Posted on Mar 21, 2009 under 5k, Milestones, Speedwork, Time Trials |
Did 5-10 minutes jogging before setting off on this time trial, which I actually ran as a time trial – went for it all the way! Set off pretty fast, not knowing if I would be able to maintain it, and was surprised when I clicked over the first k in 4:48 – haven’t run a sub 5 split since my 5k PB last September! The 2nd k involved the uphill stretch on the way to Haughton Green so that slowed me a bit, then it was into cruise control mode, and managed to keep the pace up. By the time I got to the last K I knew I was on course for a sub 25, thought I might even get sub 24 by some crazy miracle but my legs were gone by that point and I slowed a little in the last 400 yards. Nonetheless this has smashed my most recent 5k time trial which was 26+ and to run 24:27 felt fantastic!
Splits:
4:48
5:04
4:55
4:52
4:47
Average pace 4:53
Posted on Mar 13, 2009 under 5-10k, 5k, Speedwork, Time Trials |
Didn’t set out to do a time trial, just to run 5k comfortably hard. Felt good so pushed just a little – my first run of the year in shorts! Some undulations in the route I took (streets near my house, going in a few circles) but the best 5k time since my comeback, and felt good, and didn’t feel half dead by the end.
All in all a good preparation for Sunday’s Mizuno Trafford 10k. I am conservatively going to aim for around 55 minutes, depends how I react to race conditions again, maybe I will surprise myself, but will aim to start off carefully and work up speed, rather than get carried away!!
Splits for today:
5:22
5:12
5:14
5:18
5:02!!!
Posted on Jun 29, 2008 under Speedwork, Tempo Runs |
Bit of a disaster, was hoping to run 3km within 15 minutes as part of attempt to do 5k inside 25 minutes. Set off at a suicidal pace (about 4 minutes per k) but at just under 1k my Garmin freaked out, lost the signal, and stopped clocking distance for the next 8 minutes.
This did all kinds of things to my head, not having done such a “sprint” before, I had no idea what my pace was, except that I was slowing, and was frustrated I was not going to get a proper time. The Garmin came back on, but I was running in a circuit and it was obviously measuring A to B across that, so was totally out – I was blowing up anyway due to suicidal starting pace, so stopped where I thought the 3k mark usually is on longer runs using that route.
Felt totally knackered – lungs felt raw and burning!
But run a success in one way, as it’s clear I need to do more of this type of thing to get used to running at a faster pace – although I obviously struggle when I set off very fast.
Much prefer the long slow runs for enjoyment, but will do a few more of these and hope the Garmin keeps track next time!
