Back on the wagon & a new PB

Hello again. After doing a few 10k runs I kind of lost interest / motivation & didn't find the time to run for 2 weeks. On Friday I thought I really must go for a run if I am not to stop altogether and just went for a quiet jog around without any targets or prompting from 'Lauren' on my app. I stopped after 4k out of boredon / laziness and was really surprised that I had done it in 19:17 which was a second faster than my previous best for 4k. I would have thought that I would have got slower by not running for a fortnight but it seems that the break did no harm and the longer runs 2 weeks ago had actually improved my natural pace.

So I went out again this morning. My plan was just to run without any prompts again but do the full 5k this time to see if a PB occurred naturally - and so it did. I did put in a bit more effort for the last 500m or so but I was still standing at the end and the timer said 23:29 which is a whopping 39 seconds off my 5k PB from a few weeks ago. Maybe there really is something in this long-slow-run thing and it really does improve your shorter distance times...

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10 Replies

  • Yes, long and slow is what the experts say is the key.

    80-90% of your running should be at an "easy" pace (you would be able to talk). Beware pushing yourself all the time, but well done on your pbs and for getting back into it :)

  • Thanks RNB

  • wow that is a fantastic time, well done! And yes long and slow is best, and more enjoyable too :)

  • Thanks JJ. I assume it is acceptable to speed up a bit towards the climax ?

  • ha ha ...yes I always like a steady speed up, and a full on PTB right to the climax giving it everything I've got :)

  • I have thought about this for 10 hours now. I give in. What is PTB?

  • You know..... 'Push that body', and if you want the rest, ... 'Punish that body'.. Tut tut... How could you forget ;)

  • Dammit!

  • Well done Chris - a time I can only dream of!

  • Brilliant Chris. I posted recently that my PBs for my home 5k and Parkrun both came in months when I did not run much and the home 5k was after a nearly 3 week break, so I think that having put the groundwork in, resting the body, rather than punishing it (JJ) can give rewards. There is so much to learn..........

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