Looks like a good run to me with a strong finish as well.

Congrats on the PB

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0 - 14 Miles in 6 months, 2 hours, 13 minutes and 58 seconds.
Start weight: 18 st 4.. Current weight: 14 st 8.. Current Goal: Duchy Marathon, 8th March 2009

Great result!!!. You've broken 25 minutes, which is an accomplishment. Now keep at it and try to break 24 minutes.

Yes, well I figure if I can keep taking 1 minute off each week I should be down at 12 minutes soon enough ;-)

My Garmin 101 does do the splits!

Tried it for first time in a 10k race today - what surprised me was that I ran the first k in 4:30 when I thought I was being conservative! After that, k's 2-9 were all between 5:07 and 5:17 and I ran the last k in 4:50. So a quick start and finish and fairly steady in the middle.

Next time I do a 5k I will check the splits and post back

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a well ran race damo... that probably looks similar to how most of my races go... the 3rd/4th km's are going to be the hardest mentally, and that usually shows in the times.

RRR - that's some pretty consistant pacing! great stuff!

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www.richardsimkiss.co.uk

Ok, new PB, 23.55. Just managed to scrape under 24 so pleased!

Pace each km:

4.30
4.34
5.00
5.05
4.34

So, similar pattern to last race, slow in 3/4th km, strongish finish.

What is interesting to me is that I seem to have no problem running 4.30 pace. The problem is keeping it up over all 5 kms.

What type of training should I be doing to achieve that? I'm guessing its not speedwork (as I can run that fast) but general endurance?

Any advice?

Thanks in advance!

Well done Damo!

I did my weekly 5k time trial today and missed the 24 barrier by 14 seconds - still a PB by 25 seconds though.

You seem to be improving exponentially - it's taken me a couple of months' hard work to move from my first sub 25 to be in reach of sub 24!

Out of interest my splits today were:

4:51
5:02
4:41
4:58
4:42

The second k included an incline which explains why it was a bit slower, I was tiring in the penultimate k, but found a bit in the last k to speed up going for the PB. Thought I might get closer to 24 but was staggering by the end

I don't think some endurance work would do any harm, can't remember if you said you do a long run every week. Whatever you're doing seems to be working pretty well, so throwing a few other things might help even more. Maybe some speedwork would help you go even faster than 4:30 pace and thus improve the times even further.

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My Running Blog -

I would say longer endurance runs would help you improve most. Just up your weekly mileage and long weekend rund and you will find your 5k time will improve.

Thanks for the advice, I'm upping my long runs gradually, 40 mins was the last one, going up 5 min each week.

Pleased with the results, only started running and gave up smoking on August 1st! Gains will get less and less I know but I'm hoping to get down to 22 mins for the 5k. Also running a 10k end of October so that will be a new test.