Did a 2k warmup before starting then ran the circuit in Centennial Park.
It was hell in the wind this evening. Could not find any rythym at all.
Ran the 3.7ks in 14:35. Average pace of 3:56 per klm. Not very fast with the wind. Plus I was doing on and off, so expected. Did a 2k cooldown after finishing.
Can't work out why my 5ks are so bad Ewen. I do 3:30/k for 3k but just can't get a decent time for 5k.
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Practise helps, although you don't want to be racing lots of 5ks in summer. When I was in Sydney we could do a track 5k every second at Botany. They're easier when it's cool.
With 5s, you need to get the pacing more spot-on than for 3s, where a fast start doesn't hurt that much. So, if you're capable of running 17:30, start at 84 second laps, NOT 80s. You also need to be very tough about not letting the 4th km slide.
For training, a bigger volume of long reps at race-pace would be helpful - e.g. 5 to 7 x 1000, or 1200s. Or, race-pace 400s with 200 floats at 4:30 pace (54sec)... so 84/54 for 12 laps. If you're capable of 17:30, do as much volume as you can at 3:30/km on speedwork days.
That was every second week at Botany :)
No good at 5k?
Here's why.
You have the legs of a flamingo and the lung capacity of a sparrow.
Simple.
XXX Blue Dog's Mum.
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