Books I Have Read
Last Race: Guilford Race To End Domestic Abuse 5k Race October 2, 2011
Currently Injured: Patellofemoral Syndrome September 11, 2011 to Today
Climbing Mt Ruapehu
You basically look where I have been too. I ran a 5km series last summer (your winter) with the aim of getting under 20 minutes. I ended up getting to 20:26, just ran out of runway a little. I guess I learnt from others that patience and consistency are key for achieving running goals.
Since April I have switched to half marathon mode and ramped up the distances with the aim of a sub 1:40 HM. I achieved that in my first ever half marathon race running 1:38:16. I also trained on some measured courses before then going as well as 1:35:30 on a perfect day. I have 1 more half marathon signed up for in late October and considering another one early October.
I am also now looking at the next 5km race series starting in September. Obviously my base is a lot stronger than it used to be and my endurance at the end of a race (which was my weakenss) should have improved. I have though I think lost a bit of raw speed over the last 6 months with my more long distance training focus. I can easily knock out 21:30 without much of a sweat but ramping up from there is my issue, I am not a sprinter.
So trying to tweak my programme a little to give it some variety and challenge, putting in some hills, some 400's/ 800's intervals etc. I don't really know what i am doing but have a few programmes floating around that i need to tailor.
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)
'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
the REAL JZ
Hello All! Also looking to go sub 20 minutes! (for the first time since highschool) Just missed at my last race (20:04).
Scott - how intense are your speed workouts and what type of speed workouts are you doing?
I've had to "reacquaint" my body with
1. the speed and intensity needed to race @ sub-20
2. discomfort and pain tolerance
3. feel and confidence in my pace
I think these attributes only came from a few effective speed workouts. More mileage at a good pace (similar to what you're running) helped, but I think speed work is critical.
2013 Goals: stay under 20 for 5k(19:39 best this year), min. 60 mi. / mo.
"Who you are will show in what you do"
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