Archives for 5 miles category
Posted on Mar 17, 2010 under 5 miles, Season's Best, Tempo Runs |
Been doing some hard runs lately with the Park Run Adventure on Saturday and the mile PB yesterday. Wanted to do something longer today so opted for a 5 mile tempo.
Set off at a sedate, just under 6 mins/k jog pace and gradually got quicker. Felt flying in the early and mid stages but started to hurt in the later stages. However, managed to somehow maintain pace and averaged 5:20/k, but very definitely hurt.
43:00 is a season’s best but nowhere near the PB of 40:01 I set last year – probably need fresher legs to go that fast for that length of time, but felt this tempo run really did me good as I kept running on some very tired legs and screaming lungs! 
Posted on Mar 02, 2010 under 5 miles, Recovery Runs, Regular Runs |
Put in a lot of running miles last week so on this occasion just took it easy and did a very gentle 5 miles as a kind of recovery run after Sunday’s hard 5k time trial. Felt good.
Posted on Aug 18, 2009 under 5 miles, Tempo Runs |
Tempo run – finding these definitely work better with a slow couple of k’s warm up so managed not to blow up this time!
Did 2k at slow 6/k pace, then aimed to run between 5 and 5:20 per k, managed to stay around 5:07 so was running comfortably but actually not far outside PB pace and certainly inside 51 minute 10k pace – so flat out with race adrenaline etc, who knows what may now be possible. Sub 50 seems inevitable on Sunday now, but am not counting the chickens yet.
Today will be my last hard run before the race – a few easy runs with a few strides is all I plan to to do, and hopefully the intervals I’ve been doing, the long runs and general mileage will pay off and get me a result but I intend to just enjoy it whatever the time
Posted on Aug 15, 2009 under 5 miles, Easy Runs, Jogs |
Ran reverse woods route on way to drop off form to finance adviser about increasing pension contributions… Was a flying visit, pleasant enough evening but a threat of rain in the air.
Nice easy paced run mainly on trails in the woods, averaged 6:17/k so nice and slow but that included a stop and a walk up lots of steps near the waterfall. Feet (toes) are a bit sore but otherwise legs and lungs responding fine.
Rounded off a high mileage week (20m) – upped a little from last week, so piling them up now – will have a quieter week with the Birchwood 10k next Sunday.
Posted on Aug 08, 2009 under 5 miles, Tempo Runs |
Attempted a 5 mile tempo run, but got it a bit wrong and it was very very hot and sunny, so I did the first 2 k’s rather too fast and although I maintained it for a while I was on the verge of blowing up at 6k and my heart was really hammering even when I slowed, so just took the last couple of k’s as a cool down.
This will have been my highest mileage week for some time, with a 10 miler and some hard intervals for the first time recently, so have to take into account I may just need a bit of recovery and on reflection an easy run may have been a better idea, with possibly a tempo tomorrow or Monday. May rest tomorrow or do very easy run, will see!
Posted on Jul 24, 2009 under 5 miles, Fartlek |
Loosely a Fartlek session, started off with couple of K’s easy, then did a flat out k in 4:33 after which needed a walk break, then jogged along for a k, then did another faster one on a whim, at 4:54, then jogged some more as it started to pour down with rain and the thunder and lightning started up which was cool, I showered as I ran under overflowing drainpipes, and decided to speed up for a last burst, which was slower at 5:10 but I was getting tired.
I can see how intervals/fartlek could really help at training the body to run at high intensity for short periods, then put these all together in a race, so I will be doing more of this after the Moonraker 10k on Sunday.
Posted on Jun 28, 2009 under 5 miles, Easy Runs, Slow Runs |
Am not really sure what’s up with me at the moment – have not slept well for over a week now – even when I do drop off, something wakes me within minutes, or I wake at 5 am, a few hours after nodding off, and can’t even catch up by lying in. Last night I was up at 2.15 am eating toast and ice cream (not at the same time!)
So I am a bit concerned about my back to back race week if I still haven’t slept by Weds 
Will just have to take it as it comes with the insomnia – I have periods like this and then it goes OK again.
As I was feeling very tired, decided to just do a nice slow run through the woods in the evening sunshine and take in some of the sights and sounds of the area.
Managed to keep a nice slow (over 6:00/k) pace all the way, and only got puffed coming up the Stockport Road hill, but felt good apart from groin chafing badly with new shorts, slowed right down at end and resisted temptation throughout to throw in some speed, making it a proper slow run although it was quick enough to end up with flies splattered all over my face, as I discovered when I looked in the mirror!!
Posted on Jun 19, 2009 under 5 miles, 5-10k, PB's, Tempo Runs |
Well the PB’s seem to keep coming in training – this 5 mile tempo run I wanted, after an initial warm up spell, to run at or around 5 mins per kilometer, as I am hoping to run one of my upcoming 10k races slightly faster than that in order to get under 50 minutes.
I set off with a 5:17 k and then sped up slightly, finding it tough to make the pace early on and wondering if I could keep it up for 5 miles. At some points I felt I needed to be going quicker as I felt I was slowing down, but those k’s ticked over in under 5 minutes, so although it was feeling harder, I was actually maintaining the tempo pace as the lactic acid in my legs built up to its threshold. By the last kilometre I thought I may well go sub 40 but that last k seemed quite long and I was feeling maxed out, but maintained the pace and still threw in a 4:48 last kilometre. All in all I had 5 of the 8 kilometres under 5 minutes, and under race conditions I should be able to maintain that pace for another 1.2 miles, which should result in a nice sub 50 either at Offerton (hilly, but who knows!) or the City of Manchester 10k. Did 40:01 for the 5 miles which is 1.5 minutes off my PB a couple of weeks ago
Posted on Jun 10, 2009 under 5 miles, Races, Trail Running |
This was my first 5 mile race, and the most local of all the races I have done – indeed, the pub they used for registration is just around the corner from my mum’s house, so after I got my number I jogged there to hydrate and warm up a bit while checking the mail as well.
I knew this was a multi terrain race and knew where the course was roughly. It had been raining so I knew there would be a bit of mud, but didn’t know what else to expect. Anyway, from previous race results I thought there would not be many entrants but there seemed to be quite a lot, so it appears the race is catching on and that’s good as it’s a special race to raise money for St Mary’s Neo Natal Unit and WIllow Wood Hospice (my mum spent some time there so it’s a worthy cause).
Anyway, they had a little kids race, then suddenly we were off too. I was already sweating from my warm up but felt good. I went off at sub 50 10k pace but quite soon I realised it was going to be more of an assualt course than a PB course! I was faced with mud, hills, grass, lake-like puddles, stiles, steps, more hills, huge mad dogs, and even a leap over a stream, and even queues for stiles at points (good job I hadn’t charged off in front of someone fast !!)
I really enjoyed it though, the best thing for me was that I was giving everything and when I hurt I kept going. I was astonished when I was one minute struggling to keep level with someone, but found some more, and then pulled away from them, and looked round to see they were a speck far behind – and then in front there was a speck which I reeled in. Best bit was taking people out on the hills, I just went mad and powered up them and was never overtaken after the first 2k. I enjoyed running it as a race in fact, and in the last 100 yards I was neck and neck with someone and although I felt half dead I found a sprint finish and managed to power on in front.
Will definitely do it again, a flat 5 mile road race would be handy for a PB though, he he, otherwise next up are my back to back 10k’s in 3 weeks, one of which is hilly, I think I will be doing more hill work in the meantime as I love taking them out on those hills
Posted on Jun 02, 2009 under 5 miles, Tempo Runs |
Not bad in almost 80 degree mid day heat, a five miler I set off at 5:08 and even blasted one sub 5 minute k, had to slow down a bit but all in all kept up a nice tempo (even my jog was at sub 5:30/k pace so managed to just keep it going).
Think it was a good run despite being slower than last five miler – I will consider it warm weather training, certainly made me work hard and I kept going even though I at one point decided to give up at 7k!
