5k in Sub 25 minutes

[TheEd]

no harm in taking a day off

cheers

TheEd

[Sal]

Yes, decided to do that - I would rather miss today (and even tomorrow) as long as I dont miss Friday (3 x 2k).

Thanks

Sal

[Sal]

Hi The Ed

Decided to take two days off, so nothing this Wednesday or Thursday.

Was still coughing and spluttering a bit, but funnily enough don't seem to do it while I'm running just when I stop for the rest!

I managed to get the opportunity to run on an actual running track this evening, which is the first time I've been able to do this.

Only slight problem is that my times went bananas ...!!

Rep 1 - 9:38
Rep 2 - 9:56
Rep 3 - 9:36

I was really pleased with the times, especially as I was just recovering from a cold. Did a warm down and stretches and legs felt fine. Only problem is that I know they were a bit too fast for what I was meant to be doing - I hope I haven't wrecked the cycle, wasn't planning or trying to go that fast!

Was planning on rest tomorrow and then long run Sunday.

Kind regards

Sal

[Sal]

Still haven't quite managed to kick the cold - headed to my sinus' now

Leg were Ok but a little bit heavy.

Decided to cut back todays run to 50 mins just to be on the safe side.

In the end ran a slow 8k in 51 mins.

Planning on rest tomorrow (maybe just a swim and some core work) and then 30mins run on Tuesday, before the 5 x 1k on Wednesday.

Kind regards

Sal

[TheEd]

please consider recovering before doing the 5 x 1k or else the exertion may set you back

cheers and here's to a quick recovery

TheEd

[Sal]

Hi

Decided to do no running Monday or Tuesday and the 5 x 1k today, results as below:

1 - 4:54
2 - 4:59
3 - 4:54
4 - 4:59
5 - 4:56

All with 90 second rest in between. Quite pleased to get all under 5 mins for the first time.

Sal

[TheEd]

nice going Sal, please do provide data as to how your recovery goes as the cold may return after a hard session

all the best

TheEd

[Sal]

Thanks for all the advice. I was thinking of taking today and tomorrow as rest and then having a go at the 5k paced on Saturday.

Can I ask a question about the term "paced". Does it mean run at the pace you want to run at in your 10k? Or should I go a bit quicker than this so that when I get to the 10k it feels easier?

I'm not quite sure what my pace should be? My quality reps have got quite a bit faster, but I don't think I'm at sub 50 pace yet. In terms of my race on the 16th September, I think I'd be more looking at 52-53mins? What do you think?

Thanks

Sal

[TheEd]

apologies for missing this Sal .. was away without internet connection from Friday

what did you do as your paced run?

the paced runs are normally slower than what you would do your quality runs at

so if you want to race 25 minutes for 5k a paced run would be 27 minutes (for an example)

cheers

TheEd

[Sal]

No worries - I saw from Alberts messages that you had no internet access.

I went to watch the paralympic cycling on Saturday and planned to do my run before we went, but with 3 small kids, I just didn't get the time to do it and get them all up as well.

I did the 10k easy yesterday and was toying with doing the 5k paced today and then nothing on Tuesday. (race in on Sunday 16th).

I'm not too worried what time I achieve for this race now, as the cold I had completely hampered the first part of the cycle, so I'm going to give it a go and do my best, but won't be disappointed if there's no PB, just rack it up to experience.

Thanks

Sal