Improving Your 5K

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I think I might do it this sat. (Read 582 times)

    Ok I am going to give it a real go. I think it will be close... I'm running a fairly flat 5k on saturday as a tune up for a 1/2 marathon. I know it will be close... my recent 800 workout didn't feel THAT hard... previous ones I was ready to die after 6 800's... Anyways I was reviewing my HR data and noticed that it looks pretty much the same... as a month ago but the perceived effort felt easier... and my form was way better compared to my 10/2 800's. I am running more naturally and more fluid at the 6:30 pace. anyways there is clearly an improvement in recovery since july... I am recovering from fast running much quicker... back in july I was running Yasso style 800's with equal recovery to interval time... now I am doing 800 with 400 recovery. which has cut my recovery time down... july... http://www.runningahead.com/logs/e4a20cb76c6a4f35b7cfc88a5ac0e122/workouts/2940d942071c457c93d90fe72ade910f yesterday http://www.runningahead.com/logs/e4a20cb76c6a4f35b7cfc88a5ac0e122/workouts/3589ca63327f4f73856d5cfec5bbaf1b So the July effort was a few weeks after my pr... of 20:46 All that being said I think I have definitely improved my ability to recover... my HR is coming down much quicker... so... how will that relate to my ability in 5k? I think this comes down to hitting that first mile at 6:20... not 6:09 like the last time...
      Your links did not work for me. I think these are your workouts you were talking about - July http://www.runningahead.com/logs/e4a20cb76c6a4f35b7cfc88a5ac0e122/workouts/3589ca63327f4f73856d5cfec5bbaf1b October http://www.runningahead.com/logs/e4a20cb76c6a4f35b7cfc88a5ac0e122/workouts/7a428843edde423c81e85ad367980fe0 Good luck - you have put in consistent miles this year.
        I did it... 18:48 Big grin I think the course was a bit short garmin distance was 3 miles and 50 feet... so my garmin is always off in races... for a 10 miler it was .05 short and that course should have been right on... and no way I ran perfect tangents... anyways the consensus from runners there is that it was about 75-100 short... Garmin splits: 6:19 6:12 6:18 ... 0:03 ??? ok... going to post a race report in the main racing forum...