Thursday, June 27, 2013

Thursday run at work 27 June 2013

Did a run at work today today with a fellow called Andrew. We did an easy 5km at 5min pace followed by a good honest 10x30 speed session.

Its the first time I have done these 10x30 without a gigantic fade, and I felt brilliant through most of it. I felt a little tired in a couple and took it slightly easier in some, but finished strongly. I certainly did these much easier than I have in the recent past but there is a clear sign that I am handling these runs much better. Fitness is now coming along really well I think. A fairly sudden and distinct improvement I feel.

5km easy, averaged 5:04 pace and it was certainly very comfortable
10x30's paces in min/km pace:

I need to eliminate the slow ones, but overall I think its a good session. I feel amazingly not too tired at all after it.

I have a Friday run with a new running group at my local gym, 5:40AM. I will do a super easy 'whatever' they do and make sure I am reasonably fresh for Saturday, I plan another ParkRun and hopefully another improvement on my 5km race pace again. Based on how I feel I am running right now it really should be a bigger improvement than the most recent races. Here is what has been happening for my 5km races this year:

23:56 Sat, Feb 16, 2013 7:02 AM
23:06 Sat, Mar 03, 2013 7:02 AM
22:38 Sat, Apr 20, 2013 7:02 AM
21:50 Sat, Apr 27, 2013 7:02 AM
21:42 Sat, May 18, 2013 7:01 AM
21:25 Sat, Jun 8, 2013 7:01 AM
21:17 Sat, Jun 15, 2013 7:01 AM
21:10 Sun, Jun 23, 2013 7:02 AM

I have omitted some of the blowout runs, I was either hungover or too lazy to go fast in them. 1min and 40 seconds over 4 months. Meh its not good enough. At this rate I need another 3 months to get to where I was last year. That will mean it will happen at the same time last year, around September.

This running caper has taught me something about my body and training. The unavoidable..  The aerobic capacity I need to do my best 5km and 10km races really does need time - 3 months or so - and consistent volume ( weekly mileage). I am hoping all this speed work really will help compensate where I am not doing mileage. I have never done such a lot of speed work as I am doing now, and especially I am doing far more regular 5km races than ever before, so lets see.

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