Forums >Racing>2018 Sub-3. No rules. Run.
Lela really nice mile repeats
weather nice looking week. After not racing 5k s for a long time I forgot how much they hurt. Have fun
as for why I think the pace yo yo s more here. I think the route I run those on rolls a little more but the biggest reason is just how tricky it is to find the correct pace at 7000
ft. I’ll tske a glance at my watch early and see that I’m about where I should be and then maintain the effort but in actuality the pace has sagged quite a bit so I’ll speed up to compensate. And the overall time is kinda all over the place. At sea level I could hit dead even almost everytime. It’s certainly not a big deal I just take some pride in running sound WOs.
HM: 1/17 1:18:53. FM: 12/18 2:46:04
Swim, Lela good looking weeks
Weatherboy looking zippy, back into the doubles
Mon, Tue, Fri off last week for me, a relaxed club session on Thursday night, mostly just to go up and chat about the marathon then a return to my favourite 10 mile trail on Sunday. I could get used to this not training business.
Upcoming; 14th Sep Scottish veterans XC trials, 289th Sep Great Scottish Run 1/2, 12th October TAMA half marathon, 27th October Leeds Abbey dash 10k
Hey Y'all! Nice weeks.
I must be a glutton for rejection. I just entered the overseas ballot for the 2019 London Marathon -- about a 3% chance to get in, I'm guessing. Fingers crossed.
https://www.strava.com/athletes/2507437
PR's - 5K - 17:57 (2017) | 10K - 38:06 (2016) | 13.1 1:23:55 (2019) | 26.2 2:58:46 (2017)
2020 Goals - Sub-2:55 Marathon Up Next: TBD, Boston on 9/14?
Mmmm Bop
Reglor - Welcome (back!)
Swim - Another great week and looking forward to seeing you race again.
Lela - Very impressive week, especially after the half. Will you be going more than 20 miles for the long run or is that your max? And Happy 1st Birthday to Hannah.
Weatherboy - Good luck with the Sub 17....your training this year has been fantastic.
Flyrunnr - Good luck with the London marathon lottery....and of course you can stay with me if you get in.
Me - I’m going to run the track marathon on Sunday week, but I’m definitely lacking in endurance. I was over in Ireland last week visiting the parents and was able to take advantage of the running track which is only 1/2 mile from their house. 3 workouts.....25/53/75 laps. The 75 laps workout was at 6:52 pace but was really struggling last 3 miles with HR going into 10k/ half zone. I could probably run an even split 3:10 but think I’ll just see how it goes on the day.
5k - 17:53 (4/19) 10k - 37:53 (11/18) Half - 1:23:18 (4/19) Full - 2:50:43 (4/19)
The 75 laps workout was at 6:52 pace but was really struggling last 3 miles with HR going into 10k/ half zone. I could probably run an even split 3:10 but think I’ll just see how it goes on the day.
I think you can go sub 3. I was impressed you got 20 miles at that pace by yourself.
PR's: Mar - 2:44;50 1/2 Mar - 1:16:59 10 Mile 58:03 10K - 33:30 (Back in High School)
On the comeback trail.
RIP Milkman
Mikkey - that track workout was outrageous. My jaw literally dropped when I saw it on Strava.
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
Thanks guys, but you were probably looking at the GPS 6:26 reading. My time was 2:08 for 75 laps which is actually 6:52 pace. Don’t worry I won’t be sandbagging and will give it my best shot!
I was talking about the 6:52 pace for 20 miles. A hard thing to do solo.
Mikkey - congrats to your soccer team for avoiding relegation today!
Mikkey I was very impressed with that 30 000m workout/pace but didnt want you to know incase your head swelled up
55+ PBs 5k 18:36 June 3rd TT
" If you don't use it you lose it, but if you use it, it wears out.
Somewhere in between is about right "
And we did it in style by beating Man Utd!
Piwi - Thanks and congrats on your old man 5k PR! Will you be doing the Parkrun regularly now?
I will give myself a few weeks training and do another. Just applied for overseas entry into London 2019....
That would be great if you got in and if staying with your brother then come over the week before and run the Brighton 10k which starts an hour before the marathon and a fast course!
Mikkey running a marathon on the track would be a blast. Hope you enjoy it
82 this week. Starting to get into a nice groove
mon 10 7:43
Tue 10 7:39
Wed 13 with 3x2T progression (5:54,5:50)(5:54,5:50)(5:42,5:16)
got a little ahead of myself on the last mile
Thurs 10 7:38
fri 10 7:32
sat 11 with 10x2:00 at 5k effort (5:15)
sun 18 7:19
Mikkey: agree with others that the track workout was crazy. Great job!
Swim: You are really runinng well right now. Nice speed in those quality days as well.
Good luck to those in the London lottery
Ran my first of 2 5K's in a week yesterday in 17:12.4 and got a bit unlucky (yet again) with the heat & humidity. The dew point was about 74 when we started the race so well over 90% humidity. Thinking my fitness is there for a sub 17 and started right on pace going out in the first mile at about 5:28 (was trying to stick 5:25's - but realize now with the weather that was likely too much) and really think I lost my focus in the 2nd mile where I don't remember paying much attention to pace or perhaps thinking I needed to save something for the last mile. Anyways, ran the 2nd mile at 5:38 and when that clicked off got a bit angry at myself and ended up picking it up quite a bit over the last mile. Ran the 3rd mile in 5:22 and then was able to finish with a well under 5 pace for the final few hundred meters clocking in at 17:12.4 officially. Watch had closer to 3.16 for the distance so perhaps I didn't run the course pefectly, but it was close enough. Looking back, even with the heat, thinking I had another 10 or sec in the 2nd mile seeing as how I was able to finish fairly strong. Ironically, this is the same exact time I ran back in October (2017) to the tenth of a second so I essentially tired my road 5K PR even though this was in much tougher conditions.
Sadly next weekend looks pretty warm and muggy so conditions won't be all that different so thinking a sub 17 is going to be a tough challenge this season. Might have to wait until next fall sometime at this rate. No compaints though as I'm pretty happy with the training and races I hit this year. It has been the year of extreme racing for me from my most painfal HM in 100% humidity in Orlando in early November, to my first ever sub 3 (and sub 2:50 FM) in late Jan with a temperature creeping into the mid to upper 70's by late in the race, and then wrapping up with what we all faced at Boston this year for my 2nd sub 3 in about 3 months. After next week going to take about 3-4 weeks to just run easy and reset the legs a bit. Certainly a good time to do it with the start of summer here anyways.
Weekly Summary Monday, Apr 30, 2018 thru Sunday, May 06, 2018
1mile: 4:46 (12/20) | 5K: 15:57 (3/21) | 10K: 33:40 (4/20) | 15K 51:43 (4/21) | HM: 1:15:03 (12/20) | FM: 2:40:30 (1/20)