The 9:59 mile thread. How hard can it be?

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jennywren Jun 2016 4:49pm, 26 Jun 2016 12,878 posts	0 jennywren Unlike the Legster I had a shocking run at Great Run Local this morning. There was a sub -30 pacer and I thought I'd have a go as I ran 30:12 last week. Wasn't very confident and maybe that was the problem. Lost the pacer before the 1k marker and just got slower and slower. Finished in 31:30! Argh. Think I don't really respond well to pressure.
bigleggy Jun 2016 4:51pm, 26 Jun 2016 5,822 posts	0 bigleggy We all have days like that tho Jenny. Your time will come.
LazyDaisy Jun 2016 7:44pm, 28 Jun 2016 14,736 posts	0 LazyDaisy Please Miss Summers, what's our task for this week? I did a brief intervals session this afternoon on my way to Morrisons (yes I was properly attired for running not shopping, but what the hell). I jogged a mile round the informal 400m 'track' (ie mostly tarmac path but with a 100m stretch of gravel along the top of the bank between the park and the road), did some walking lunges and then ran some fast but very short intervals. The one I was happiest with was the last, which was 130m at well under 8min/miling. I was happiest with that one because after the shorter but faster intervals (going sub 6 on a couple) it felt relatively easy and it was the longest. So now I want to extend the distance over which sub 8 feels comfortable. I've got a nice flat 600m tarmac esplanade to run along at Sidmouth this weekend (if I go out early enough on Sunday mornings there's usually few people around) so I could do something interval-y - but what should they be?
bigleggy Jul 2016 3:10pm, 2 Jul 2016 5,837 posts	0 bigleggy PB'd at the parkrun this morning. The stats are ........ well have a look at mile 3 1) 1m - 9:16(9:16/m) 6.47/7.35mph 2) 1m - 9:20(9:20/m) 6.42/7.12mph 3) 1m - 8:58(8:58/m) 6.69/7.68mph 4) 0.02m - 7(6:57/m) 8.63/7.1mph 8:58 - where the hell did that come from ??? This Sharkie lady has a lot to answer for
Maz.......... Jul 2016 3:46pm, 2 Jul 2016 7,940 posts	0 Maz.......... Well done leggy!!!!
Maz.......... Jul 2016 3:48pm, 2 Jul 2016 7,941 posts	0 Maz.......... I haven't done my homework yet but today's parkrun.... Bearing in mind it's a 1mile climb, 1 mile flat, 1 mile downhill
LazyDaisy Jul 2016 5:36pm, 2 Jul 2016 14,790 posts	0 LazyDaisy Love it, Maz Top work Leggy! Yes indeed, those speed sessions of Sharkie have given me the confidence to press the pedal a bit harder, and I got my fastest parkrun time this year today
Sharkie Jul 2016 6:08pm, 2 Jul 2016 9,408 posts	0 Sharkie Have been a bit absent. Sorry! Top work indeed, Leggy... AND you LD! If you want to try something a bit more traditional, LD, that will help your mile and 5k times (and speed in general of course) you should think about some 300 or 400s at mile pace with jog recoveries - OR complete recoveries. In your case I think jog or SHORT semi stationary recoveries would be best given your propensity to walk when the going gets tough. THINKS...... Hmm, not sure whether you should try this on the prom tomorrow after what sounds to be a fast run today but you could do 4 x 600. That would be good! Say 8:30 pace (no slower- see how it goes) and 4 minute recoveries. Just the four reps - see how it feels and if you can keep them all the same pace. Don't let the last one fade.
Sharkie Jul 2016 6:25pm, 2 Jul 2016 9,410 posts	0 Sharkie Leggy is that a real live 5k PeeB? I think it is but can't do the sums from your stats. Ha! Have just sneaked a peek at your training - 27.41...it IS a Peeb! And I think you might have been paced to the previous PeeB. Best WAVA too? Whatever, it's excellent and I know you can go faster - you actually prove it time and time again. Do you think your avoidance of the biscuit barrel has helped at all?
LazyDaisy Jul 2016 6:29pm, 2 Jul 2016 14,793 posts	0 LazyDaisy Thanks Sharkie that's perfect. I was going to go long tomorrow, in readiness for the HAlf on September, but belatedly, I now have got a place in a 10k race on Monday, so had changed my plan to something short and 'swift'. (As an aside: We came home from Sidders last night in a change of plan, as the builders have progressed further than we expected and thus the house was much more of a building site than we anticipated. So my running will be in the park and not on the prom!)