Sub 35

[jamieh]

Sounds good to me.

There is actually a great flat 3 lap 10k next Sunday. Considering ParkRun on the Sat followed by the 10k on Sun.

Thoughts?

[TheEd]

Hi Jamie,

one or the other .. not both

we would have to do a session Tuesday

3 x 1600m @ projected 10k pace with 2 to 3 minutes easy in-between

to see how legs recovery and feel

TheEd
ps.. I would not be surprised if it is a tough session however, I am more interested in the recovery, to see if you ready to race

[jamieh]

Sounds good! Will keep you posted re: Tuesday session. Just easy running until then (legs still feeling great today).

[jamieh]

3 x 1.6k off 3min jog.

5:17
5:10
5:08

HR avg 152-156, max 160-166

Done on the road as track was closed. Windy but nice temp (15 degrees). If I'm honest these were way faster than 10k pace, the final one was closer to 'all out' but I think it's fair to say recovery has gone well

I also ended up doing a fairly pacey run on Sunday as legs were feeling great and I was <77kg. Averaged 3:33/km pace for a lap of richmond park (11.65k trail with decent hills).

Planning to race 5k ParkRun on Saturday and hopefully find a 10k for the following week.

[TheEd]

enjoy park run

try to control the opening 1k

quick but relaxed

and then see if you can roll it out the way you want

TheEd

[jamieh]

16.25 at ParkRun. 1 second pb!

3:15
3:16
3:16
3:18
3:20

Legs were feeling great on the start line (77kg) but unfortunately I tightened up at 4k and felt quite a bit of fatigue in the legs/shoulders and had no fight at the end (finished 2nd). The guy that beat me ran a 3:46 1500 this year so i don't feel so bad about that

I feel like I have plenty more speed in me, just need some good 1k sessions. Given the marathon training I haven't blasted any fast reps for ages.

Legs still good so planning good long run tomorrow. Do you reckon go for a 5k/10k next week and hope more time from marathon will help, or start a new cycle from this base and push for a breakthrough?

On the plus side... a pb is a pb!

[TheEd]

nice going .. if you able to have a massage to 'iron' out leg fatigue

if legs have zip in them a 10k could be nice

TheEd

[jamieh]

16:16 Parkrun this morning... chipping away!

3:15
3:11
3:18
3:16
3:16

Unfortunately couldn't find a suitable 10k this weekend so had another crack at Parkrun. Felt so great for the first 2k and just about held it together over the last 3k although definitely left it all out there.

No fatigue this week (had massage on Tues) and I suspect I could squeeze out another 5-6 seconds if I was more disciplined over the first 2k, but to get sub 16 I'm going to need to do some 6x1k sessions (it's been too long!).

I'm thinking about targetting a 10k on June 3rd and doing a full cycle between now and then (including hopefully a fast 5k after the 1k's).

What do you think?

[TheEd]

firstly, congrats on the new 5k PB

and yes, you have it right on all accounts

good to get a 5k PB off the back of a marathon, though a good 10k would have probably been easier

we can look at doing a cycle but must be careful how we approach it

no 'too' hard running, because we don't want to go backwards

so for the 2k and 1k session, controlled rather than going 'whack'

Day 1 Tuesday then we can chat about the 2k session

on we go

TheEd

[jamieh]

Ok sounds good. Will keep you posted on Tue/Weds how I'm feeling.

Really nice 21k today which ended up being a 1:19 without really thinking about it at all... just tapping along in great conditions along the trails.

Will keep it super easy till the 2k's.