JB: Start training your mind for the mile now, tell yourself you can do it in sub 5, don't think about maybe doing it in 5:10 or 5:05, believe you can do the sub 5 and your body will be ready for it. If you go to the race thinking, "I will be happy with 5:10" then your body will race to that. Its like RS (I think he said this in another post) said, if you go to run 15 miles, at mile 14 you will be tired, if you go to run 22 miles at mile 21 you will be tired and you will cruise past the 15mile marker.

You can do sub 5, I know you can!

O.

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Thanks for the pep talk!!! I will go for a sub 5. Will definitely see if I've recovered from the marathon after this race!!!

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Running Goals for 2010
1. Sub 5 minute mile
2. Sub 17 5k (Done in 16:57)
3. Sub 35 10k
4. Sub 1:20 half marathon

Just passing on what Alan (Chuckie) told me with regards to me winning a 10k and training to get my pace down. If I believe 100% that I can do it, then there is no reason why I can't as long as I put the training in. Since his Pep talk, my speed sessions with the club have improved and my pace is already dropping

O.

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Damn its good to be back out running again after a week off and I got a new PB on the club handicap course as well tonight.
It was warm but was happy, couldnt have given any more if I had tried....splits:
7:00, 7:31, 7:22, 7:08, 7:00.

The 7:31 and 7:22 were going up hill. Honest thought I was slowing down at the end but just shows how the body can fool you sometimes.

Its funny looking at the splits and seeing two solid 7:00s there! Will see if I can bring them down to 6 somethings next month.....I can't praise speed training enough!

O.

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Great that you're back out running again O. Excellent times too - did you win?

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2010 VLM. Running for CHAS (Childrens Hospice Association Scotland)
http://www.justgiving.com/AlanHarwood

Nope, a new lad (can't remember his name) came stomping home to win it. Results will be online when Barry gets a chance.
I think I came in 6th but that will be 5th since the the new lad was running for a time.

O.

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Had a good speed session tonight and remembered to turn auto lap off so I could press lap after each rep.

Reps were 1min, 2, 3, 4, 5, 4, 3, 2, 1 with 1min recovery between each one. Pretty pleased with my splits.

6:59, 6:27, 6:44, 6:54, 7:01, 7:07, 7:13, 6:56, 5:53

O.

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If that last split is right - it looks like you had a bit left in the tank by the end. Maybe worth pushing the earlier splits a bit harder and don't worry if you burn out a little bit on the latter ones?

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Personal '2009' Goal 1 - sub-40 10K | status:39:12 at Carouges 10K - 26/09/09
Personal '2009' Goal 2 - sub-1h30 Half | status: no 'halfs' ran so far in 2009 (well ever in fact )
Personal '2010' Goal - sub-3Hr Marathon - Edinburgh 2010 | status: HELP!
RF Challenge - sub-37 10K & sub 1H27 Half before my inaugural marathon (Edinburgh 2010) (Grant) | status:in progress

it was only a minute and I wanted it over and done with and I felt ill after that one....

The training was on a hill as well which made it really tough, legs are feeling it today so I guess I was doing it right

2 days off now and then Im going for my sub 45 10k

O.

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Woo-hoo, good luck!

Shall be a doddle O!

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To complete each section of Jurassic Challenge, 26.2m, in under 4hrs 45mins..ta Grant !!

With the times you have been putting in in training O - I think you'll have that sub-45 in the bag.

Won't be easy though

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Personal '2009' Goal 1 - sub-40 10K | status:39:12 at Carouges 10K - 26/09/09
Personal '2009' Goal 2 - sub-1h30 Half | status: no 'halfs' ran so far in 2009 (well ever in fact )
Personal '2010' Goal - sub-3Hr Marathon - Edinburgh 2010 | status: HELP!
RF Challenge - sub-37 10K & sub 1H27 Half before my inaugural marathon (Edinburgh 2010) (Grant) | status:in progress

Didn't someone once say it shouldn't get easier..............just faster!

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Steve goes off topic more often than he runs......

Cheers Guys, the times were only minutes not mile paces though As I said to a couple of people last night, you only get what you put in to speed training, if you push yourself then you will get improvements, it might hurt but it will help....that's what I kept telling myself last night on the up hill sections

O.

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You had a good session on Thursday Owain, didn't reckon I'd get back to you on that last rep. Like you say you only get out of your training what you put into it, and your coming on big style....

My own training for this weeks has been like this
Monday - Trail, easy run, just under 7 miles, probably around 7mm pace http://connect.garmin.com/activity/8058294
Tuesday - Track, 6x500m + 1x200m every 5 minutes. Garmin Connect - Activity Details for Training - Track, Pitreavie
Wednesday - Grass, 7x750m(approx) with 3 minute recoveries. Garmin Connect - Activity Details for Training - Grass, Pitreavie
Thursday - Grass, as Owain says 1,2,3,4,5,4,3,2,1 reps with 1 minute recoveries Garmin Connect - Activity Details for Training - Grass, Pitreavie
Friday - Rest day (beer day :-) )
Saturday - Rest day
Sunday - Track, 5000m race at Meadowbank :-| I've been asked to run the B string for the club, will post results later.....

Need to remember this thread, I don't normally post my training, but no harm in it, sometimes it's good to hear what others are doing

Cheers
Barry

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Road Running Team Manager
Pitreavie Amateur Athletic Club