Monday: 1h05 easy
Tuesday: Fartlek 10 x 1 min
Wednesday: 20 mins Fast (challenging route) - (5k in 19:17)
Thursday: 1h07 easy -> hard (helping in a tough 20:10 5k) -> easy
Friday: 1h10 easy
Saturday: 1h30 easy -> moderate
Sunday: Pure Fartlek - 20 mins
58.4 miles total.
A significant increase in mileage and lots of fast miles.
I expect to reduce mileage and increase intensity next week.
Hi Fulmar - first of all where did the time go? I've just seen that my last post here was late 2017.
How is your quest for sub 16 going?
I have had a difficult period. Following my rib break in Nov 2017 I sustained a groin injury in Feb/Mar 18. I had a "Gilmores Groin" operation in May 2018. I am hopeful now of getting back on the road to a sub 16.
I hope to start contributing on here again.
Be great to hear from you. I hope you have kept more consistent in your journey than I have!
Good to see you back here!
With you gone and the lack of 5k/5000m races around here I actually went a bit numb in my training, and then I signed up for a Marathon in November to get me motivated to train with some purpose again.
At the moment I am not sure I will run that Marathon but I am shedding the extra 10 lbs little by little and gradually getting stronger.
For now I want to transition into trail running but I will still keep some speed in my training. I hope to be back in the 17s this year, 16s in 2019 and then we'll see.
I see you have already gone sub 18 in July. How's it going now?
I have my first race since my operation in May tomorrow at the Northern 6 stage relays in Manchester in the UK. I understand it is a 4 mile leg so I'm hoping for a good run.
I plan to write a race report on my blog for those that are interested. After that I'll be moving into the 2018/19 cross country season again. Hoping to build on last year.
And so the quest for a sub 16 minute 5k continues...
For those interested I have come up with the concept of what I call "Running Proof Points". This is something I am using to help guide me towards the sub 16min 5k. I guess you could call it a structured way of tracking my progress.
Well I had to pull out of the first XC fixture here in the north east of England due to a head cold but I did manage to get out last night and run a 1 mile race. It was the first time I'd ever ran a mile.
To run a sub 16 5km I believe I need to be able to run a mile in 4:37. I managed 4:49 last night which seems to be around 16:35-36 5k shape. So still a long way off but actually I am very confident I can improve.
I did run out of steam the last 200m to be honest and I have never felt lactate acid build up in my arms like that before. So I need to plan some mile type workouts and also maybe focus a bit more on S&C as I don't feel that stable in terms of running economy running at that pace.
Anyway, onwards and upwards and I'm excited to be running the National 6 stage relays in Birmingham this weekend for the first time. I must say I'm really enjoying just getting out there and doing some racing! Long may it continue.
Yes, a very humbling experience! I was only there to make up the numbers and was a couple of minutes slower than my team-mates! Even by my standards it was poor, though - only just inside 7 minute miles!
But then on Sunday I ran the XC and ran a course best, so was very pleased with that but still need to improve quite a bit to get promotion to fast pack, especially now they make us give a larger headstart to the slow pack than the men have to give to their slow pack (which is absurd!)