Sub 18 5k
125 watchers
Jul 2024
1:24am, 10 Jul 2024
2 posts
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BeeDeeVV
Been lurking in this thread but didn’t really feel I belonged just yet. Set a parkrun PB of 18:15 last March and 5K PB of 18:28 later in the year on a net downhill course, but has a long drag at the end. Pulled my calf in late December and was out for a couple of months, and been trying to get my fitness back since. Not raced at all, but tried a few fast parkruns but failed to get under 19. Training at the track is starting to feel good but rep times look very slightly down on last year (although using different footwear). Entered last minute 5K on a course billed as flat and fast (3 laps round an industrial estate). Woke up today feeling quite rough so really wasn’t expecting much. However warmup felt good and decided to try and start with the 18 pacer. Everything seemed to click and for 3km was all feeling pretty easy and I decided to push on a bit. Then rapidly caught up with me, but ground out a massive PB of 17:38. Still can’t quite believe it. |
Jul 2024
6:30am, 10 Jul 2024
45,092 posts
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SPR
Congrats @BeeDeeVV, great effort. Interesting that it sounds like you think training was better last year but you've achieved the target this year. For any other lurkers, you don't have to wait till you've run the time, part of the point of the thread is to share the journey. |
Jul 2024
7:58am, 10 Jul 2024
17,454 posts
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jda
Training is (somewhat) cumulative over the years. At least that’s my theory.
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Jul 2024
8:20am, 10 Jul 2024
45,093 posts
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SPR
I agree with that. It's more that BeeDeeVV suggests that rep speed is lower. Of course, other indicators may be better.
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Jul 2024
9:40am, 10 Jul 2024
2,423 posts
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Brunski
Love it when you surprise yourself with a result like that BeeDeeVV. Sometimes just giving yourself permission to commit to a pacer or stick to a certain group is enough. I've had one or 2 chunky PBs, one I thought was due but still surprised me by the extent, the other was a bit of a surprise. Both these feel a very long time ago now 😬 |
Jul 2024
10:23am, 10 Jul 2024
81,451 posts
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Gobi
Well done and welcome Still jogging and still too heavy but may have a smack at the parkrun on Saturday. Need my back to calm down a bit |
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Jul 2024
11:26am, 10 Jul 2024
45,099 posts
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SPR
I think the lowered expectations can help sometimes as well. It's almost like a bad race doesn't matter so it relaxes you to go for something that is tough but within your abilities. Good luck Gobi. Re the discussion about recovery, I did a 1500 session yesterday 2 x (5 x 400 @ 15 pace, 60 secs recovery), 4 mins between sets today which showed the value of some jogging/ proper walking in a long recovery. The 60 should be 'stationary' but 4 mins would normally be jogged. The 1st rep of the second set felt horrible, I was amazed I ran it as fast as I did but I paid for it on the next rep. Luckily session was ok overall. Definitely tougher than the 5000 session I did on Saturday although fatigue may have played a part. Splits 71.2 69.9 69.7 70.5 70.8 70.5 72.2 70.3 71.3 70.1 |
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Jul 2024
11:35am, 10 Jul 2024
45,100 posts
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SPR
Also in terms of 5000 sessions with faster paced recovery, this is one I did in Feb. AVG pace 5:55. The rep pace was the one I couldn't get up at that point, like I had the endurance but not the speed at that point. Split Summary === 1) 0.5mi - 2:42(5:25/mi) 158/169bpm [856b/mi] 44cal 533/626W 2) 0.5mi - 3:24(6:51/mi) 156/169bpm [1069b/mi] 56cal 446/526W 3) 0.5mi - 2:41(5:23/mi) 169/174bpm [910b/mi] 47cal 531/611W 4) 0.5mi - 3:16(6:35/mi) 162/174bpm [1065b/mi] 55cal 458/523W 5) 0.5mi - 2:39(5:20/mi) 171/175bpm [913b/mi] 47cal 540/622W 6) 0.5mi - 3:12(6:27/mi) 166/178bpm [1071b/mi] 55cal 469/540W 7) 0.5mi - 2:37(5:16/mi) 173/177bpm [910b/mi] 46cal 533/636W 8) 0.37mi - 2:26(6:31/mi) 170/178bpm [1107b/mi] 42cal 470/512W 9) 0.13mi - 35(4:25/mi) 169/176bpm [746b/mi] 11cal 589/740W This is July 2021, 2 sec between overall time but faster 5000 sections and slower steady. 1) 0.49m - 2:34(5:15/m) 168/178bpm [881b/mi] 40cal 2) 0.5m - 3:24(6:51/m) 167/179bpm [1145b/mi] 54cal 3) 0.5m - 2:37(5:17/m) 177/184bpm [934b/mi] 44cal 4) 0.5m - 3:26(6:54/m) 168/182bpm [1160b/mi] 54cal 5) 0.5m - 2:36(5:13/m) 179/186bpm [935b/mi] 44cal 6) 0.5m - 3:21(6:44/m) 171/187bpm [1152b/mi] 53cal 7) 0.5m - 2:34(5:10/m) 180/187bpm [929b/mi] 43cal 8) 0.37m - 2:28(6:37/m) 178/187bpm [1177b/mi] 40cal 9) 0.13m - 33(4:15/m) 177/185bpm [752b/mi] 9cal Would be nice to combine the speed in the 2021 session with the recoveries of the Feb 2024 session when I do this in a couple of weeks. |
Jul 2024
11:44am, 10 Jul 2024
25,069 posts
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larkim
How do you run those sets, mentally, SPR? I've occasionally looked after a set of intervals with continuous recovery and "noted" the average pace out of curiousity, but I've never considered comparing two sessions with the average pace in mind. Do you set out to achieve a specific minimum pace in the recoveries? |
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Jul 2024
12:03pm, 10 Jul 2024
45,101 posts
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SPR
2021 was the first year I did this type of session and the goal was 16:15 pace (the reason I started doing the sessions was I had PBd at 800 to 3000 that year and done higher mileage than previously but was struggling to run well at 5000) and I initially set the recovery pace minimum as 7mm. From experience of the session I was targeting around 3:20 for the recovery in 2024 and I probably check my watch for pace on the recovery more than the rep as I can feel the pace fairly well for the race pace sections. I just felt the pace wasn't there to run the 5000 segment faster in the Feb 2024 session once I got going. The 16:50 I ran in Mar 2024 after going out at closer to 16:15 pace suggests 16:40 shape was about right for that point. I have blown up once doing this type of session. This is from Feb 2023 were I couldn't hold the pace on the last 5000 section and the sprint finish was basically as the pace of the earlier 5000 sections. Split Summary === 1) 0.5m - 2:38(5:17/m) 156/168bpm [824b/mi] 40cal 536/596W 2) 0.5m - 3:17(6:36/m) 161/170bpm [1062b/mi] 53cal 434/531W 3) 0.5m - 2:40(5:22/m) 168/173bpm [902b/mi] 45cal 511/558W 4) 0.5m - 3:17(6:36/m) 162/172bpm [1069b/mi] 53cal 443/532W 5) 0.5m - 2:40(5:19/m) 170/174bpm [903b/mi] 46cal 514/576W 6) 0.49m - 3:16(6:39/m) 165/172bpm [1096b/mi] 54cal 457/507W 7) 0.5m - 2:47(5:36/m) 170/172bpm [953b/mi] 47cal 510/561W 8) 0.37m - 2:34(6:54/m) 162/171bpm [1119b/mi] 41cal 435/501W 9) 0.12m - 39(5:15/m) 163/168bpm [857b/mi] 11cal 507/576W |
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