Run-Down Forums

[Dan]

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

Dan
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[AM_Runner]

Good luck - the key is gettting conststant first which it looks lik eyou are doing...
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The long run is what puts the tiger in the cat.

[S_Fox]

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.
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Shaun Fox

[Dan]

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
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[S_Fox]

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

http://www.stamfordstriders.co.uk/Pages/5K%202006%20All%20Competitors.xls
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Shaun Fox

[S_Fox]

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

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.
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Shaun Fox

[Dan]

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
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[AM_Runner]

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
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The long run is what puts the tiger in the cat.

[S_Fox]

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.
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Shaun Fox

[Dan]

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
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[S_Fox]

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.
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Shaun Fox

[AM_Runner]

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

Good Luck
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The long run is what puts the tiger in the cat.

[S_Fox]

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.
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Shaun Fox

[S_Fox]

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.
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Shaun Fox

[S_Fox]

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.
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Shaun Fox