29-05-2016, 11:02 AM
An awesome week!
Tuesday's 6*1k averaged 3:37, that's a six second improvement on two weeks ago with a slightly lower HR to boot. I felt in control until the last 200m of the last interval when I gave it everything(03:39,03:37,03:38,03:37,03:38,03:35).
Thursday I reccy'd a fell race I intend to do at the end of June. It was meant to be a steady run but I got carried away & ended-up running it as a tempo. Looking at previous years stats on Strava what I noticed is that on the initial climbs I'd be leading the pack of runners I'd like to finish with but they then leave me for dead on the flat & down hill, I think this is my poor technique on rough terrain.
Saturday I did a parkrun & got a new PB of 18:19, this compares to my previous attempt a month ago of 18:58. I lead the field for the first 200m before settling back to follow someone doing a 3:38 pace. Often I blindly follow people thinking they will keep the pace until the end. Inavariably they slow, I don't realize they are slowing & before I know it I've lost time. This time I kept an eye on my watch & when I saw the pace drop to below 3:40 I made my own way. From 3k I was blowing but the thought I could equal my previous PB & get back to my form last September kept me going.
Earlier in the year I set myself a goal of doing a 18:27 5k by mid July, which 3 weeks ago I was thinking was never going to happen, so its nice to get it in the bag with 6 weeks & 8 seconds to spare
. At the same time I gave myself a target of a 17:50 5k by mid November (seems unlikely but you have to dream) which would hopefully bring me in at around 37 for my November 10k.
I did a fourth run today, a long slow run through the hills to keep my weekly average around 40k.
I'm three weeks injury free now but I've noticed an occasional, ever so slight tightness, in my other knee. Nothing I can put my finger on, it doesn't hurt & I cannot make it hurt & I never feel it whilst running. I'll keep an eye on it, if it becomes something I can put my finger on I'll drop the bike rides & be sure to only do 3 runs a week.
Cheers!
Tuesday's 6*1k averaged 3:37, that's a six second improvement on two weeks ago with a slightly lower HR to boot. I felt in control until the last 200m of the last interval when I gave it everything(03:39,03:37,03:38,03:37,03:38,03:35).
Thursday I reccy'd a fell race I intend to do at the end of June. It was meant to be a steady run but I got carried away & ended-up running it as a tempo. Looking at previous years stats on Strava what I noticed is that on the initial climbs I'd be leading the pack of runners I'd like to finish with but they then leave me for dead on the flat & down hill, I think this is my poor technique on rough terrain.
Saturday I did a parkrun & got a new PB of 18:19, this compares to my previous attempt a month ago of 18:58. I lead the field for the first 200m before settling back to follow someone doing a 3:38 pace. Often I blindly follow people thinking they will keep the pace until the end. Inavariably they slow, I don't realize they are slowing & before I know it I've lost time. This time I kept an eye on my watch & when I saw the pace drop to below 3:40 I made my own way. From 3k I was blowing but the thought I could equal my previous PB & get back to my form last September kept me going.
Earlier in the year I set myself a goal of doing a 18:27 5k by mid July, which 3 weeks ago I was thinking was never going to happen, so its nice to get it in the bag with 6 weeks & 8 seconds to spare
. At the same time I gave myself a target of a 17:50 5k by mid November (seems unlikely but you have to dream) which would hopefully bring me in at around 37 for my November 10k.I did a fourth run today, a long slow run through the hills to keep my weekly average around 40k.
I'm three weeks injury free now but I've noticed an occasional, ever so slight tightness, in my other knee. Nothing I can put my finger on, it doesn't hurt & I cannot make it hurt & I never feel it whilst running. I'll keep an eye on it, if it becomes something I can put my finger on I'll drop the bike rides & be sure to only do 3 runs a week.
Cheers!