I will report back which ever way it goes. Still sitting here in a sort of shock that I am now able to run 5 miles in 35:46...I never dreamt of running at this pace and now I am getting excited about running sub 7min miles Maybe by the end of the year...who knows...

O.

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Great running Owain. I have every confidence that you will break 45 minutes on Thursday. Your improvements really are quite outstanding. You might be a bit knackered for Sundays 10k though. You are having quite a busy week

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Running Goals for 2010
1. Sub 5 minute mile(Done in 04:53)
2. Sub 17 5k (Done in 16:57)
4. Sub 1:20 half marathon
4. Sub 36 10k

Happy to sacrifice Edinburgh's time for a sub 45 on Thursday, there will be less runners on Thursday as well so a better chance of getting in to a good pace early on....I would say my improvements are also down to weight loss, Im carrying less around the waist so can move a bit quicker, maybe its just the training...not 100% sure.

O.

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I'm sure the weight loss is having an impact in addition to the training. You'll be running sub 40 in no time at the rate your going!

__________________
Running Goals for 2010
1. Sub 5 minute mile(Done in 04:53)
2. Sub 17 5k (Done in 16:57)
4. Sub 1:20 half marathon
4. Sub 36 10k

sub 40 10k! That would be a dream! Just now, I will focus on the sub 45

I just try and improve on each race, I know one of these days I will not get a PB and I will deal with that when it happens but just now, Im enjoying the challange and loving running.

O.

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Yeah, I'm not looking forward to the day I don't get a PB. I think it might be this Sunday. Sunday will be the first time I've raced a distance I've already done before. Don't think there is a hope in hell I'll beat my Grangemouth time, but who knows. Would love to go sub 37 again, but that hill might ruin it for me.

__________________
Running Goals for 2010
1. Sub 5 minute mile(Done in 04:53)
2. Sub 17 5k (Done in 16:57)
4. Sub 1:20 half marathon
4. Sub 36 10k

Ye, Queens drive is the only bit of the course which I think I may slow down quite a bit.....we will see what happens on the day

O.

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Great running O...good for you.

What a great night! What a mix we had, a 2 mile warm up then a 1 mile time trial then 10mins interval training and then 2 mile cool down.

I wont go in to my splits in detail (they are in my blog) but the cool down turned in to a fast (for me) run home as I was running with a guy I don't usually keep up with. OK he was finding it really easy and I was pushing it to keep up with him but it was great! After a hard speed work session and then to pull in a 7:07 mile I was over the moon!

Anyone else have a good training session tonight?

O.

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Not especially, had a club race, which I really wanted to push hard in but my calf muscles were tight as guitar strings... I pushed as hard as I could and was still 15 seconds per mile off my 10k PB pace, and this was only over 5.25mi

And to boot, my calf muscles are even tighter today!
Darn marathon recovery, some of you seem to be powering along getting back into normal training yet I feel knocked for 6 by a few hard miles

*grumpy*

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www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'

I might regret the hard training after the marathon at the end of the month, this will be my first race since Edinburgh so will see how it goes. Just now I feel I can get sub 45 without a problem since training is going so well but we will see on the day

I know a couple of others at my club are still recovering from the marathon so you are not alone R. Maybe I didnt push hard enough during the marathon!!

O.

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Ying and yang...for every good there is a bad, or even very bad

Well I've only been for two slow runs since the marathon and they were hard. I figure total rest is what my body needs. Just allowing it to clear up any lingering niggles. Will try to get in a nice easy run on Sunday, as I am away Monday and Tuesday then plan to race one mile on Wednesday evening. Would like to try and meet my challenge of a sub 5 since I crashed and burned on the marathon challenge. Still think a sub 5 mile is going to be damn hard, so I will be happy with a 5:10 or something around there this time.

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Running Goals for 2010
1. Sub 5 minute mile(Done in 04:53)
2. Sub 17 5k (Done in 16:57)
4. Sub 1:20 half marathon
4. Sub 36 10k

Good luck with the mile James... though try not to go out too hard... whilst it seems like a sprint, and that you've just got to hold on to the end, it's still easy to blow up and struggle majorly towards the end!

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www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'

Yeah, I made that mistake in the 2 mile race a few weeks ago. Went out far too hard in the first quarter and never recovered. Did the first mile split in 5:23, so a more even paced 1 mile should see me do a lot better. I think the best strategy is to ensure the first and last quarter is run at the same pace, i.e. faster than the middle two. So you go out quite hard for first quarter, ease off for 2nd and 3rd, then blast the final quarter.

__________________
Running Goals for 2010
1. Sub 5 minute mile(Done in 04:53)
2. Sub 17 5k (Done in 16:57)
4. Sub 1:20 half marathon
4. Sub 36 10k