07-08-2011, 03:42 AM
TheEd Wrote:Hi Staffan, you must be careful not to overdo things when feeling good
instead of going quicker in the 1k session, stick to the pace and try to get the balance right in the other sessions
your 1k running certainly shows the speed is there however the endurance is what will need to come on par with your speed and in turn the speed endurance gained from the 2k session
your 1k times show that there is a great amount that can be achieved in your running
a few more cycles getting the 2k pace in line with the 1k pace and you will see a big jump in performances
try keep it together as you may find the next few weeks too easy, so the advice now is to focus on the easy runs and your long run over the weekend
all is looking good, you may need to have a little patience
beware that you do not run too quickly with the paced run on Saturday and I recommend that you do not try to go quicker than 19:30 .. anything between 19:30 and sub 20 will be good leaving you to focus on the longer run
enjoy
TheEd
Yesterday I ran the 5 K session, after receiving your feedback I figured that reaching sub 20 wasn't my only goal but to actually make it under 20 minutes while keeping the pace, without the need to rush in the end and be exhausted after 5 k just to make 20 minutes. Enough said, results:
km/time/pace
1/3.45/3.45
2/7.44/3.59
3/11.42/3.58
4/15.41/3.59
5/19.39/3.58
Without saying that this was easy, it wasn't difficult and I wasn't tired at all afterwards (if I compare with previous 5k session for example). If I would have wanted to I could have run faster/further, the real test is in less than one week and I'm very exited about it.
My only concern is that it is very easy to keep the pace on the running track where I know exactly how far I've run and how much time I've used but on the race I think that there is nothing more than a 5 km marking and I think that the only strategy I can use is to run fast in the beginning in order to be sure that I'm not going to slow.