Sub 45 by 23rd September 2012

[Boony]

Hi TheEd,

I haven't run the course before, but I do know it. Apparently its a quick course, all tarmac with a pretty flat terrain.

My plan is to go out 4.45-4.50 for the first 1Km, settle around 4.55-4.59 for 2Km-8Km and then look to run a 9.45 for the last 2Km. From my 6x1Km and 5K sessions that's pretty much the way my running in panning out anyway with faster 1Kms at the start and finish.

In my last race I left it until 500M out to kick for the line, but after the 6x1Km and 5Km session I've got the confidence to go from the 9Km mark.

How does that sound, hopefully, even if I don't acheive the 9.45 for the last 2Km I'd have put my self in a position to run sub-50min.

Cheers,

Nick

[TheEd]

good stuff .. you having a sensible approach

you can always build on this as you gain confidence from race to race

enjoy

TheEd

[Boony]

Cheers, hopefully I can update you on Sunday with some sub-50 news!

Although I don't like doing it for races, for this one I've programmed the paces into my phone app and will set it to keep me within the ranges above.

I'm going to turn all other announcements off but I'm a bad daydreamer, especially if I end up running behind someone (I follow their pace), so hopefully a couple of gentle pace reminders will help me out!

I've also found that finishing between 50-52 has left me running on my own most of the race, so I'll try to identify the 48:00-49:59 group and use them as additional pacemakers!

[TheEd]

good luck for the event

TheEd

[Boony]

Morning all,

Quick update, just finished my latest 10K race. Unofficial time off my phone app was 47.32! So a PB and first time I've ran sub 50min.

Will put splits up later

Cheers!

[Boony]

Here are the splits from today's race

1. 4.23
2. 4.52
3. 4.53
4. 5.01
5. 4.52
6. 4.44
7. 4.53
8. 4.47
9. 4.36
10. 4.31

1st 5K - 24.02
2nd 5K - 23.30

In terms of the plan I had for the race (see previous posts) it went perfectly

1st 1K - 4.23
2k to 8k - 34.02 @ 4.52 per K
9k to 10 k - 9.07 @ 4.33 per K

Really pleasing when the training you put in ends up giving you tangible results.

My next 10K is in 5 weeks, what would be best for the next two weeks?

TheEd, thanks for all your help and advice so far. Any thoughts on selling a time to run running vest so we can fly the flag in our races?

Cheers,

Nick

[TheEd]

nice going Nick .. a hearty congrats to you ..

you hit the spot regarding the pacing .. excellent

you can only get better applying the same strategy

well done

you can go towards starting another cycle for the next 2 weeks and then we switch to the cycle for the last 3 weeks

this will be determined according to your recovery

TheEd
ps.. we are planning on doing a membership shortly which would cover aspects relating to a vest and other benefits .. slowly putting this together .. thanks for the query

[Boony]

Hi TheEd,

Sounds like an intersting development, look forward to when more info comes out.

I ran 30min easy this morning at 6.30/k pace, legs feel fine.

So for the first part of this week...

Tue - 6K easy
Wed - 30mins easy
Thur - 4 x 2K

What sort of pace for the 4 x 2K? Previously it was 4.50-4.55 per km.

Cheers,

Nick

[TheEd]

great .. after Tuesday we can discuss Thursday as to what we change the pace to ..

still want to monitor the recovery, please

Cheers

TheEd

[Boony]

Morning,

completed 6K easy today in 37.49 @ 6.15.

My legs feel fine, although feeling a slight sore throat developing (no biggy). I normally shake these things off quickly so hopefully will disappear in the next day or so.

Its an easy 30mins tomorrow, so I'll feedback again tomorrow and we can plan the approach for the 4x2K on Thursday.

Cheers,

Nick