Sub 18 5k
125 watchers
May 2018
2:39pm, 31 May 2018
2,277 posts
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Pizza Boy
Looks to be a good one ^
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May 2018
3:15pm, 31 May 2018
64,007 posts
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Gobi
Indeed NN but I have a target
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Jun 2018
11:09am, 2 Jun 2018
950 posts
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rhb
18.56 at Burnage Parkrun which looks to be a slow course (only 3 sub 17 times in 303 events) ran off feel no visual hr available, but result is it is profiled by strava(via phone). Am quite happy with HR profile as hopefully pictured, room to go slightly harder at Sizzlers next month as I tend to max in low 190's. |
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Jun 2018
8:57pm, 2 Jun 2018
2,278 posts
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Pizza Boy
Good running rhb! Sharing a pretty brutal session from this morning on grass: 2 mile (3'), 1 mile (2'), ~k (2'), 2 x ~500 (90''), 2 x ~250 (60''). Aiming for roughly 10kp / 5kp / 3kp / 1500 p and flat out. 9.53 (2 mi), 4.42 (1 mi) 3.06 (0.69 mi), 1.27, 1.25 (2 x 500), 41.1, 38.0 (2 x 250). The 2 mile / mile reps may have been a few seconds slower more in line with 10kp / 5kp according to another garmin. But a good session to really mix up the paces and importantly managed them all without plateuing out towards the end. Entering crunch time in terms of these sessions as have 3 x 5000 races this month to get the best I can this season. Midland champs Sunday as a race then few weeks later Loughborough Grand Prix as a time trial and Oxford / Cambridge Vs Pennsylvania State / Cornell end of the month. Feeling good! |
Jun 2018
11:20pm, 2 Jun 2018
26,476 posts
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SPR
4:28.8 for 1500m. Went with the pace which I think was announced as 2:20 at 800 but lost contact in that third lap. Bit disappointed I couldn't hold of the guy that came past me on the back straight/ final curve, felt like I couldn't engage my sprint gear, which is something I've identified as needing work at my new level. Thinking some change of pace reps, but may also be about finding the right cue for changing pace (Or maybe just roaring which will be explained next). I was almost roped into doing the 4x100 which is definitely not for me, but was eventually put in the 4x400 which I was happy to do. I was second leg. First runner put us in third (out of six) but it was still close with fourth and fifth. Went out fairly hard first 100 as I knew I had those two to keep back, keeping pressure next 100 but not at limit. At the end of this I start feeling the lactic rising and the two behind come past just before 200 (this is the only bit of the race I might have executed better, could have dug deeper to keep them back I think). Coming to the home straight I roar at myself (yes seriously out loud 😂, it's something I've used when Olympic lifting heavy and it just works for some reason), and I go into overdrive get back one of the guys and think was closing on the other. Was very enjoyable and would love to do it again. The time was pleasing as well as I 58.6 which I'd have been happy with fresh, let alone after a 1500! Definitely shows speed is there, just need to be able to tap into it at the end of a 1500. |
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Jun 2018
11:23pm, 2 Jun 2018
26,477 posts
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SPR
Looks like a good run RHB that is worth a faster time elsewhere. Session looks tough PB. Three 5000s in the month sounds tough as well. The Midlands champs looks like a strong race. |
Jun 2018
10:22am, 3 Jun 2018
2,793 posts
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Ninky Nonk
Good efforts lads. Spr I remember reading some igloi Santa Monica track club training stuff a while back. Some good stuff about different pace descriptions and changing cadence during reps. Maybe conscious change of stride length/cadence might be a good cue. Subtle change of muscles used can freshen up the pace. I sometimes find as opposed to running tall which is a normal mantra- 'sitting down' (not literally) can generate some extra power mid race. Easy 10k this morning. |
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Jun 2018
10:29am, 3 Jun 2018
2,794 posts
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Ninky Nonk
letsrun.com Igloi thread. |
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Jun 2018
10:37am, 3 Jun 2018
2,795 posts
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Ninky Nonk
usatf.org
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Jun 2018
11:07am, 3 Jun 2018
26,484 posts
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SPR
NN - Thanks for the links, I will have a look later. Last one didn't work. Conscious change of turnover sounds like a good one. I might be falling into the trap of trying harder as the fatigue sets in. Reviewing my three 1500s this year, cadence is certainly where my change of pace to I'd have had my Garmin running during the relays for cadence recording purposes if I'd thought about it. My focus for first 200 there was the upside down L of thigh, knee, foot on recovery. Cadence definitely picked up in the last 100 just not from a conscious focus, something to think about. I already thinking foot down quick and forget/ switch to next foot in hill sprints but probably need a) think that at the end of a race, and b) train to be able to execute while fatigued. |
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