Running

I was hoping for 72 minutes...

Strava seems to have sorted it all out now. Weird.

@zazkar rest. Unfortunately. And easier to advise than actually do.

If the only effect is sniffle/sneezes then I train, owt more than that (e.g gunky coughs, aches etc) then it's not worth making it worse.

Broadly speaking this is my approach too, although if I feel badly bunged up then I might wrap up warm and do something very gentle to unblock the pipes a bit.

What's the verdict on training, with a cold?

What does @kl think?

Ha! WWKLD? @kl's modus operandi seems to be:

• run 30+miles in chronic pain
  
• go to doctor
  
• Receive diagnosis of running induced severe back problem and prescribed complete abstinence from running.
  
• rests for a week or so before getting bored
  
• run for 30+miles in chronic pain
  ...
  ...
  ...
  
  
  
  

P.s. How is the back?

2nd parkrun ever, beautiful sunshine and light breeze. I felt slow but knocked 20 seconds of last weeks time, which pleased me, 23.56 aint bad. Might be able to improve on that time a bit as well as I get used to this running for runnings sake malarky, I definitely felt like I could shave a couple of seconds off.

With the thumb healing though it might be a that next week is the last one for a while, as saturdays become hockey days again.

My watch is trolling me:

lel

#yourunlikeafatty

in other news, ran Paris Half on sunday, still wasn't better and was chowing down cough pastilles like a Beverly hills housewife pops Vicodin . was noticeable about 20 secs a mile slower than in brighton at the start and then the sun came out and the temp ramped up massively so by mile 9 I started to fade and the pace gradually dropped off slowly all the way to the finish, had nothing in the legs even for the downhill to the finish. definitely not running on top form.

ended up with a 1:45:48 so almost 7.5 minutes slower than before I got sick but it's still my second fastest half so can't grumble.

marathon training starts again tonight, got some major DOMS in the legs but a run should hopefully shake them loose a little. less than 5 weeks to Paris full (and 2.5 weeks to berlin half)

whatever that prediction model is, its a load of shit, there is no way a 20 minute 5k relates to a 3:11 marathon....

It's pretty close to the Daniels' tables predictor

And McMillan, with a multiplier of 1.06

that predictor is based on the VO2 Max calculation

It'd have to be a comfortable feeling 20 to realistically equate to 3.11 Mara surely?

my real world paces so far this year are

5k: 20:39 @ 6:39/mile
10k: 44:31 @ 7:10/mile
half: 1:38:21 @ 7:30/ mile

all of which feel like 'soft' PBs (i.e. I could have run faster if I hadn't held back a little).

my 'gold' marathon target is currently

full: 3:20:00 @ 7:38/mile

which i think is not outside the realms of possibility looking at those other times.

If you trend down by 20 seconds / mile across all those distances you pretty much get the same times as the race predictor

Thanks for the rest advice folks, I know it makes sense, but all I can see is the clock ticking down to London and I want to be out there putting in the miles.

@HatBeard our paces are similar. 3:20 is my London target...

Would the best way to get my 5k time lower be these intervals that people talk of?

I need to knock 7 seconds/km off my time.

I'd like to know this as well. From having read this thread previously I was planning on trying out the track at ladywell and running 8 x 1k at 3m45sec per k. Or something like that, basically a bit faster than my current 5k pace. Is that basically the strategy? Run intervals at a faster pace than your standard to try and increase you standard pace?

For the weeks before finally breaking 20min 5k, I had been doing 6-7km runs, of which contained a 1k warm-up, then 500m of intensity (usually ~3:40min/km), then 500m recovery (4:20min/km pace).
I'd sometimes mix it up a little to see if my body had improved, usually by increasing the full-gas interval to 1 or 1.5km, but keeping the recovery the same.

I.e, not very scientific. I was just going as fast as I could for 500m+ at a time.

2nd Pifko Jr. arrived on Friday though, so it's gonna be a while before I can improve my time in the near future :)

Congratulations! And thanks for the advice, I'll try some 500-on/500-off.

Thought I'd stuffed up big time yesterday, I'd usually have an easy flat run after racing on Sunday but as it was the only nice day of the week I had a lovely hilly 15 mile trail run around Gower.

Knew my achilles was a bit sore from the start, it didn't get any worse but I could feel it all the way around.

By the evening I was limping badly walking home from work and thought I'd stuffed up London, had a good session on a foam roller last night and have woken up to no pain at all :)

I'll rest today but I'm still hopefull I can race San Domenico 20 on Sunday :)

@Dammit put your most recent race pace into here http://www.attackpoint.org/trainingpaces.jsp and then follow a 5k training plan using the paces it suggests.

I'd personally try to do one threshold session and one repetition session per week, the threshold for 5 k could be something like 10 minute warm up, 10 minutes threshold, 5 minutes easy, 10 minutes threshold and 5 minutes cool down, the interval, I'd go something like 10 minute warm up, 6x400m interval with 100m recovery between each one and then a 5-10 minute cool down, over the course of three weeks add 2 minutes per threshold set per week and increase the interval number by 2 per week, you should see some pretty decent improvement even in 3 weeks...

I'd approach a 5k in the same way I approach increasing my cycling FTP. Ultimately they both involve maxing out Your output for 20mins (well 22mins for me I Guess).

Basically what Sainsburys says.

I found 1km over'n'unders pretty effective, and pretty simple to do. Assuming my base 5km pace is around 4:30.

Warm up - 5:30min/km - 1km
Over - 4:10min/km - 1km
under - 4:50min/km - 1km
repeat.

My cruising speed is 5min/km. So much like the bike Version, the unders arent really recovery.

the best way to get my 5k time lower

Is to just run faster.

HTH

Having been unable to push pedal or tarmac for more than 30mins for quite some time. I did a slow 14km last night.Felt strong at the end too. Think I'm heeled :)