19-10-2013, 10:30 AM
Good morning Ed,
Update:
On Thursday I did a 30 min easy run. I did my usual 5k route -mixed road / trail and a long hill at 4km as follows;
1. 6:08
2. 5:40
3. 5:48
4. 5:36 (long hill)
5. 5:36
The last 2k usually gets me but it didn't this time? - maybe due to the relaxed start? so got faster each km.
Sorry,no heart rate data. I have been given a Forerunner 305 by a friend but my heart monitor is not compatible - I have ordered one which I should have in a few days.
Today, Saturday I did the parkrun - wow! I loved it! Met a few people I know who I didn't know were runners - lots of friendly people and a great atmosphere. It's a flattish run with a few inclines / declines. few muddy bits but mainly tarmac paths. Wet leaves on the path meant having to be very careful on some sharp bends and lost a few seconds at the start.
1. 4:31
2. 4:44
3. 4:51
4. 5:19
5. 5:22
Time = 24:47 according to my app. I will have the official time in a few days. This is my personal best for 5K previous being 25:12.
There was a volunteer pacemaker running at 24 mins - I though I should keep him in my sights but he seemed to go out fast - lesson learnt. My time got slower each K whereas on Thursday (above) it was the complete opposite !
So, what have I learnt? I need to focus on a pace of 4:40 - 4:50 and try to keep that pace for longer (aerobic fitness). And secondly, my goal of a 48min 10K in 4weeks time may not be realistic just yet as I need to be doing sub 23min 5k.
I was a sprinter in my early teens and ran 100m at county level but distance was never my thing. But I know I can improve that with consistent training.
So a new personal best and a great experience today so I'm very happy.
Thank you for your continued guidance
Update:
On Thursday I did a 30 min easy run. I did my usual 5k route -mixed road / trail and a long hill at 4km as follows;
1. 6:08
2. 5:40
3. 5:48
4. 5:36 (long hill)
5. 5:36
The last 2k usually gets me but it didn't this time? - maybe due to the relaxed start? so got faster each km.
Sorry,no heart rate data. I have been given a Forerunner 305 by a friend but my heart monitor is not compatible - I have ordered one which I should have in a few days.
Today, Saturday I did the parkrun - wow! I loved it! Met a few people I know who I didn't know were runners - lots of friendly people and a great atmosphere. It's a flattish run with a few inclines / declines. few muddy bits but mainly tarmac paths. Wet leaves on the path meant having to be very careful on some sharp bends and lost a few seconds at the start.
1. 4:31
2. 4:44
3. 4:51
4. 5:19
5. 5:22
Time = 24:47 according to my app. I will have the official time in a few days. This is my personal best for 5K previous being 25:12.
There was a volunteer pacemaker running at 24 mins - I though I should keep him in my sights but he seemed to go out fast - lesson learnt. My time got slower each K whereas on Thursday (above) it was the complete opposite !
So, what have I learnt? I need to focus on a pace of 4:40 - 4:50 and try to keep that pace for longer (aerobic fitness). And secondly, my goal of a 48min 10K in 4weeks time may not be realistic just yet as I need to be doing sub 23min 5k.
I was a sprinter in my early teens and ran 100m at county level but distance was never my thing. But I know I can improve that with consistent training.
So a new personal best and a great experience today so I'm very happy.
Thank you for your continued guidance