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Aug 2018
10:12pm, 5 Aug 2018
26,820 posts
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SPR
Thanks. And yes, hopefully by the time it starts to feel really tough, I'll be down to my normal territory of 1500/mile.
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Aug 2018
9:46am, 6 Aug 2018
1,329 posts
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J2R
Disappointing 10K yesterday. I was confident of a sub-37, despite warm weather and undulating course, but could only manage 37:36, as a result of breathing difficulties all the way round. Last remnants of cold just haven't gone away, and I needed a fully open and working respiratory tract.
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Aug 2018
3:59pm, 9 Aug 2018
5,359 posts
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larkim
Son, 18, has been a 16:50 5k runner at best though a little off that at the moment - would imagine could knock out low 18s in a race if there was one on tonight. Local 5k race in 2 weeks, and he's just returned from holiday.
What would you be doing in the next 14 days to best sharpen things up if you were him?
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Aug 2018
10:02pm, 9 Aug 2018
2,822 posts
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Ninky Nonk
If he's keen to improve get him to join a good club with a good coach who can help.
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Aug 2018
9:43am, 10 Aug 2018
5,361 posts
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larkim
Club / coach in place, but geography limits access to a really experienced coaching setup, and as he's hopefully heading off to uni soon this summer's he's something of a free agent. Just after some ideas while he's got time in his hands.
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Aug 2018
6:37pm, 10 Aug 2018
1,056 posts
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Brunski
Larks, I'm guessing your son hasn't done much whilst on holiday and if the local 5k race in 2 weeks is a target (of sorts) I'd suggest he just does some sharpening at race pace or quicker. I like the 30/30 (30 secs at 2 mile pace/ 30 secs easy) session as a sharpener, but 800s 1k repeats at race pace would also work well I guess. I wouldn't do much after midweek of the week before if he's not been running much or he'll gave that in the legs come race day.
Don't see any value in doing any longer runs after this weekend (if the race is 2 weeks from Sunday).
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Aug 2018
10:47pm, 11 Aug 2018
26,858 posts
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SPR
17:04.58 for me at the MK5000 (not) PB Special. Target was 16:40, was a 3-4 secs off at 3400 I think, tried to raise the pace for the last mile, did so for 400 and promptly blew to smithereens!
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Aug 2018
12:45pm, 12 Aug 2018
2,823 posts
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Ninky Nonk
Good effort spr. Small differences feel so exaggerated on the track.
Another 5k on Thursday for me. Decent set of hilly mile reps yesterday. We'll see how I go.
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Aug 2018
6:57pm, 12 Aug 2018
26,862 posts
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SPR
Thanks NN. Lesson learnt, no early pick up unless feeling amazing.
Depending how the rest of the season goes, I may look to find another race.
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Aug 2018
1:19pm, 14 Aug 2018
26,874 posts
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SPR
Splits as race was chip times.
40.4 (40.4)
2:01.6 (1:21.2)
3:20.8 (1:19.2)
4:40.2 (1:19.5)
6:00.6 (1:20.4)
7:22.8 (1:22.3)
8:44.3 (1:21.5)
10:05.0 (1:20.8)
11:26.6 (1:21.6)
12:49.1 (1:22.5) This is where I tried to pick up the pace and obviously didn't even maintain for a lap!
14:19.9 (1:30.8) explosion!!!
15:47.6 (1:27.7)
17:04.5 (1:17.0)
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Sub 19 Min 5k Thread
Dec 2024
