terrain race, mostly fast but with a few dodgy sections so hopefully a bit to come off that in a proper road race in a couple of weeks.
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May 2018
12:21pm, 24 May 2018
4,859 posts
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larkim
Sub 30 over mixed terrain is very impressive Uyuni. Bang on in line with low 18s on a WAVA table too, so I suppose ought to be a target of mine as I am likely to be doing some 5 milers in the autumn as second claim for a local club.
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May 2018
12:31pm, 24 May 2018
26,400 posts
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SPR
J2R - I did similar last with a 3000 on a Wednesday after a 800 on a Sunday (had done 1500 the Saturday before) Started at circa 5000 pace first 5.5 and felt easy, as soon as I tried to pick it up it felt hard for minimal speed increase. Remember reporting it here, lol.
I didn't rest with three days in-between though, did easy/ recovery as wanted to keep legs ticking over.
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May 2018
1:13pm, 24 May 2018
1,412 posts
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Uyuni
I do like the 5 mile distance lark – a notch down in intensity from a 5k but over mercifully quicker than a 10k
Mixed terrain is probably overstating the case, more like 50% canal towpath, 40% road, 5% potholed rutted carpark and then a most unwelcome 5% lap of a football pitch to finish. Mercifully it was dry or the last 2 sections would have been a nightmare
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May 2018
1:17pm, 24 May 2018
26,401 posts
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SPR
Good work there Uyuni.
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