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The sub-17/18 min 5k thread
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twhat




Joined: 28 Oct 2011
Posts: 1144
Location: London

PostPosted: Wed Aug 09, 2017 9:02 am    Post subject: Reply with quote

Nice one Stenard, great time... i'll have to find you on Strava, we seem to be continuing in the same vein of matched performances , i ran an unexpected 17.55 about a month back which i was well chuffed with. One thing i would say is i seemed to benefit from holding back a touch as i ran about 3.36/k for the first 3 and ran 3.25 on the last, so might be worth a shot for you ?
Running a fair bit lately, I'm having a slightly easier week (and no booze!) so i can have a pop at 17.45 this weekend, planning on 3.34'k and then hopefully pick it up. My local parkrun is perfect for it and weather looks good so no excuses.......
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PhilleusPhogg




Joined: 11 May 2015
Posts: 245

PostPosted: Wed Aug 09, 2017 4:49 pm    Post subject: Reply with quote

twhat wrote:
Nice one Stenard, great time... i'll have to find you on Strava, we seem to be continuing in the same vein of matched performances , i ran an unexpected 17.55 about a month back which i was well chuffed with. One thing i would say is i seemed to benefit from holding back a touch as i ran about 3.36/k for the first 3 and ran 3.25 on the last, so might be worth a shot for you ?
Running a fair bit lately, I'm having a slightly easier week (and no booze!) so i can have a pop at 17.45 this weekend, planning on 3.34'k and then hopefully pick it up. My local parkrun is perfect for it and weather looks good so no excuses.......


Congrats twhat, good stuff. Which parkrun are you lining up?

Your subsequent post on the sub 3hr thread made me chuckle
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twhat




Joined: 28 Oct 2011
Posts: 1144
Location: London

PostPosted: Thu Aug 10, 2017 6:55 am    Post subject: Reply with quote

PhilleusPhogg wrote:
twhat wrote:
Nice one Stenard, great time... i'll have to find you on Strava, we seem to be continuing in the same vein of matched performances , i ran an unexpected 17.55 about a month back which i was well chuffed with. One thing i would say is i seemed to benefit from holding back a touch as i ran about 3.36/k for the first 3 and ran 3.25 on the last, so might be worth a shot for you ?
Running a fair bit lately, I'm having a slightly easier week (and no booze!) so i can have a pop at 17.45 this weekend, planning on 3.34'k and then hopefully pick it up. My local parkrun is perfect for it and weather looks good so no excuses.......


Congrats twhat, good stuff. Which parkrun are you lining up?

Your subsequent post on the sub 3hr thread made me chuckle


Very Happy

I swore only races up to 10k for the rest of 2017 but its tempting as I find myself in a decent vein of form....
Its Southend parkrun ... its 3 laps, not 'track' flat but pretty much as close as you will get. It can get windy down there but not this week hopefully. I'm pretty spoilt as there are two other wooded/hilly parkruns within a few miles of my house too... i just only ever make the flat one ! The marathon is Chelmsford on 22nd October but i think i'm going to pass, its touch and go now to fit in the long runs anyway.
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PhilleusPhogg




Joined: 11 May 2015
Posts: 245

PostPosted: Thu Aug 10, 2017 2:05 pm    Post subject: Reply with quote

twhat wrote:
PhilleusPhogg wrote:
twhat wrote:
Nice one Stenard, great time... i'll have to find you on Strava, we seem to be continuing in the same vein of matched performances , i ran an unexpected 17.55 about a month back which i was well chuffed with. One thing i would say is i seemed to benefit from holding back a touch as i ran about 3.36/k for the first 3 and ran 3.25 on the last, so might be worth a shot for you ?
Running a fair bit lately, I'm having a slightly easier week (and no booze!) so i can have a pop at 17.45 this weekend, planning on 3.34'k and then hopefully pick it up. My local parkrun is perfect for it and weather looks good so no excuses.......


Congrats twhat, good stuff. Which parkrun are you lining up?

Your subsequent post on the sub 3hr thread made me chuckle


Very Happy

I swore only races up to 10k for the rest of 2017 but its tempting as I find myself in a decent vein of form....
Its Southend parkrun ... its 3 laps, not 'track' flat but pretty much as close as you will get. It can get windy down there but not this week hopefully. I'm pretty spoilt as there are two other wooded/hilly parkruns within a few miles of my house too... i just only ever make the flat one ! The marathon is Chelmsford on 22nd October but i think i'm going to pass, its touch and go now to fit in the long runs anyway.


If there's a risk you won't do yourself justice in an autumn mara, why not just use your fitness to keep doing more 5/10Ks (or other fun races)? The more you do, the more likely you'll find a day where conditions and your body are both in ideal condition and you end up with say a 17:30 5K Smile
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stenard




Joined: 04 Sep 2013
Posts: 1346

PostPosted: Mon Dec 18, 2017 1:43 pm    Post subject: Reply with quote

Picking this back up again, I ran a track 5k on Saturday. I've mainly been laying the foundations over the last 6 or 7 weeks for my first IM next year, so limited speedwork. I did hit the track once per week over the last two weeks, firstly for a 3*2k session and then earlier last week a 5*800 primer.

They both felt hard, and I failed to hold my target pace (7:00) on the third 2k rep. But those were done on tired legs. Roll around Saturday, and I achieved all my goals. Aim was 17.30 but in the back of my mind I thought 17.45 was probably more realistic, and still a good improvement from the 17.56 I did in August (albeit on the road). Ended up coming in with 17.27.

Chuffed to bits. And my pacing could not have gone better. After a fairly punchy first 200m, I consciously eased off and settled into the 1:24/400m target pace, and proceeded to reel off 11 laps all in the range of 1:23-1:25. And then managed a 1:20 final lap. That all compares to a 18:22 at the same event last year. I genuinely did not anticipate that kind of improvement was possible Smile
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gingerbongo




Joined: 21 Sep 2012
Posts: 1321
Location: Devon

PostPosted: Mon Dec 18, 2017 2:41 pm    Post subject: Reply with quote

Get on Stenard, quality running buddy!

All shows what a good bit of focus and consistency can do, even if it isn't 100% dedicated to that particular distance.

You do realise sub-17 is next though right?! Very Happy
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explorerJC




Joined: 20 Oct 2005
Posts: 14915
Location: Farthingstone

PostPosted: Mon Dec 18, 2017 3:33 pm    Post subject: Reply with quote

stenard wrote:
Picking this back up again, I ran a track 5k on Saturday. I've mainly been laying the foundations over the last 6 or 7 weeks for my first IM next year, so limited speedwork. I did hit the track once per week over the last two weeks, firstly for a 3*2k session and then earlier last week a 5*800 primer.

They both felt hard, and I failed to hold my target pace (7:00) on the third 2k rep. But those were done on tired legs. Roll around Saturday, and I achieved all my goals. Aim was 17.30 but in the back of my mind I thought 17.45 was probably more realistic, and still a good improvement from the 17.56 I did in August (albeit on the road). Ended up coming in with 17.27.

Chuffed to bits. And my pacing could not have gone better. After a fairly punchy first 200m, I consciously eased off and settled into the 1:24/400m target pace, and proceeded to reel off 11 laps all in the range of 1:23-1:25. And then managed a 1:20 final lap. That all compares to a 18:22 at the same event last year. I genuinely did not anticipate that kind of improvement was possible Smile


NOT BAD AT ALL.....

Good running...
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PhilleusPhogg




Joined: 11 May 2015
Posts: 245

PostPosted: Tue Dec 19, 2017 10:56 am    Post subject: Reply with quote

stenard wrote:
Picking this back up again, I ran a track 5k on Saturday. I've mainly been laying the foundations over the last 6 or 7 weeks for my first IM next year, so limited speedwork. I did hit the track once per week over the last two weeks, firstly for a 3*2k session and then earlier last week a 5*800 primer.

They both felt hard, and I failed to hold my target pace (7:00) on the third 2k rep. But those were done on tired legs. Roll around Saturday, and I achieved all my goals. Aim was 17.30 but in the back of my mind I thought 17.45 was probably more realistic, and still a good improvement from the 17.56 I did in August (albeit on the road). Ended up coming in with 17.27.

Chuffed to bits. And my pacing could not have gone better. After a fairly punchy first 200m, I consciously eased off and settled into the 1:24/400m target pace, and proceeded to reel off 11 laps all in the range of 1:23-1:25. And then managed a 1:20 final lap. That all compares to a 18:22 at the same event last year. I genuinely did not anticipate that kind of improvement was possible Smile


Nice work Stennard! Always good to see people pacing a race properly too so chapeau on that Smile

Those track sessions would've been a bit late to have had much impact on the race fitness wise, so if you could find a flat 5K after Xmas (assuming you don't fall off the rails!) you might well find another PB off the back of them + the race (after all, racing is training)?
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explorerJC




Joined: 20 Oct 2005
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Location: Farthingstone

PostPosted: Fri Jan 12, 2018 10:01 am    Post subject: Reply with quote

Ooof....21:47 for the club hot lap....lots of work still to do...
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twhat




Joined: 28 Oct 2011
Posts: 1144
Location: London

PostPosted: Fri Jan 12, 2018 11:13 am    Post subject: Reply with quote

explorerJC wrote:
Ooof....21:47 for the club hot lap....lots of work still to do...


You probably need to drop your BF% Wink

Seriously though, i'm sure you know you'll see some significant drops from week to week which is obviously going to be quite satisfying. Ive found myself in that zone where i know i'm close to or around pb levels but having the balls (brains) to go for it means requiring the perfect alignment of weather/ fatigue / weekend training plans/ x-country fixtures. Marathon training can really screw things up sometimes.
I might have a pop tomorrow though .....
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Mungo




Joined: 29 Sep 2016
Posts: 236
Location: Preston

PostPosted: Fri Jan 12, 2018 11:36 am    Post subject: Reply with quote

Ooof....21:47 for the club hot lap....lots of work still to do...
JC
It's January..... I ran 2 seconds slower two days ago with a strict 150 bpm HR.
Working on running to lower heart rates.

Bit old and slow for this thread now, may try and get near 18 on the mill April May.
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explorerJC




Joined: 20 Oct 2005
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Location: Farthingstone

PostPosted: Mon Jan 15, 2018 11:05 am    Post subject: Reply with quote

twhat wrote:
explorerJC wrote:
Ooof....21:47 for the club hot lap....lots of work still to do...


You probably need to drop your BF% Wink

Seriously though, i'm sure you know you'll see some significant drops from week to week which is obviously going to be quite satisfying. Ive found myself in that zone where i know i'm close to or around pb levels but having the balls (brains) to go for it means requiring the perfect alignment of weather/ fatigue / weekend training plans/ x-country fixtures. Marathon training can really screw things up sometimes.
I might have a pop tomorrow though .....


if my training is according to plan, i don't expect to see weekly improvements - the adaptations will only take place post recovery - so every four weeks is fine...
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explorerJC




Joined: 20 Oct 2005
Posts: 14915
Location: Farthingstone

PostPosted: Mon Jan 15, 2018 11:07 am    Post subject: Reply with quote

Mungo wrote:
Ooof....21:47 for the club hot lap....lots of work still to do...
JC
It's January..... I ran 2 seconds slower two days ago with a strict 150 bpm HR.
Working on running to lower heart rates.

Bit old and slow for this thread now, may try and get near 18 on the mill April May.


me too, but it is still my target...
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