Archives for April, 2009

5k Imploded Tempo Run – 24:15

Posted on Apr 05, 2009 under 5-10k, Tempo Runs, Time Trials | No Comment

This was supposed to be a 6k tempo run, I did a couple of k for a warmup but then shot off rather too quickly on the main run with 4:39 for the first k, slowed a bit after that, and was struggling as I went into the 5th k, so decided to just give what I had left and go for a 5k time, which ended up only 15 seconds off my PB. Couldn’t have run another k at that pace and was breathing very hard, so for my sub 50 10k, I need to find a way to just pace it so I run around 5 minutes per k for the first half, then quicken up to maybe 4:50/k or faster for the second half – or something like that! Easier said than done as sometimes figuring out what pace I’m running at is confusing! The Garmin pace alert thinggy was a bit annoying as I had set it to alert me if I ran slower than 5:10 per k – it kept bleeping at me in the first K despite doing it much quicker, and kept beeping at times even though my pace didn’t seem to be dropping too much, and the splits show I was consistently faster – maybe it did actually keep me on my toes!

Splits were:

4:39
4:53
4:45
5:03
4:54

Average pace 4:51

Best pace 3:31/k

6k Hill Work – 33:22

Posted on Apr 01, 2009 under 5-10k, Hill Work | No Comment

Last batch of hill work before my next race – want those legs to be fresh!  My natural pace seems to be just under 55 minute 10k pace when not pushing – about 5:25 per k is what I run when not trying to run slowly or quickly but just naturally.  Anyway, warmup k was at that pace, then powered up steep part of Stockport Road before maintaining pace on the long “gentle” climb up.  That got my heart pumping, although that k was the fastest I think – came back down the hill gently then powered up again, thought about doing a third rep but my back was twinging a bit and my left thigh has been a bit achey lately so thought 6k would do and best not to risk any kind of injury.

Splits:

5:23
5:40
5:36 (uphill)
5:37
5:40 (uphill)
5:22 (flat)

Average pace 5:34/k

Half a minute quicker than my last hill session on that route, so a little bit of improvement which should translate to an extra bit of pace on the flat :)

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