Improving Your 5K

1

Damn it (Read 469 times)


Climbing Mt Ruapehu

    First 5km for the season tonight. Yes it was raining but the run felt good but damn it 20:59 when i'm looking for sub 20. Not particularly happy after the long season of training I have been doing. grrrrrr

    Personal Race Records:

    M 3:52:48 (Auckland 2011), HM 1:38:16 (Taupo 2010), 10km 45:05 (Sir Barry 2010), 5km 20:21 (How Pak 5km 2010)

     

    2012 Goals:
    Run the 75km Hillary Trail in a day (done 10/3/2012)

      Well you still got plenty of time this year, I guess keep plugging Smile


      Climbing Mt Ruapehu

        there were a lot of positives. i definitely went better for the last 2km, where last season i really struggled finishing. i overtook 2 people on km's 3-5 and only one overtook me and this was after a fairly quick start. Usually i have a good handful pass me as i fade.  I think I felt like i was going at a faster pace than i was so i was 'conserving' a bit fearing burning out

         

        i just have to work on putting in more bursts but i dunno, i felt i ran very well, so much so that it was hard to believe the clock. maybe i am just at my peak already.  Maybe i just have to risk and put the hammer down even more at the start and trust my training will keep me at pace for longer.

         

        not perfect conditions either, wet, fading light and a very quick field.

         

        my 11yo daughter and me were only seperated by 8 runners.  she is improving at a quicker rate than I am.  When will those 2 performance curves cross!!???? Shocked

        Personal Race Records:

        M 3:52:48 (Auckland 2011), HM 1:38:16 (Taupo 2010), 10km 45:05 (Sir Barry 2010), 5km 20:21 (How Pak 5km 2010)

         

        2012 Goals:
        Run the 75km Hillary Trail in a day (done 10/3/2012)


        Climbing Mt Ruapehu

          Didn't like my chances today after 33km in the last 2 days, but once away the legs didn't feel too bad.  Went out a bit fast but you kinda need to to lose the crowd on a narrow start section. 1km mark 3:40, 2km mark 8:00, 3 km mark 12:30, 4 km mark 16:45, 5 km mark 21:04. 3rd km was a bit lazy I am thinking but not a bad run over all

           

          Fast field today, got smashed by all and sundry -  from old guys to a 12yo girl.  I usually get top 10 but this week I might be lucky to be in the top 20.......trotted out a 21:04 which wasn't bad as I didn't absolutely floor it.  Will give it a proper nudge again next week Big grin

          Personal Race Records:

          M 3:52:48 (Auckland 2011), HM 1:38:16 (Taupo 2010), 10km 45:05 (Sir Barry 2010), 5km 20:21 (How Pak 5km 2010)

           

          2012 Goals:
          Run the 75km Hillary Trail in a day (done 10/3/2012)

            You may want to start a little slower.  With a 3:40 first km and a 4:20 second, it seems you may be starting too quick.  

            We share the same goal of sub-20.  You run a bit more than I do each week, though.  I run a 20:30 last season on a lot less kilometers.  (about 10-15km per week versus 35-40km now)  

             

            MTA:  I would be extremely frustrated if I were in your boots right now.  Hopefully I'm not after my first race next week.

            'No matter how slow you go, you're still lapping everyone on the couch'

             

            "Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"  - Peter Maher

             

            "Running long and hard is an ideal antidepressant, since it's hard to run and feel sorry for yourself at the same time. Also, there are those hours of clearheadedness that follow a long run."  -Monte Davis


            Climbing Mt Ruapehu

              The problem with this particular race is if you start a bit slower you end up a lot slower as the start piece (first 500metres) is narrow with few passing lanes, there are kids everywhere which end up under your feet and you just get stuck.  So it is not the greatest strategy to go out fast but is is kinda necessary if you are after a time.

               

              I came in 21st after a 9th on the first week, so yeah the field was pretty fast! Official time was 21:05 so 6 seconds slower but 12 places down Shocked One of my 11yo daughers ran 22:27, so that aint too bad.  I can see them in the 21's this season!

              Personal Race Records:

              M 3:52:48 (Auckland 2011), HM 1:38:16 (Taupo 2010), 10km 45:05 (Sir Barry 2010), 5km 20:21 (How Pak 5km 2010)

               

              2012 Goals:
              Run the 75km Hillary Trail in a day (done 10/3/2012)