Methinks that Mr Vincent speaks a lot of sense here!
8.07k in 35.00
Took this one too easy - had plenty left at the end (well, not when I was actually running up the Kyber, but you know what I mean). I was under 4.00 kms for the first couple of hundred metres, and slowed down too much. Perhaps in a less crowded race I'd have knuckled down and pushed the pace, but I doubt it.
(splits- 6.49, 6.54, 6.41, 7.09, 7.17)
Anyway, going back to the beginning of the year my targets were
5k - sub 20
5 mile - sub 35
Half Marathon - sub 1.40
Marathon - sub 3.30
10k and 10 mile... sub 45 and 75
5 miles was done at Sportsworld, 10k I was just outside at Dunshaughlin and I'm confident of breaking next time, 10 mile, half and marathon are still in reach. 5k... probably not.
Why is that Raycun, is it because marathon training is going to be the priority?
The reason I ask is that I was 2 minutes slower than you today and I know I'll be damn close to sub 20 in Rathfarnham (sept).
So if you want it I'd be fairly sure you can get it.
Yeah, I reckon that if I did 5k training from now to September I could go sub 20 - but instead I'll be slogging around the long runs. I'm thinking after Dublin I'll spend a year running nothing longer than 10k...
Good job Ray
Nice splits until the Khyber!
See you next week hopefully
You donthave to do specific 5k or 10k training mate. Just persevere with your marathon training and i bet if you do a 5k you will get under or very close to 20. 35.00 is a great result on that course.
Great race Ray, well done. Reckon you'd have no bother breaking 20 min in a 5k based on this.
You've lost faith Ray, time to start believing again!
Lol thats just what I said! He says it's cos he was going so fast
9.09k in 43.55 (4.49 average)
The old favourite - hill sessions. Decided I would finally be a bit smarter about these sessions, try to keep the pace consistent across all of the laps and run no faster than 5k effort (not 5k pace, because this is a tough enough lap)
So, warmup of just under 2k to the hill, at 5.30 pace
Lap 1 - 1370m, 5.55 (4.19 pace)
Lap 2 - 1350, 5.45 (4.17)
Lap 3 - 1330, 5.45 (4.20)
then the coach announced there'd be a 4th lap - he's always trying to sneak one in. We went a bit slower there
Lap 4 - 1340, 6.07 (4.33)
warmdown was the run back from the hill, same distance and pace
8.68k in 55.40 (6.25 average)
and the run back into work. A little stiff below the right knee, but not too bad, wasn't hobbling as much as in previous weeks...
8.54k in 51.57 (6.04 pace)
recovery run back into work. Legs were tired today, but not nearly as stiff as on previous runs, so the pace kept creeping up.
Really pushed for time this morning - bringing the kids to the cinema, and they woke up later than usual so I only got up at 7. Long slow run was out of the question so broke it into three runs
6.01k in 34.47 (5.47 pace)
Easy run from home up to car park in the Park.
10k in 48.44 (4.52 pace)
Ran along some of the 10 mile route, more or less - up Chesterfield to Ordnance Survey, Upper Glen Road and the S-bends, down Military, up Wellington, and back along Chesterfield ending with a run down the Kyber.
Wellington Road is easy enough, sharp but short, I found the drag back up Chesterfield felt harder.
4.83k in 26.58 (5.35 pace)
Easy run home. As always, the pace never drops down completely after a faster run.
Not really long enough for the weekend run, but not too bad.