I like to use my LT pace to predict 5k race shape. To me 5:50ish predicts sub 17 5k fitness. And of course looking ahead to sub 16 we need to be feeling like 5:30 miles are "comfortably hard".An easier week, in terms of mileage, but with 4 specific sessions.
The good news is the LT run. Ran it by feel and, even though I was trying to slow down, I just felt good and ran it 30 seconds faster than last week.
Daniels agrees with you and I guess that was not a real Tempo run I felt good and went a bit fast.I like to use my LT pace to predict 5k race shape. To me 5:50ish predicts sub 17 5k fitness. And of course looking ahead to sub 16 we need to be feeling like 5:30 miles are "comfortably hard".
You ran really well there. Fortunately nothing worse happened from that fall during the other run!
I think you should jump from thread to thread and go for it.I reckon I'm capable of achieving a sub 16 5K time given a few years training, just depends how much time I can commit to training, current best is 20:17, but back when I did lots of cycling I had my Vo2 max measured in a lab and it was pretty good.
Good luck for the race and let us know how you do.I am reducing mileage this week. I will also race on Sunday. A hilly 4mi road race without any specific goal other than not lose to three runners who will be there.
B, L and P. I will let you know how it went.
L didn't go so that was one less to worry about!Did you manage to keep up with B, L and P? :d
Have you had an x-ray?Guys - bad news - I have had confirmation that I have a broken rib!
I have been running (albeit easily) with this injury since 19th November!
Pretty gutted but trying not to over react to the instruction that I may need 4-6 weeks at the moment as this came from uk walk in centre nurse who also winced at my resting HR of 44bpm! She likes to see >50bpm apparently!
Will speak to some trusted people and decide what I can and can't do. I think I will be back to my walking routine once more...
More news to follow on the Blog.
Thanks very much for the advice and support! Really helped me and just need to be patient! One of the reasons I started the thread was that I hoped it would help me on my journey and this post alone has made it worth it to share my goal!James - Good luck for the race!
Kevin - I have just checked my training diary and it took me 11 days (of slow running) to start running fast again after cracking two ribs.
The discomfort persisted for many weeks after and now, almost 5 years later, I still feel "something" there once in a while, during faster sessions.
It may be just a bump on the road for you and if you can get back to training within two or three weeks you may even benefit from complete rest.
I hope you get well soon!