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Aug 2012
12:42am, 3 Aug 2012
1,036 posts
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Northern Phoenix
That's interesting pd, what active stretches are you doing??
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Aug 2012
8:55am, 3 Aug 2012
6 posts
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Callum Bampton
NN - I couldn't give you much advice on your training, but I will advocate a few racing strategies:
Firstly, the advice of a 'srong start / middle float / strong finish - because 5k isn't long" I wouldn't suggest. I have always been told to run splits consistently (even in the 800 / 1500) I am required to run consistent laps to run a PB; I couldn't possibly do a 1500 as (64, 70, 71, 47), it has to be (68, 68, 68, 51). My intervals sessions are nearly all consistent, thus my body can naturally do this in a race, and the middle float has the potential to be too slow.
Secondly, I don't know if you stuck to splits times in mind??? - but this can lead you to frequently checking a watch, when really it is necessary for you to focus throughout the race (perhaps checking your watch after every mile).
Lastly, I believe the first mile is vital to get right. If you get the first mile wrong, it is very unlikely you can look at a PB.
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I will be running a 5k tomorrow and will be taking a watch. I'm aiming for sub 17 (which is roughly 5:28 / miling), but I am NOT sticking to these times in mind. I will simply run the first mile strong (and hopefully will be somewhere about 5:25), and from here I will aim to run the last two miles consistently.
I will post my splits tomorrow.
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Aug 2012
8:58am, 3 Aug 2012
7 posts
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Callum Bampton
May I also just add, that the last part of the race you just go for, and forget time!
So when I said my 1500 has to be a final 51 last 300m, I wouldn't stick to this time - instead I would run the 300m ast fast as I can, (but roughly 51 seconds).
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Aug 2012
9:11am, 3 Aug 2012
16 posts
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only weak men
Wise words CB, its very tempting to use the watch as a crutch rather than just focussing and running hard.
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Aug 2012
2:12pm, 3 Aug 2012
11 posts
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Callum Bampton
OWM - I see you posted a run about 5 (About 6:40 miling). - Was this a steady or tempo run? If steady, I think it may a bit too fast.
My steady runs (3 miles up to 7 miles) are done at 7:40 / miling which is conversational pace, and a pace to enjoy the run, whilst not too much out of breath. How do you feel during your steady / easy runs?
Ross Murray is currently 2nd in the UK rankings 1500m and does his steady state running at 7:30 / miling. Chris Thompson does easy running at 7:00 / miling.
It may seem odd at first as to why running slower helps, but I'm sure it will to you! Remember, the less quality you put into steady running, the more quality you can put into aerobic sessions / intervals - where the quality does count! 
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Aug 2012
2:14pm, 3 Aug 2012
12 posts
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Callum Bampton
*run 5 miles in 33 minutes (about 6:40 miling) I was supposed to say!
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Aug 2012
2:42pm, 3 Aug 2012
17 posts
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only weak men
Basically I've been just doing lots of easy paced running (approx 8-8:30 min/m). I've just started club intervals on a Tues and trying to work another quality session in, probably Thurs.
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Aug 2012
3:23pm, 3 Aug 2012
48,172 posts
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Gobi
So Callum would you like me to disagree with your 5km approach
Not really float the middle section but we call it the Christmas tree system and it is based on certain energy systems
You get a free 8-10 seconds at the start which gets you running
You get about 45 seconds above race pace before lactic build up starts
You have another little system that takes you to about 1.45
Therefore a quick first km followed by settling into rhthym means the following often happens
Fast first km
2/3 often very close but 3 slighty slower than 2(you don't float just that hard bit in the middle
With 2kms to go you know the finish is in site so either you hold pace or manage to find a few seconds
Finally the last km is where those first KM energy systems come back in
Of course you can use the F*ck it system
Run hard from the start and hang on, after all it is only 5km(I know 100 runners who have PBs where every km has been a little slower)
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Aug 2012
4:14pm, 3 Aug 2012
14 posts
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Callum Bampton
I just believe that if all splits were consistent, you have more of a chance to gain a PB.
But I think I will do as you say and run hard from the start and hang on, without thinking about consistency and I haven't seen the christmas tree system; but it looks very interesting!
Cheers for the tip!
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Aug 2012
5:52pm, 3 Aug 2012
48,173 posts
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Gobi
Flat pacing is great in a perfect world but reality is if you dont tire then you probably ran too slow :¬)
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