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Track & Field Fetchies

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SPR
SPR
6 Mar
10:41pm, 6 Mar 2025
47,238 posts
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SPR
What did you end up doing @LBAC Si?
SPR
SPR
9 Mar
11:59am, 9 Mar 2025
47,255 posts
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SPR
16:53.81 for 5000 yesterday (outdoors). Pretty close to my 3000 pace 5 weeks ago so happy with the improvement. Started slower than planned as was supposed to go with the 16:27 but ended up with the 17:05 pacer (who was a bit faster than that to start). Realised I had to go and basically ran 4000 on my own but I was going forward and overtook others even though I did start slowing just before the 3000 mark. There was some wind so shelter would have been nice but I might have held on to 16:27 pacer for too long and then fallen back quickly if I'd gone with it (I knew I couldn't do that today but also thought 17:05 was too slow with a goal in mind of 16:40 pace). Was also quite a warm day relative to what we've had so bit of shock to the system but nice for hanging out after the race and a chance to start adapting.

Next track race will likely be in May now or maybe end of April. Next stop the road relays (Midlands and then hopefully National).
LBAC Si
LBAC Si
10 Mar
2:08pm, 10 Mar 2025
243 posts
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LBAC Si
@SPR Looks like a decent time in a 5000M, quite warm wasn't it. Especially doing 4k on your own. Where was your race?

I did 20 x 400 off 60 at a triangular road lap. the evens were down-up-flat, and odds flat-down-up. The evens a lot harder!
SPR
SPR
10 Mar
2:48pm, 10 Mar 2025
47,267 posts
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SPR
@LBAC Si Race was at University of Birmingham track which is also my club's home for track. Yeah was warm given there hasn't been time to adapt but I prefer temps like that and haven't done XC this year to get used to racing in colder temps so probably not as bad as it could have been.

I think I'd prefer the evens in your session. Finishing 400s up hill doesn't sound fun!
LBAC Si
LBAC Si
11 Mar
1:50pm, 11 Mar 2025
244 posts
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LBAC Si
Prefer cold for me @SPR for any distance really.

You'd be surprised how much easier the evens are ;) Going flat after the uphill is really knackering!
SPR
SPR
11 Mar
2:18pm, 11 Mar 2025
47,269 posts
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SPR
I'm better down than up so maybe middle might work best but also a chance that I do too much on the down if it's in the middle and pay for it on the up (less likely to do too much at the start of a rep). Up, flat, down would be good Midlands relays practice, lol .

Even though it was a tough race where I felt at the limit, being too hot never came to my mind. HR was higher than it has gotten for 5k over the last year or two so that indicates that there was a heat effect but not enough for me to actually feel like I was overheating. Saturday would be a perfect race day for me on track with a week of those conditions.
SPR
SPR
11 Mar
10:48pm, 11 Mar 2025
47,271 posts
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SPR
Today's session was 10 x 1000, 200 jog (90 secs) recovery. Ran the first 9 in 3:27-30 and finished with 3:23. Pleased with that especially as feeling a bit tired today. Wasn't in danger of dropping off the pace at any point although the length of the session means I wondered if the legs would last for all 10 as I've never done the full set before. Four weeks ago, I wouldn't have been able to do the session whereas today I led all but rep 3 and 5 and did 9 and 10 solo. Feeling the strength is coming back. 5000 gave a good benchmark for this session as 35 min 10k pace seemed a reasonable target after that.
SPR
SPR
12 Mar
1:19pm, 12 Mar 2025
47,280 posts
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SPR
Just noticed I ran this session in exactly the same time a year ago, I just went way too fast so blew up. We were given instructions that it was to be 5k pace but I realise that's impossible (should have realised at the time)! I probably could have handled 3:25 pace in the 2024 session if I'd aimed for that. Wouldn't have wanted to go any faster yesterday.

12 Mar 2024.

0.62mi - 3:19(5:21/mi) 168/179bpm [899b/mi] 56cal 532/637W
2) 0.14mi - 1:36(11:10/mi) 161/178bpm [1797b/mi] 25cal 242/516W
3) 0.63mi - 3:15(5:11/mi) 174/186bpm [902b/mi] 58cal 544/679W
4) 0.12mi - 1:35(12:46/mi) 166/183bpm [2119b/mi] 24cal 262/490W
5) 0.63mi - 3:15(5:11/mi) 173/184bpm [898b/mi] 56cal 525/631W
6) 0.12mi - 1:35(12:43/mi) 169/183bpm [2149b/mi] 24cal 287/548W
7) 0.63mi - 3:20(5:18/mi) 173/183bpm [918b/mi] 57cal 518/675W
8) 0.12mi - 1:34(12:37/mi) 167/181bpm [2106b/mi] 24cal 250/538W
9) 0.63mi - 3:19(5:16/mi) 173/183bpm [912b/mi] 56cal 526/651W
10) 0.12mi - 1:35(12:48/mi) 167/182bpm [2138b/mi] 23cal 279/519W
11) 0.63mi - 3:22(5:22/mi) 174/182bpm [933b/mi] 59cal 508/624W
12) 0.12mi - 1:26(11:34/mi) 169/181bpm [1954b/mi] 23cal 280/508W
13) 0.62mi - 3:27(5:34/mi) 174/181bpm [967b/mi] 61cal 501/622W
14) 0.12mi - 1:33(12:28/mi) 162/179bpm [2020b/mi] 21cal 284/472W
15) 0.62mi - 3:36(5:47/mi) 172/180bpm [995b/mi] 64cal 491/613W
16) 0.12mi - 1:30(12:06/mi) 156/173bpm [1889b/mi] 18cal 268/415W
17) 0.62mi - 3:43(5:59/mi) 166/175bpm [992b/mi] 64cal 483/577W
18) 0.12mi - 1:35(13:27/mi) 158/175bpm [2126b/mi] 20cal 278/481W
19) 0.63mi - 3:36(5:44/mi) 168/179bpm [963b/mi] 63cal 485/583W

11 Mar 2025

1) 0.62mi - 3:28(5:35/mi) 159/171bpm [887b/mi] 55cal 490/563W
2) 0.12mi - 1:30(12:07/mi) 156/168bpm [1891b/mi] 23cal 253/479W
3) 0.62mi - 3:29(5:37/mi) 168/181bpm [943b/mi] 59cal 481/550W
4) 0.12mi - 1:30(12:05/mi) 162/180bpm [1957b/mi] 23cal 257/476W
5) 0.63mi - 3:28(5:32/mi) 168/181bpm [929b/mi] 59cal 481/550W
6) 0.12mi - 1:30(12:07/mi) 164/181bpm [1988b/mi] 24cal 261/485W
7) 0.62mi - 3:27(5:34/mi) 170/181bpm [945b/mi] 59cal 492/574W
8) 0.12mi - 1:30(12:06/mi) 163/181bpm [1973b/mi] 23cal 263/479W
9) 0.62mi - 3:29(5:36/mi) 168/178bpm [941b/mi] 60cal 482/547W
10) 0.12mi - 1:30(12:01/mi) 164/179bpm [1970b/mi] 23cal 255/470W
11) 0.62mi - 3:29(5:36/mi) 170/180bpm [953b/mi] 60cal 488/561W
12) 0.12mi - 1:30(12:01/mi) 162/180bpm [1946b/mi] 22cal 253/470W
13) 0.62mi - 3:29(5:36/mi) 170/182bpm [951b/mi] 61cal 485/537W
14) 0.12mi - 1:29(12:37/mi) 165/181bpm [2082b/mi] 23cal 263/481W
15) 0.63mi - 3:30(5:35/mi) 170/180bpm [949b/mi] 62cal 481/559W
16) 0.12mi - 1:30(12:41/mi) 162/179bpm [2056b/mi] 21cal 251/466W
17) 0.63mi - 3:29(5:33/mi) 171/181bpm [950b/mi] 62cal 480/573W
18) 0.12mi - 1:30(12:40/mi) 163/181bpm [2066b/mi] 21cal 255/466W
19) 0.62mi - 3:23(5:27/mi) 169/177bpm [920b/mi] 60cal 486/583W
20) 0.01mi - 1(2:13/mi) 176/176bpm [391b/mi] 1cal 489/491W
LBAC Si
LBAC Si
12 Mar
1:56pm, 12 Mar 2025
247 posts
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LBAC Si
Good pacing - My bus to Luton was late so did 8x1k off 90 on a course near my house instead.

Starts up for 400m, wiggles about but it's generally a square. The downhill bit is done by 500m - few kerbs and roads to negotiate in the last 500m, the last 20m is back up to the start point.

Usual sloppy 3.29 to start, then 23/20/19/18/17/16/15. Quite happy with that as my fastest loop round there from a few years ago was 3.15
SPR
SPR
12 Mar
2:40pm, 12 Mar 2025
47,282 posts
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SPR
Thanks @LBAC Si. Nice progression by you. That first rep can always be a problem! Luckily it was just a bit harder for me yesterday rather than slow. Last week it was slow given I was targeting 5k pace (was actually slower than this week, lol)!

About This Thread

Maintained by SPR
AKA the amateur athletics thread. For discussing our T&F exploits including indoors for those that do it.

Season events you're planning on doing can be added in the here (eg 1500, 3000SC, LJ, JT), if you have a goals for those events these can be added in brackets next to the event. *=previous season. If you prioritise a specific event then the list will be in order of your most important. Let me know if you want to be added.

anthonyj89* - 10000 (29:59), 5000 (14:29)
CC2 Speedy Goth* - 10000, masters league
Gobi* -
J2R* -
Larkim* - 3000 (Sub 11:00)
Maclennane* - JT (33m), DT (25m)
markgall - 1500 (PB), 5000 (sub 17:00) ✅
Roberto* - 3000SC (sub 10:30), 400H (66.xx)
Sharkie* - 100 (inc relay), 200, LJ, HJ, JT, DT, SP
SPR - 800, 1500, 5000, 400 ✅

Let me know if there's any information that would be useful to add to links or here for those looking for events, etc.
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