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The sub-17/18 min 5k thread
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jibberjim




Joined: 15 Aug 2008
Posts: 8218
Location: Kingston

PostPosted: Fri Mar 02, 2018 9:37 pm    Post subject: Reply with quote

FatPom wrote:
Mungo wrote:
Pom
It's further back on this thread.
I would probably do two one hour runs at 10% each winter.
Next weeks will be run at 160 bpm the distance total is pretty irrelevant.
It's more mental, good form is needed and I sort of enjoy it!


It was a joke. You could be running 10% downhill...


I was totally screwed for 3 days after 40minutes of 5% downhill easy running.
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Mungo




Joined: 29 Sep 2016
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Location: Preston

PostPosted: Fri Mar 02, 2018 9:57 pm    Post subject: Reply with quote

I think the recent Ibraman ?
Israeli IM has a 12 k down hill section at the start...?
Lots of decent athletes saying it was torture to run 30k afterwards...?!

Personally I never intend finding out.
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FatPom




Joined: 26 Dec 2005
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PostPosted: Fri Mar 02, 2018 11:00 pm    Post subject: Reply with quote

Mungo wrote:
I think the recent Ibraman ?
Israeli IM has a 12 k down hill section at the start...?
Lots of decent athletes saying it was torture to run 30k afterwards...?!

Personally I never intend finding out.


Yeah down does actually suck donkeys balls. In my 10km last week, my fastest km was a 3.57, nearly all down hill and it was the final km. I just gravity take over but I couldn't gone much further like that.
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explorerJC




Joined: 20 Oct 2005
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PostPosted: Sat Mar 03, 2018 2:42 pm    Post subject: Reply with quote

Downhill is the best bit!!!
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FatPom




Joined: 26 Dec 2005
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PostPosted: Sat Mar 10, 2018 3:15 pm    Post subject: Reply with quote

20.55 at park Run today. 13/233 overall and 2/24 in AG
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Tin Pot




Joined: 08 Jul 2013
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Location: Bromley

PostPosted: Sat Mar 10, 2018 3:33 pm    Post subject: Reply with quote

FatPom wrote:
20.55 at park Run today. 13/233 overall and 2/24 in AG


Well done!

My third park run in as many years today. 25:11, though Strava gave me a 24:36 5k PB. Smile

Boy, itís a different game. Not many people with 24% body fat ahead of me anyway!
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Iron Ď17 16h11, '16 14h30
Half Iron '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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FatPom




Joined: 26 Dec 2005
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PostPosted: Sat Mar 10, 2018 4:53 pm    Post subject: Reply with quote

Tin Pot wrote:
FatPom wrote:
20.55 at park Run today. 13/233 overall and 2/24 in AG


Well done!

My third park run in as many years today. 25:11, though Strava gave me a 24:36 5k PB. Smile

Boy, itís a different game. Not many people with 24% body fat ahead of me anyway!


Good stuff Cool

I towed a guy round the course and he took me with 400mtrs to go, I tried to hang but the elastic just snapped Sad
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gingerbongo




Joined: 21 Sep 2012
Posts: 1427
Location: Devon

PostPosted: Mon Mar 12, 2018 9:20 am    Post subject: Reply with quote

FatPom wrote:
Tin Pot wrote:
FatPom wrote:
20.55 at park Run today. 13/233 overall and 2/24 in AG


Well done!

My third park run in as many years today. 25:11, though Strava gave me a 24:36 5k PB. Smile

Boy, itís a different game. Not many people with 24% body fat ahead of me anyway!


Good stuff Cool

I towed a guy round the course and he took me with 400mtrs to go, I tried to hang but the elastic just snapped Sad


That's my favourite move! The benefits of having a decent kick!! Very Happy

Well done on the time though.

I am going to try to get down to a PR in the next couple of weeks, need to build some speed back into my game after plodding around on stupidly long distance stuff for a few months. Thing is, i'm waiting for good conditions as i'm not sure my ego could cope with a time that was even lower than i'm expecting, even knowing the conditions play a massive part! Our local one is a proper seafront wind fest, so hoping for a calm day!

Literally no idea what to expect timewise, but i know i haven't suffered in that way for getting on for a year now i think.
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jibberjim




Joined: 15 Aug 2008
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PostPosted: Mon Mar 12, 2018 9:36 am    Post subject: Reply with quote

gingerbongo wrote:
Our local one is a proper seafront wind fest, so hoping for a calm day!


Exmouth started then? Surely that must be one of the fastest in the country in low wind, or an unusual light easterly to make up for going off too fast Smile
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gingerbongo




Joined: 21 Sep 2012
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Location: Devon

PostPosted: Mon Mar 12, 2018 10:53 am    Post subject: Reply with quote

Yep, just before Xmas, but i haven't been over yet.

Don't think they've had anything resembling decent weather for any of them so far, with the naff winter that we have had.

Unfortunately those easterlies are pretty rare! haha. But yes, on a calm spring morning it's going to pretty rapid. 2 dead turns, but that's it.

In fact it'll be a much quicker course than our lcal 5km summer series in Exeter. Just need to be lucky with a strong field to bring out the best in you. It never will be quite the same as pinning a number on.
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FatPom




Joined: 26 Dec 2005
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PostPosted: Mon Mar 12, 2018 7:03 pm    Post subject: Reply with quote

jibberjim wrote:
gingerbongo wrote:
Our local one is a proper seafront wind fest, so hoping for a calm day!


Exmouth started then? Surely that must be one of the fastest in the country in low wind, or an unusual light easterly to make up for going off too fast Smile


The one I did on Saturday was at Burnham on Sea in Some. Fast on a windless day, sadly last Saturday was definitely not windless or dry. When you hit that sea front you know about it!
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gingerbongo




Joined: 21 Sep 2012
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PostPosted: Tue Mar 20, 2018 2:46 pm    Post subject: Reply with quote

Missed a few days training over the weekend with work and the snow, so decided to try and put body under some pressure today.

Decided on a solo 5km TT down on the river. Checked the wind, and made sure i had it behind me for the fits 1km or so as it was howling and freezing! Didn't really have a target per se, but set out with the intention of running 3:40's, maybe 3.45's if i started struggling.

Was very pleased to end up with an 18:04, (~3.37's). Haven't run a 5km in anger in a year or so and it flippin showed!!! Still, happy to know i could go under 18 if needed, and this is only off the back of 3 x 40km weeks (folloiwng a 3 week injury break).

Got to try and kick on a little with my training now, though this is hard without a defined focus and a busy life at home at the moment. Wouldn't mind trying to race a few 5's this summer, see what happens!
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jibberjim




Joined: 15 Aug 2008
Posts: 8218
Location: Kingston

PostPosted: Tue Mar 20, 2018 4:18 pm    Post subject: Reply with quote

gingerbongo wrote:
Decided on a solo 5km TT down on the river. Checked the wind, and made sure i had it behind me for the fits 1km or so as it was howling and freezing! Didn't really have a target per se, but set out with the intention of running 3:40's, maybe 3.45's if i started struggling.


Good going, is that on the Exe path - lots of boardwalk stuff? Or is there another route where you can avoid that?
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TriSam




Joined: 26 Aug 2011
Posts: 1214
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PostPosted: Tue Mar 20, 2018 8:06 pm    Post subject: Reply with quote

Good stuff GB, there's life in the old dog yet! Very Happy

Just got back from my second track session of the year. A Parlov session of 10x400m reps, surprised myself averaging 68s per 400m!

Good sign of fitness - having been out for a while with achilles issues that I've since got to the bottom of
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explorerJC




Joined: 20 Oct 2005
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Location: Farthingstone

PostPosted: Tue Mar 20, 2018 8:29 pm    Post subject: Reply with quote

TriSam wrote:
Good stuff GB, there's life in the old dog yet! Very Happy

Just got back from my second track session of the year. A Parlov session of 10x400m reps, surprised myself averaging 68s per 400m!

Good sign of fitness - having been out for a while with achilles issues that I've since got to the bottom of


what were the intervals?
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