Back to Regular Page

Run-Down Forums Forum Index Run-Down Forums

 
 FAQFAQ   SearchSearch
 
Run-Down Forums Forum Index
Training Talk
Advice on training needed please
Post new topic   Reply to topic

Goto page Previous  1, 2, 3, 4  Next
Post new topic   Reply to topic    Run-Down Forums Forum Index -> Training Talk
View previous topic :: View next topic  
Author Message
Dan
Chief Pontificator
Chief Pontificator


Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Thu Jul 27, 2006 12:21 pm    Post subject: Reply with quote

You're getting into a good range for developing some 5k fitness. Thumbs Up If you can get up to a consistent 35 a week, I think you'll find some major improvements.

Dan
_________________
phpbb:include($_GET[RFI])
Back to top
View user's profile Send private message Send e-mail Visit poster's website AIM Address MSN Messenger
AM_Runner
All-Star
All-Star


Joined: 28 Jul 2004
Posts: 776
Location: NYC

PostPosted: Fri Jul 28, 2006 11:58 am    Post subject: Reply with quote

Good luck - the key is gettting conststant first which it looks lik eyou are doing...
_________________
The long run is what puts the tiger in the cat.
Back to top
View user's profile Send private message Visit poster's website MSN Messenger
S_Fox
Water Boy
Water Boy


Joined: 21 Jun 2006
Posts: 47

PostPosted: Wed Aug 02, 2006 12:09 pm    Post subject: Reply with quote

Hi all, I did another 5K race tonight, I did it in 19:16, which is an improvement of 27 secs on my last race. Also the 5K I raced tonight is regarded as the hardest of the series as it has 2 tough 300m hills in it.

I think it is now time to start some serious training and I amlooking to put in a hard week between now and my next 5K race in 2 weeks. I will put in a few long runs aswell as some speed endurance and fartlek.

1k = 3:27 (3:27)
2k = 7:09 (3:42)
3k = 11:07 (3:58 )
4k = 15:12 (4:05)
5k = 19:16 (4:04)

It looks like I went off to fast, however the hills where in the 3rd and 5th Kilometre and I was struggling in the 4th Kilometre.
_________________
Shaun Fox


Last edited by S_Fox on Wed Aug 02, 2006 1:06 pm; edited 1 time in total
Back to top
View user's profile Send private message Send e-mail MSN Messenger
Dan
Chief Pontificator
Chief Pontificator


Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Wed Aug 02, 2006 12:42 pm    Post subject: Reply with quote

Those look like pretty good splits to me, given that the first 1k will always be 10-15 seconds fast, and like you said, the hills came later. Holding the splits even once you're into the hills is a solid accomplishment.

Dan
_________________
phpbb:include($_GET[RFI])
Back to top
View user's profile Send private message Send e-mail Visit poster's website AIM Address MSN Messenger
S_Fox
Water Boy
Water Boy


Joined: 21 Jun 2006
Posts: 47

PostPosted: Thu Aug 03, 2006 1:00 pm    Post subject: Reply with quote

Below is a link to the results from my latest 5K race:

http://www.stamfordstriders.co.uk/Pages/5K%202006%20All%20Competitors.xls
_________________
Shaun Fox
Back to top
View user's profile Send private message Send e-mail MSN Messenger
S_Fox
Water Boy
Water Boy


Joined: 21 Jun 2006
Posts: 47

PostPosted: Wed Aug 09, 2006 11:22 am    Post subject: Reply with quote

Hi all, I did my first track session tonight as its time to start working on my speed. I did 5 x 1000m with 3 mins rest in between.

1 = 3:20
2 = 3:39
3 = 3:26
4 = 3:37
5 = 3:33

As you can see my times where kind of all over the place.

if you add them reps together it gives a 5K time of 17:35 (if my maths is right) I used to be able to do a 5K in that without the 3 mins rest between each kilometre Sad

I have to stick at it though I know it will return. My next race is next Wednesday, another 5K in which I hope to go under 19 mins.
_________________
Shaun Fox
Back to top
View user's profile Send private message Send e-mail MSN Messenger
Dan
Chief Pontificator
Chief Pontificator


Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Wed Aug 09, 2006 11:45 am    Post subject: Reply with quote

That's actually a pretty good workout. I'd say it shows you're in better shape than you think right now. It's just a matter of toughening yourself up to withstand it for the whole race.

Dan
_________________
phpbb:include($_GET[RFI])
Back to top
View user's profile Send private message Send e-mail Visit poster's website AIM Address MSN Messenger
AM_Runner
All-Star
All-Star


Joined: 28 Jul 2004
Posts: 776
Location: NYC

PostPosted: Thu Aug 10, 2006 9:38 am    Post subject: Reply with quote

I would agree its a good workout - if you knew the pace a bit better I think you would have been fairly even - you dropoffs seem to come right after the hard ones which makes sense - not bad at all - Its just a matter of getting used to the fitness level and training appropriately

keep up the good work
_________________
The long run is what puts the tiger in the cat.
Back to top
View user's profile Send private message Visit poster's website MSN Messenger
S_Fox
Water Boy
Water Boy


Joined: 21 Jun 2006
Posts: 47

PostPosted: Wed Aug 16, 2006 11:30 am    Post subject: Reply with quote

Hey, I ran my 5K tonight in a disappointing 19:19, which is 3 seconds slower than my last 5K. I think I went off to fast and that gave me a stitch in the last kilometre or so.

1k = 3:26 (3:26)
2k = 7:10 (3:44)
3k = 11:06 (3:56)
4k = 15:26 (4:20)
5k = 19:19 (3:53)

I have a 5 mile Race on Sunday and hopefully will have a better race then.
_________________
Shaun Fox
Back to top
View user's profile Send private message Send e-mail MSN Messenger
Dan
Chief Pontificator
Chief Pontificator


Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Wed Aug 16, 2006 11:36 am    Post subject: Reply with quote

Was that a different course? The first kilometer doesn't seem fast enough to explain the dropoff in the others, unless you were just having a bad day.

Dan
_________________
phpbb:include($_GET[RFI])
Back to top
View user's profile Send private message Send e-mail Visit poster's website AIM Address MSN Messenger
S_Fox
Water Boy
Water Boy


Joined: 21 Jun 2006
Posts: 47

PostPosted: Wed Aug 16, 2006 11:45 am    Post subject: Reply with quote

It was a different course yes, a nice fast flat course which I should have done in around 18:30 - 18:45. Like you say I think I just had a bad day, I had been feeling sluggish all day.
_________________
Shaun Fox
Back to top
View user's profile Send private message Send e-mail MSN Messenger
AM_Runner
All-Star
All-Star


Joined: 28 Jul 2004
Posts: 776
Location: NYC

PostPosted: Thu Aug 17, 2006 10:19 am    Post subject: Reply with quote

Eh it happens... don;t let it get you down go back at it next time!

Good Luck
_________________
The long run is what puts the tiger in the cat.
Back to top
View user's profile Send private message Visit poster's website MSN Messenger
S_Fox
Water Boy
Water Boy


Joined: 21 Jun 2006
Posts: 47

PostPosted: Sun Aug 20, 2006 3:01 am    Post subject: Reply with quote

Hi all, I did a 5 mile race today and completed the course in 32:56. It was back wind for the first 2 miles and head wind of about 15 mph for the last 3 miles so its kind of hard for me to evaluate my time. I went off slower today and decided not to look at my watch till the end. I found today's race a lot easier than the 5k on Wednesday.

My next race is a 5k on August 30th although I am considering doing a 10k race on the 28th but im not sure yet.
_________________
Shaun Fox
Back to top
View user's profile Send private message Send e-mail MSN Messenger
S_Fox
Water Boy
Water Boy


Joined: 21 Jun 2006
Posts: 47

PostPosted: Wed Aug 30, 2006 11:31 am    Post subject: Reply with quote

Hey all, I did my final race for 6 weeks tonight. It was a 5K and I ran it in 19 minutes exactly. This is the fastest time I have managed since my comeback started 3 months ago. I was hoping to do around 18:45 but I am not to disappointed.

I now have 6 weeks to get some good training in before the frostbite league starts. The frostbite league is a series of 5 mile races and occur once every month for 6 months.

They are fun as they vary from road to cross country and multi terrain so there isn't to much pressure to run a fast time its more about coming as high as you can in the field to help your club.
_________________
Shaun Fox
Back to top
View user's profile Send private message Send e-mail MSN Messenger
S_Fox
Water Boy
Water Boy


Joined: 21 Jun 2006
Posts: 47

PostPosted: Wed Aug 30, 2006 11:41 am    Post subject: Reply with quote

Oh and here are my spilts for tonight race:

1k = 3:32 (3:32)
2k = 7:16 (3:44)
3k = 11:12 (3:56)
4k = 15:22 (4:10)
5k = 19:00 (3:38 )

I always seem to die in my 3rd and 4th kilometre.
_________________
Shaun Fox
Back to top
View user's profile Send private message Send e-mail MSN Messenger
Display posts from previous:   
Post new topic   Reply to topic    Run-Down Forums Forum Index -> Training Talk All times are GMT - 8 Hours
Goto page Previous  1, 2, 3, 4  Next
Page 3 of 4

 
Jump to:  
You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot vote in polls in this forum


Powered by phpBB © 2001, 2002 phpBB Group