28-05-2008, 07:58 AM
No worries about the feedback - it is me who is late in replying now! I have been away over the weekend so I will fill you in on where I am at the moment.
I couldn't do the 6x1k as the track I use was unavailable on this day or the 10 x 400m as I was away on holiday and couldn't get to the track. All the other day's runs have been fine as I am not reliant on having to get to the track.
The 5k paced run went well, I ran a 19:08. Judging by my previous efforts at this distance I feel as though I am not far away from being able to run each k at 3:45. I followed this pace and slightly dropped off around the 3k/4k markers.
As I come towards the end of the cycle, tonight I have an easy day of 10k running then the 30min easy 6x1min fast with 1 min slow - 1 min @ Race Pace tomorrow with a rest day Friday. I don't have a race planned but I was thinking about doing the 5k time trial on Sat depending on your feedback?
I find it very interesting what you have said about the first 7.23 puts me under pressure from the start. Over the past couple of months when I have taken part in the 5k time trial my best times have came when I raced off at the start (too quickly!) and then have hung on for the remainder of the race. It wasn't much fun but I got 18:55 and 18:52 respectively.
After speaking to you and taking onaboard your feedback I have tried to be more sensible at run at a 3:45 per k pace getting a 19:22 and a 19:08 as above by using this method. At this pace, I felt that the race is more enjoyable as I am more in control and have a little more energy at the end.
My plan is to complete another cycle with careful planning so I can carry out all the track sessions. I have a 10k race on the June 22nd and I hope I am being realistic in thinking I can get a time which begins with 39?!
I would like to know more about how you can measure your form when fatigue sets in and how to maintain speeds etc?
Thanks for your help,
Adam
I couldn't do the 6x1k as the track I use was unavailable on this day or the 10 x 400m as I was away on holiday and couldn't get to the track. All the other day's runs have been fine as I am not reliant on having to get to the track.
The 5k paced run went well, I ran a 19:08. Judging by my previous efforts at this distance I feel as though I am not far away from being able to run each k at 3:45. I followed this pace and slightly dropped off around the 3k/4k markers.
As I come towards the end of the cycle, tonight I have an easy day of 10k running then the 30min easy 6x1min fast with 1 min slow - 1 min @ Race Pace tomorrow with a rest day Friday. I don't have a race planned but I was thinking about doing the 5k time trial on Sat depending on your feedback?
I find it very interesting what you have said about the first 7.23 puts me under pressure from the start. Over the past couple of months when I have taken part in the 5k time trial my best times have came when I raced off at the start (too quickly!) and then have hung on for the remainder of the race. It wasn't much fun but I got 18:55 and 18:52 respectively.
After speaking to you and taking onaboard your feedback I have tried to be more sensible at run at a 3:45 per k pace getting a 19:22 and a 19:08 as above by using this method. At this pace, I felt that the race is more enjoyable as I am more in control and have a little more energy at the end.
My plan is to complete another cycle with careful planning so I can carry out all the track sessions. I have a 10k race on the June 22nd and I hope I am being realistic in thinking I can get a time which begins with 39?!
I would like to know more about how you can measure your form when fatigue sets in and how to maintain speeds etc?
Thanks for your help,
Adam