Monday Evening – 5k PB Revised

I’m part of a wonderful running group called TXR (Trails, X-country, Roads) Runners. Such a nice name! They have their sessions (usually speed work) on weekdays and on Sundays (long run). After getting bored of pounding the track alone during my training regime, I tweaked my schedule to accommodate a Monday TXR session to get rid of this boredom. Yesterday was my second run with them and by the time I stopped my watch, I had got a 5k personal best (PB), that was totally unexpected. I ran my previous PB during a sub-23 parkrun.

The original plan for the group was to run 3 sets of (2 times (400m @ 10k pace + 100m jog) followed with a faster 400m and finally a 400m jog). It sounds a bit complicated. Doesn’t it? But it was a wonderful workout! Putting it simple, you run around 12 laps, 6 @ 10k, 3 @ maybe 5k and the other three are simply jogs. I probably got this PB during the first and second set because I was very tired during the third and struggling in the first half of that set. Nevertheless, I am feeling stronger today as I look back on the last night. It gives me confidence now that I could do a sub-22 if I train a bit harder.

5k Personal Best: 22:52 22:11

https://www.strava.com/activities/926187505/embed/35cbf67adfb774679981d4a353a1b0a4ee1df736

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Training Log – Week 1 Day 3

Wednesday = Speed Training.

Well, not really for the first week. According to the training “schedule” it was meant to be a easy-pace run with some pick-ups but I converted that to 100 m sprints (I wanted to know how would I match up against Usain Bolt with my earphones on, but I had no idea how badly it would go).

I followed the same set of rules: warmed up for some 15 mins with easy-pace on the road en-route to the track, 5 times (100 m sprint followed by 300 m easy-pace) and then a easy-pace back home.100m

It turned out that my max. speed pace during those sprints is somewhere around 3 min/km which makes 100 m sprint in 18 seconds (if I assume that I am holding that pace throughout the 100 meters and I am also cheating on the fact that I did not start from a zero-pace start line, I was already moving at the start). So, by the time Bolt would get a gold, I’d hardly be halfway. that’s a bad defeat. But anyway! My target is to be faster and not to beat anyone in particular.

In my perception, speed-training gives an idea to the body and to the mind about how it feels like to go faster. Obviously, it feels terrible while I do it this way i.e. all of a sudden, but if carried out over a period of time, slowly and progressively, it is wonderful. Your legs would take to new places faster. Well, it could be just around the track in less than a minute, but you get the idea. the whole run can be found here:

https://www.strava.com/activities/891965624/embed/f156c11f8bc8c81e2e0360f379604b1dbec28f35