Well, if I do it, then it won’t be early. I’ve just been out to the bins and it is bitter out there, frozen fog and the lids on bins needed prising open with a screwdriver.
phuck dat!
1 Like
10 Likes
1 Like
Gross… but I bet it does the trick …?!?
1 Like
Don’t knock it until you try it. Seriously, 2020 is shit. See you all next year. Take care all.
3 Likes
I was planning on running today… But way too slippy.
I won’t be anywhere near pb… But want a baseline.
Alot of people hitting this from different fitness levels…so how do you pace it, or set a goal time??
Historically I was doing alot of tempo, doing parkrun regular so knew exactly where I was.
Not ran a hard 5k in probably 9 months. Only had a few faster runs in that time. Been doing intervals of various types but don’t feel I can base anything off those.
I know the “go out hard and hang on…” Mantra…but I’ve always enjoyed it more when paced evenly.
So what’s your approaches??
Negative split
2 Likes
For a 5, I try to gradually increase in the first km, then have an even effort then empty it with about 500mtr to go.
1 Like
But what’s the starting pace?
I mean I’ll go for a sub 20 on the basis I’ll be annoyed if I’m slower than that… So start at 4s or just over. But if I could actually run something closer to 19, that’s to slow a start.
I’ve never run so blind (well except 9 months ago when in exactly the same situation )
2 Likes
About four flutes of Prosecco so far
3 Likes
It’s the same
Just with ice, snow, a hangover and a global pandemic …!
No bother … sub 19…?
I’ve always run a 5k something like :
X.20
X.24
X.24
X.26
X.18
3 Likes
I’m game, but will be waiting a few days for the weather to warm up slightly before a fast attempt.
Long ride tomorrow, any slips will be blamed on the ice rather than the wine.
4 Likes
I’ll admit I’ve had this in memory since April.
3 Likes
I run a 5km pacing on aerobic feedback such that I think I can achieve it, that is in fact true of all the longer distances too, however if I am at all under conditioned, or under motivated I will fail to maintain the pace. However that is still almost always faster than the alternative as if I take it easier in the first 8 minutes, I still don’t get to go much faster in those situations where I’m not up to it. So I’ll be similar @gingerbongo when PB’ing although slightly faster on the first 2km, but if I’m running one I’m often likely to fail with X.10 X.21, X.50, X.55 X.50 simply 'cos I can’t be bothered. I am sure people who can flog themselves to death and be utterly knackered at the end collapsing over the line won’t recognise this at all.
However when I’ve taken the first two km in what would be an iso-paced 5km, I fade just the same, I’ve just lost 20-30 seconds from the first 2km. So that’s what you’ll see tomorrow, a faster couple of km at the start, and probably a big fade…
1 Like
Would be interesting to see people’s splits from their actual 5km PBs (notwithstanding tomorrow’s heroic efforts)
2 Likes
Here’s mine for an 18:51 last year (2019), I’m a terrible starter and go too hard and suffer later.
3:34
3:48
3:47
3:50
3:48
5 Likes
In a sub-something thread I posted my training diary leading up to a 5k race.
Zoomed in, I had a lunch run & for the race my splits all seem a bit random, but this would be back in the day with me hitting my lap button at dubious km markers.
10 Likes
Park run (remember those) back in Feb for 18m12
8 Likes
You went sub 16?! Fuck me!
5 Likes