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  #11161  
Old 03-05-2019, 07:35 AM
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Just to add on to what cantspell and AJ have said, most of your runs should be slower. But train at your current fitness level, not what you want to get.

If you have a 60min 10k PB that's a pace of 6:00 min/km, so you should be training at 7:10-7:40 min/km regardless of what your next target is. Someone with a 50min 10k should be training at 6:00-6:30 min/km which is actually your race pace and you don't want to be doing every run at your race pace as you're increasing your chances of injury.

That said, if your run of 7.25k in 37.07 is at near max level. Then your easy pace should be in the 6:20-6:50 min/km.

Run slow to run fast/long.
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  #11162  
Old 03-05-2019, 09:18 AM
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Just unashamedly bigging up my younger self with a nostalgic memory of 37:40 time in the Croydon 10k early 90's. Three weeks training for that after not running competitively for more than a decade beforehand. Never done one since and now after just staring Parkruns hoping to achieve 55mins for it before end of July. Age has withered me
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  #11163  
Old 03-05-2019, 10:17 AM
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Just unashamedly bigging up my younger self with a nostalgic memory of 37:40 time in the Croydon 10k early 90's. Three weeks training for that after not running competitively for more than a decade beforehand. Never done one since and now after just staring Parkruns hoping to achieve 55mins for it before end of July. Age has withered me
You'll be posting our 800m & 1500m times aged 12 & 13 next!

That was a great effort with so little training back then.
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  #11164  
Old 04-05-2019, 11:52 AM
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24:46 for morning Parkrun. Third attempt. 28:28 first one 25:45 second and today's third. At this improvement rate I should be doing it in 10mins by end of June.
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  #11165  
Old 04-05-2019, 01:42 PM
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Good time- the rate of improvement will eventually slow down but youd know that anyway.
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  #11166  
Old 04-05-2019, 02:24 PM
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Good time- the rate of improvement will eventually slow down but youd know that anyway.
Ok. End of July then
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  #11167  
Old 05-05-2019, 06:13 AM
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I did Banstead Park Run yesterday in 20:26. This would have been my PB by 20 18 seconds.

I hadn’t realised, when I beat 20 minutes a few weeks back, that I’d beaten my PB there by over 50 seconds!!
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  #11168  
Old 06-05-2019, 06:44 PM
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so after last tues session i have a couple of "recovery" runs followed by a rest day that leads me to sat session; this was 3 miles @8.30,3 mins rest then 1 mile @8 pace...

all targets met,although the last 1/2 mile of the 3 together with the 1 mile were hard work!!!

coach is happy!!!

then i had a long run yesterday (60 mins) and whilst it was slower (ranging from 9.10-9.40) it was comfortable without me feeling tired ( run on the croydon 10k course so not exactly easy!!)

tomorrow i have a speed session; unusually coach has asked me to run it on the track (croydon arena), usually she prefers me to run in bedd park or on grass track at Lloyd park when its available ,but having seen the pacers set she wants to test me and she believes that they are obtainable on the track!!!
session is 2x1k @7.45 pace of 90 secs then 6x500 mtrs @7.30 pace off 75 secs

now that my training seems to be going better im going to look into doing some "core" work,plus getting proper advice on what i eat; im looking at "MYPT " in st georges walk as a Strider is part owner of it, then itll be either my coach or the coach at MYPT for the food help.....
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  #11169  
Old 07-05-2019, 06:28 AM
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I did Banstead Park Run yesterday in 20:26. This would have been my PB by 20 18 seconds.

I hadnt realised, when I beat 20 minutes a few weeks back, that Id beaten my PB there by over 50 seconds!!

Good run Tomo - I ran 20:25 on Saturday over 75% grading lost all my time on the 4th km.

Run ted pepper 10k yesterday where about 7k is on trail paths and was pleased with 43:22. Just the 5 and a half minutes quicker than last year which showed how much London took out of me then.
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  #11170  
Old 07-05-2019, 11:57 AM
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Yeah, my 3rd KM was pretty slow (though the hill accounts for that), but took me a long time to recover in the 4th KM. I've not done as much on speed and hills over the last couple of weeks, due to trying to get match fit for the REMF football match, and what felt like a week of recovery. So I reckon if I have a couple of weeks of trying to get my speed back up a bit, and some lunch time hill runs up Primrose Hill then I should be be able to knock a bit more off. I hope!!
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  #11171  
Old 07-05-2019, 05:36 PM
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Done 5k in 23 Mins 55 Secs today.

Really ******* pleased with that.
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  #11172  
Old 07-05-2019, 09:48 PM
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Done 5k in 23 Mins 55 Secs today.

Really ******* pleased with that.

Well done mate -keep posting your progress.
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  #11173  
Old 08-05-2019, 07:58 PM
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Done 5k in 23 Mins 55 Secs today.

Really ******* pleased with that.
Nicely done, well done!

I ran 11.48km in 57:45 this evening...

My 10k time you ask? 1 second inside 50 minutes! 49:59!
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  #11174  
Old 09-05-2019, 07:05 AM
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Nicely done, well done!

I ran 11.48km in 57:45 this evening...

My 10k time you ask? 1 second inside 50 minutes! 49:59!
Nice one

But I'd have to have done the extra 0.02km

I have a thing about my runs ending on a .5 or .00
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  #11175  
Old 09-05-2019, 07:32 AM
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Nice one
But I'd have to have done the extra 0.02km

I have a thing about my runs ending on a .5 or .00
Ha I didn't know how far I was running. I knew what 10k was but after that I was just running to add a bit more distance.
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  #11176  
Old 09-05-2019, 07:59 AM
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Nice one

But I'd have to have done the extra 0.02km

I have a thing about my runs ending on a .5 or .00
Yeah, I'm exactly the same. I accidentally saved a run half near the end of it yesterday, and it properly wound me up. I realised about 200 meters later, so started a new run for the last KM, but it's all over the shop now.
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  #11177  
Old 10-05-2019, 10:10 PM
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Trying a new PR near Stroud tomorrow as at the end of a holiday in The Cotswolds. I've been drinking beer and wine and eating pub lunches all week so expecting some serious repurcussions!
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  #11178  
Old 11-05-2019, 10:03 AM
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Trying a new PR near Stroud tomorrow as at the end of a holiday in The Cotswolds. I've been drinking beer and wine and eating pub lunches all week so expecting some serious repurcussions!
How did you get on mate? Not the best prep for attempting a new PB!

I did 22:41 at Parkrun this morning. Couple of reasons for not getting a PB, firstly I started from the back instead of close to the front, and secondly I stacked it turning into the woods (this is Riddlesdown) on the second lap, so lost some time there and also afterwards because it hurt a fair bit. Still pleased with that time and a finish of 37th.

I also find that if I have someone I'm close to towards the end I race them to improve my time but didn't have that today.
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  #11179  
Old 11-05-2019, 11:46 AM
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20 seconds off PB of 24:46 this morning at Parkrun but pleased with that as didn't feel right when warming up so didn't push it. Getting under 24mins still the target by 8th run. Done 4 so far.
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  #11180  
Old 11-05-2019, 01:53 PM
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Well done Woosie and am phibian good to see you still doing parkrun
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