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2012 4 Races for 4 PBs
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5K TT (and sub 19:00 attempt)
A disappointing 5K TT completed in 19:09
I had Wednesday off work and headed over to the Park shortly before 10am for this one. Warm-up up the Khyber and then up Chesterfield as far as Furze Road. I’d run clockwise around the Furze, Ordnance, Chesterfield loop. Conditions were good apart from a light headwind blowing against me on Furze. Took a few minutes to get ready after my warm-up and hit start by the same tree I used as my starting line for 10K TTs earlier in the year. Decided I’d try stay around 3:46 min/km [6:04 min/mile].
I wasn’t 100% in the mood for a 5K TT but I felt confident of going sub 19. First K gave me some indication that I was going to have to work to hit target. There was a bit of a head wind against me going down Furze. I thought I’d hit 3:3X pace and would need to start to slow down, instead I had to work a bit to drop from 3:5X pace down to 3:4X pace. Legs felt a bit heavy, no zip. Lungs were already working. K1 logs at 3:45 [6:02]. I turn off Furze, the wind with me now as I tackle the slight drag up Ordnance. Half way up I check average pace and it’s reading 3:47 [6:05]. I know that any slower than this will mean I won’t go sub 19. I reckon I’ll get back on track once I get onto Chesterfield. K2 logs at 3:48 [6:07].
I notice my breathing is working harder than it should be. I feel like I need to hack and spit but can’t manage to do so. Chesterfield does help get average pace back on track and then it’s back into the wind on Furze. Legs still feeling heavy. K3 logs at 3:45 [6:02]. I’m seriously doubting that I can keep this pace up. By the time I get to the end of Furze average pace is 3:47 [6:05]. Legs are tiring rapidly as I head up Ordnance for the second time. Lungs just are not working today. I stop pushing on Ordnance reasoning that I can push better once back on Chesterfield. 1200m to go, c’mon less than a mile. I’m not enjoying this.
I don’t check the split will running but K4 logged at 3:56 [6:20]. As I finally turn onto Chesterfield the average pace has dropped to 3:49 [6:09]. And then I see 3:50 [6:10]. I realize that sub 19:00 is almost certainly gone but I definitely want to finish with a 3:4X average pace. I push down Chesterfield, lungs really not happy, chest not happy. Final K logs at 3:54 [6:17].
5.01K in 19:09 average pace 3:49 [6:09].
I’m disappointed with this. I was fairly certain that I’d go under 19:00. I thought that recent sessions run at 3K pace would make a 5K pace of 3:45/46 more manageable. Not sure what to read from this. Maybe I need to resurrect some LT tempo runs and try develop some speed endurance? I also think I need to revisit diet, which while still good, is not as good as it was during marathon training. Also I think the night out with work less than a week ago wasn’t a good idea. I reckon I had 6 or 7 pints that night, which for me is really a lot. Happens maybe twice a year. To be honest I should knock these type of nights on the head. Too much junk food that night as well. Took me a few days to feel back on track, which probably set me back a bit training wise. Also breathing didn’t feel right, maybe a slight chest bug? This last point might just be imagined.
Maybe missing target by 10 seconds is a good think. If I’d run 18:59 I’d have left the session feeling all is good in the world, instead I’m prompted to revisit diet, think a bit more about training and I’m reminded not to get complacent about goals. 38:XX in Blessington will not come easy.
Warm-up 3.65K @ 5:59 [2.27M @ 9:37]
K1 3:45 [6:02]
K2 3:48 [6:07]
K3 3:45 [6:02]
K4 3:56 [6:19]
K5 3:54 [6:15]
Total 5.01K @ 3:49 [3.11M @ 6:09]
Cool-down 3.67K @ 5:42 [2.28M @ 9:10]
Blessington Week 5 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.05M | 9:06
5K TT, sub 19:00 attempt | 5.01K | 19:09 (3:49 min/km [6:09 min/mile])
Mini Hill Run distance tbc | |
10 x 400ms at 3K pace | |
Big Hill Run distance tbc | |
Miles WTD 12.71 / MTD 115.48 / YTD 1269.100 -
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TTs are very tough on your own. That was an excellent time. If you had company, as in a race you would comfortably go a lot faster. A parkrun would give you a nice confidence boaster if you decided to run one.outforarun wrote: »5K TT (and sub 19:00 attempt)
A disappointing 5K TT completed in 19:09
I had Wednesday off work and headed over to the Park shortly before 10am for this one. Warm-up up the Khyber and then up Chesterfield as far as Furze Road. I’d run clockwise around the Furze, Ordnance, Chesterfield loop. Conditions were good apart from a light headwind blowing against me on Furze. Took a few minutes to get ready after my warm-up and hit start by the same tree I used as my starting line for 10K TTs earlier in the year. Decided I’d try stay around 3:46 min/km [6:04 min/mile].
I wasn’t 100% in the mood for a 5K TT but I felt confident of going sub 19. First K gave me some indication that I was going to have to work to hit target. There was a bit of a head wind against me going down Furze. I thought I’d hit 3:3X pace and would need to start to slow down, instead I had to work a bit to drop from 3:5X pace down to 3:4X pace. Legs felt a bit heavy, no zip. Lungs were already working. K1 logs at 3:45 [6:02]. I turn off Furze, the wind with me now as I tackle the slight drag up Ordnance. Half way up I check average pace and it’s reading 3:47 [6:05]. I know that any slower than this will mean I won’t go sub 19. I reckon I’ll get back on track once I get onto Chesterfield. K2 logs at 3:48 [6:07].
I notice my breathing is working harder than it should be. I feel like I need to hack and spit but can’t manage to do so. Chesterfield does help get average pace back on track and then it’s back into the wind on Furze. Legs still feeling heavy. K3 logs at 3:45 [6:02]. I’m seriously doubting that I can keep this pace up. By the time I get to the end of Furze average pace is 3:47 [6:05]. Legs are tiring rapidly as I head up Ordnance for the second time. Lungs just are not working today. I stop pushing on Ordnance reasoning that I can push better once back on Chesterfield. 1200m to go, c’mon less than a mile. I’m not enjoying this.
I don’t check the split will running but K4 logged at 3:56 [6:20]. As I finally turn onto Chesterfield the average pace has dropped to 3:49 [6:09]. And then I see 3:50 [6:10]. I realize that sub 19:00 is almost certainly gone but I definitely want to finish with a 3:4X average pace. I push down Chesterfield, lungs really not happy, chest not happy. Final K logs at 3:54 [6:17].
5.01K in 19:09 average pace 3:49 [6:09].
I’m disappointed with this. I was fairly certain that I’d go under 19:00. I thought that recent sessions run at 3K pace would make a 5K pace of 3:45/46 more manageable. Not sure what to read from this. Maybe I need to resurrect some LT tempo runs and try develop some speed endurance? I also think I need to revisit diet, which while still good, is not as good as it was during marathon training. Also I think the night out with work less than a week ago wasn’t a good idea. I reckon I had 6 or 7 pints that night, which for me is really a lot. Happens maybe twice a year. To be honest I should knock these type of nights on the head. Too much junk food that night as well. Took me a few days to feel back on track, which probably set me back a bit training wise. Also breathing didn’t feel right, maybe a slight chest bug? This last point might just be imagined.
Maybe missing target by 10 seconds is a good think. If I’d run 18:59 I’d have left the session feeling all is good in the world, instead I’m prompted to revisit diet, think a bit more about training and I’m reminded not to get complacent about goals. 38:XX in Blessington will not come easy.
Warm-up 3.65K @ 5:59 [2.27M @ 9:37]
K1 3:45 [6:02]
K2 3:48 [6:07]
K3 3:45 [6:02]
K4 3:56 [6:19]
K5 3:54 [6:15]
Total 5.01K @ 3:49 [3.11M @ 6:09]
Cool-down 3.67K @ 5:42 [2.28M @ 9:10]
Blessington Week 5 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.05M | 9:06
5K TT, sub 19:00 attempt | 5.01K | 19:09 (3:49 min/km [6:09 min/mile])
Mini Hill Run distance tbc | |
10 x 400ms at 3K pace | |
Big Hill Run distance tbc | |
Miles WTD 12.71 / MTD 115.48 / YTD 1269.100 -
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What's your 5k pb? I'm sure you'd go sub 19 in a race. Don't be too hard on yourself
5K PB is 19:19 from the Tom Brennan at the start of the year. I honestly thought I'd go sub 19:00. I'll try not to go to hard on myself, but I do think my comments about diet are valid, so some good will come out of this run. Plus it makes me more interested in racing some 5Ks in November / December.0 -
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