Back on the wagon & a new PB: Hello again... - Couch to 5K

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Back on the wagon & a new PB

ChrisL
ChrisLGraduate
11 Replies

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...

11 Replies
oldestnewest
runningnearbeirut

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 :)

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ChrisL
ChrisLGraduate
in reply to runningnearbeirut

Thanks RNB

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ju-ju-
ju-ju-Administrator

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

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ChrisL
ChrisLGraduate
in reply to ju-ju-

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

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ju-ju-
ju-ju-Administrator
in reply to ChrisL

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 :)

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ChrisL
ChrisLGraduate
in reply to ju-ju-

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

1 like
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ju-ju-
ju-ju-Administrator
in reply to ChrisL

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

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ChrisL
ChrisLGraduate
in reply to ju-ju-

Dammit!

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Ullyrunner
UllyrunnerGraduate

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

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IannodaTruffe
IannodaTruffeAdministrator

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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