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Advice on the Victory 5
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What time you looking at/for?
Paul - Well done on the GSR and have fun at the LFOTM.
Shelf Side - I think your schedule is just fine. In fact, if anything the tempo session on the Saturday will help keep the pace sensible during the first half of Sunday's long run. Now that XC season is about to start, there's going to be plenty of runners racing on a Saturday and running long on the Sunday. I'm not sure I'd want to do it the other way around though!
Not thrilled with this time, and i'm not going to make any excuses. But a pleasant setting for a race, and I love London. Very chilly, but bright and sunny with no wind! Definitely one i'd do again.
Pammie, were you a number like 280? I saw some Benfleet people... one of which may have been you...
I'm putting it down to lack of recovery.
I made the mistake of lining up virtually at the front too... and keeping in the top 6 runners for the first km. Which meant I passed 1km at 3:27....!
I should've known i'd burn out.
Paul well done even if it wasn't the time you wanted i have doen the start too fast myself in the past
Yes i was 280 looked round but couldn't see you. Glad to here you'll do it again i do it every month (if i can) i find it good with practice you get to get that pacing thing right
Unlucky Paul. Sounds like you hadn't recovered fully from the GSR.
I did it in 19.36 which I'm relatively happy with but still think I could have gone 10-15 secs faster if I'd rested up properly.
My official time says 19.41 which is definitely wrong - I started my watch on the gun (or that guy shouting go!) and stopped it as I crossed the line. Strange, but I guess it must be hard to record all the times with so many people coming in.
I think I got the pacing wrong because it's been so long since i've done a decent 5k race, and all my stuff's been geared towards 10M/Half-marathon
I typify the "paralysis by analysis" thing of over-thinking all aspects of my training and racing.
Which will probably irritate all of those who have given me suggestions and advice! However, I firmly believe that an individuals approach should be tailored to them, and tailored to their unique responses to different types of training.
To this end, I keep trying new things! With only 5 weeks until the Victory 5, my priorities are:
Having done a decent time at the GSR, I know i've got the endurance and speed-endurance to run a decent 5 miles. But I think the next 4-5 weeks would be best spent on anaerobic stuff and sharpening up. With that in mind, I thought about trying the FIRST training programme for 10k. I thought this would be ideal, because the lower volume and frequency of training would reduce the likelihood of injury, whilst the increased intensity would help with my aim of honing my speed.
I got started on this today with some cross-training. I prescribed my own 35 minute session rather than following one of those, simply because I wanted something a bit tougher and more mixed.
It went like this:
5 min warmup on bike, level 2, 90-100rpm
20 mins of 90sec fast, 90 sec slow (fast sections done at level 5 with RPM as high as possible, slow sections done at level 3 and around 90-100rpm - to keep the legs moving light and fast)
Then 10 mins of the above protocol, but on a Concept 2 Rower... all 10 mins done at Level 7 resistance, rowing as fast as possible on work segments and casually on recovery segments.
Afterwards, 5 mins of static stretching and some basic soft-tissue work. Job done.
20 mins at 6mph warmup
6 x 800m, each done in 2'54"
I felt quite sick for about half an hour after this.
Great splits for the 800ms. Look like you used a treadmill, but even then it shows you should be capable of close to 19min for a 5k. What were the recoveries?
I did a good 12 miles yesterday - started nice and slow and picked up the pace progressively, doing the last 2 miles at LT pace. Legs feel good today, but have a slight cold.
Re your training, do you really think you need the anaerobic stuff? VO2 max surely has to be the number one priority until the Victory 5...
I meant VO2max when I said anaerobic... I thought by their very nature the two terms were interchangeable.
I did do the above training on a treadmill, yes.
I'm pretty sure they're different. Anaerobic means without oxygen and VO2 max is your maximal oxygen uptake.
1 mile slow
1 mile fast
1 mile slow
2 miles fast
1 mile slow
1 mile fast
1 mile slow
All the fasts will be doing at around 9mph... all the slows will be done at 6-7mph!
Today:
Didn't quite manage the whole 8 miles, was dying and had to cut it short at 6. Probably did the recovery miles too fast.
6 miles in 46'28"
All fast sections done at 9.2mph... all slow sections done at 6.7mph.
Still a good session, left me barely able to walk by the end.
Stopped 2 or 3 times for water.
Looks like you're not hitting your 5k pace which won't have the biggest benefit for your VO2max but, then again, it could be pretty much bang on your 5 mile pace so good training for the Victory 5...
Still, shorter slower recoveries seem to make sense and possibly do the race pace stuff outside.
The 1 mile fast, 4 mins slow session sounds like quite a good one, i might try that next week.
2 miles warmup
4 x 1200m, all done at 10mph, with 400m recovery walks
1 mile warmdown
My bum hurts now.
60 minutes cycling in teh gym tomorrow... probably have it on a nice easy resistance like level 3 - 4. Will aim for 16 miles ish.
I didn't cycle yesterday, instead a did a small metcon that took about 21 minutes altogether (including moving between exercises and 60 seconds rest between rounds):
"Fight Gone Bad!" (Modified)
Three rounds of:
Thrusters with 10kg Barbell (Reps)
Sumo deadlift high-pull, 20kg Barbell (Reps)
Box Jump, 13" box (Reps)
Push-press, 20kg Barbell (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Taken from www.crossfit.com