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Aug 2018
1:39pm, 20 Aug 2018
5,382 posts
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larkim
Funny, had 3 people fetch-bet on me for the Mid-Cheshire 5k. I know I'm a serial sandbagger, but I'll be pleased with sub 20 let along sub-PB pace! Shame, I really thought in May that I'd be able to give sub 18 a go this time around. Maybe next May...
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Aug 2018
7:20pm, 20 Aug 2018
1,330 posts
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J2R
Two so-so 5Ks in the last couple of weeks, with similar times, both way short of what I know I'm capable of, but with rather different feels. Middle of week before last, 17:50 on flat-as-pancake course under good conditions, but I was dead tired beforehand. Went out at ambitious pace (but the pace required to achieve PB I wanted), ended up suffering in second half and falling a long way short of my target.
Then yesterday, with asthma problem (went on holiday previous week without my steroid inhaler, ended up coughing worse and worse as week went by), ran a cautious, conservative race, with the first mile the slowest of the 3-and-a-bit, and ran 17:54, feeling pretty strong at the end. Probably the easiest feeling 5K I've run in years, which surprised me.
Even pacing, or slight negative split, certainly seems to give a better feel to a race. I know this from longer distances, it's what I always do, but with 5Ks I've always had my best times when I've gone out reasonably hard and just hung in there. But it was nice to try something different yesterday!
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Aug 2018
1:18pm, 22 Aug 2018
2,282 posts
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Pizza Boy
Good to trial J2R. My best times have also come from hanging on in there and slowing a bit but unsure whether it's the best strategy - definitely not how it tends to go for me on the roads or xc.
A bit disappointing again at Westbury 5k last night. Fab course but predictably lacked the speed in my legs and came round in 15:28 again. I do think things are going in the right direction as Autumn looms though so not too fussed as long as I'm aerobically strong.
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Aug 2018
7:10pm, 25 Aug 2018
26,919 posts
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SPR
I need to get comfortable starting fast, at least for the first lap. So used to doing well starting conservatively that I struggle to break the habit even even I want to.
Today ran 3000m and got a PB of 9:47.34 happy to get a PB but not happy with how I ran. See pace graph below.
Target was 9:30 (76 per lap, 3;10 per km), I ran 80 first lap despite a 38 first 200 as I wasn't well positioned so when a break happened over the second 200, I wasn't brave enough to shut it.
When I realised I'd run 80, I decided to try to close the gap but it was too late. I actually ran 3:10 to 1000 and felt strong doing it but would have been better running 13-14 and given the first lap. Either way, once let the gap go, if I wanted to run 9:30-40, I was destined for a lonely race.
Got to 1600 in 5:06, but started fading after this point (or maybe before if I'd been going faster than plan pace for previous laps). Felt I was still running strong, just a fade due to legs not coping. Don't really mind that, it is what it is.
In the strong bit of my race, I'd passed a guy who'd fallen off the back of the lead group but he then came back passed me on the penultimate lap me, and instead of fighting I sat in which as the graph shows was a mistake as slowed further before finishing well.
I likely wasn't running 9:30 today but with a better race maybe 9:40.
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Aug 2018
7:17pm, 25 Aug 2018
26,920 posts
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SPR
I have a 10000 next weekend which given my current PB is 38:45 should be a PB, although a blow up is possible.
I should hopefully have a season ending attempt at 5000 in 2 and a half weeks to hopefully complete the set of 400 (first time this season), 800, 1500, 3000, 5000, and 10000 PBs for the season.
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Aug 2018
12:12pm, 26 Aug 2018
2,830 posts
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Ninky Nonk
Congrats on the pb. I wouldn't analyse too much.
Sounds like a great season - you should be pleased!
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Aug 2018
12:15pm, 26 Aug 2018
2,831 posts
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Ninky Nonk
1k, 2x2k, 1k for me today. Felt awful before but actually ran the reps ok. Could have done a few more reps but holding back as racing a 10k next Sunday.
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Aug 2018
2:01pm, 26 Aug 2018
26,927 posts
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SPR
Thanks NN. I always analyse if I could have raced better as it's something that can be improved next time.
I'm happy with my season, especially my consistency over 1500 which has been my main focus. Think I took my could have maintained high end endurance in training a bit better mid season but that's learning for next year.
Good session and race well next week.
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Aug 2018
8:13pm, 27 Aug 2018
2,283 posts
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Pizza Boy
As hoped i'm running a lot stronger over the half-marathon range than my current 5k form. Ran 8 x mile off 90'' on a rolling road averaging 5:18 which was part of a continuous 14 mile run. Two hours yesterday completed a good week. Couple more good, healthy weeks and I think 68.xx is more than realistic in copenhagen.
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Aug 2018
11:39am, 28 Aug 2018
1,339 posts
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J2R
SPR, your short distance stuff seems to have been most impressive this season. You could take it easy for the 10000 and still very comfortably get a PB, on current form.
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Sub 19 Min 5k Thread
Dec 2024
