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May 2016
7:16pm, 2 May 2016
521 posts
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SM6
And I'm planning on making it even more inversely proportional on Friday night! I've half an eye on 18:3x if it isn't too windy in Edinburgh... After that I'll leave 5k alone for a bit as a few races over the summer and I've talked myself into an autumn marathon.
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May 2016
7:18pm, 2 May 2016
457 posts
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Uyuni
Let's hope so! Are you going to have a good go at the short stuff when fully recovered - I'm sure that your recent mileage will pay dividends
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May 2016
7:26pm, 2 May 2016
522 posts
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SM6
To be honest I'm fairly well recovered already. Legs still a pretty heavy, but they were like that before Manchester anyway. Aerobically I've felt a massive improvement in the last 10-14 days.
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May 2016
7:35pm, 2 May 2016
458 posts
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Uyuni
Blimey, good luck with that SM6. I see your doing Frankfurt - I've signed up to Ljubljana on the same day to hopefully put some of those lessons learned painfully in Manchester into practice
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May 2016
7:36pm, 2 May 2016
178 posts
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Dillthedog57
I tweaked my knee going downstairs at work last week *sportinginjury! So i have taken it as a sign to take a little longer before racing again. Last year I jiggered my hip flexor a few weeks after the marathon, and ended missing the summer, so I plan on being a bit more cautious this time. My legs aren't as young as they used to be.
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May 2016
7:57pm, 2 May 2016
523 posts
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SM6
Dill - Sounds a sensible approach, I think we can be too quick to jump back into heavy training after a big race. I done the same after Edinburgh last year, jumping straight back into hard club sessions and then wondered why I spent the next 2 months feeling totally run down. Keeping a closer eye on things this time.
Uyuni - I'm the same, I think I've learnt a few things from Manchester that can be taken forward. And I hope the Europeans can organise a better baggage system 
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May 2016
8:29pm, 2 May 2016
459 posts
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Uyuni
Very wise Dill, the younger guys at my club certainly got back on it a lot quicker than I dared.
Indeed SM6, without wanting to resort to national stereotypes our friends in Manchester could certainly have done with a bit of Teutonic efficiency in the baggage tent
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Jun 2016
3:38pm, 1 Jun 2016
20 posts
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porschegeoff
Haven't posted on here for a while but a sub 20 5K has been a goal of mine since I started running seriously a little over 4 years ago. 20.19 in late 2013 and a similar time about a year ago was as close as I got. Didn't do much mileage over the winter due to a job change with different working patterns, a succession of colds and not least laziness due to the wet weather.
Have got back into it since the start of March, upping the mileage, doing regular intervals at the my clubs track and a regular weekend long run. Have recently been training for the Westminster Mile doing a lot 400m intervals and managed a PB on Sunday of 5.44 and according to most online calculators I should be able to get close to 20 mins for a 5K on a flat PB friendly course on tarmac.
I live in S London so I reckon my best bet is one of the faster parkruns (Dulwich Park where I set my PB previously) or one of the 5K Monday evening races in Battersea Park held between May & August.
Good luck to everyone on here with their quest for a sub 20 and beyone.
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Jun 2016
4:20pm, 1 Jun 2016
3,894 posts
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Huntsman
A 5:44 mile time should convert to 6:25 per mile for the 5k.
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Jun 2016
4:23pm, 1 Jun 2016
3,895 posts
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Huntsman
Nothing in your training log to say how much mileage your doing. I would say a minimum of 25 miles a week really to get your aerobic fitness up as a mile is right on the anaerobic limit. A 5k is 95% aerobic.
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