2017 DA5K

2017 DA5K

Race No.

1st MV50 !

Bedford Harriers Awards Night

Just a couple of awards this year. Just pipped at the post; last-minute for senior 3rd place marathon but still got MV45 marathon.

2014 Road Race Championship... Only Third, Still, Jerry is a worthy winner, third year running and Steve is in a class of his own.

I was very surprised to get 3rd  - well pleased with that.

10x 3 mins with 90 secs recovery

Not so much the session  that made it tough,  but  long warm up/cool down  turned  this one into  a 12 mile plus session.

Didn't  feel that great for most of tonight either.  Not eating well for much of the day,  then a sports drink just before made me feel quite empty and jelly-legged.

Doug Anderson 5K race

Went better than expected. There were some notable performances by many members of the group. My 18:11 was a bit of a surprise since that was a 17 second improvement on the recent parkrun.

Beaten to the club MV45 Championship by Gary Finch; I tried to draw the finish out of him early but his reputation as a fast finisher was justified by his 1 second win. It was a double defeat for me since he won the race MV45 too. Still - next time maybe.

Race on Garmin

Previous
2013 - 18:54 (Club Champs MV45)

Coaching 2

Second supervised coaching session.

This time a pre-determined 7 mile run with 6 x 2mins with 1 recovery. Did this a one complete set at 5k pace ( I think I said 10 - oops, thankfully one one picked up on it to embarrass me).

This was a bit of a softer session as most will be running the Club Champs Half-marathon on Sunday. 2 had raced the night before.

Planned the route on Mapmyrun.

Splits
1 - 5.36
2 - 5.44
3 - 5.39
4 - 5.45
5 - 6.01
6 - 5.38

Coach Paul

First session taken tonight. 6 x 6 1/2 mins with 90 secs recovery.

Quite a tough one not to be underestimated. I couldn't run it at 5k pace but did manage just under 10k. Out and back along Willington track. We were treated to a downpour for the last mile.

Garmin says

7 x 1k

Tonights session was from Bromham. 7 x 1k in 5 min turnaround.

7 x 1k Garmin

     Pace  Time
1- 5:54 - 3:36
2- 5:41 - 3:27
3- 5:50 - 3:31
4- 5:54 - 3:36
5- 5:55 - 3:40
6- 5:46 - 3:29
7- 5:51 - 3:41

3 x 10mins with 2 mins recovery

 Good session tonight - good seeing as I finished as strong as I started and only minimal back pain toward the end.

Garmin and route

It seems like the coaching committee are happy to have me on board as a coach, so.... I may have to devise some sort of tough killer session to go with some of the others.

2 out of 3......

........aint bad.

Well not tonight anyway. Always finish the session, that's what I like to do. But tonight, cutting short our 1000,800,600 off 200m (80secs) recoveries session was only good for me. Stopped just as the pace/fatigue was starting to hurt. Result - 2 hrs later and I feel fine.

1000,800,600

I've been asked if I would like to take on some coaching within the group, seeing as the group below is to reform and the club is short of top-end coaches (I think there I'm referring to coaches capable of keeping up with faster runners rather than 'top-end' being an excellent coach - over the best part of 20 years I think I can claim to have done everything wrong, at least once and, often more).

6x6.30mins with 90 secs recovery

6x6.30mins with 90 secs recovery

First proper session post London. Good to be 'back in the room'. 

The six sets were ok but the journey back to the stadium was tough and seemed never-ending. 

Shin fine, no issues. Back, ok mostly running but got sore on the slow run back - seized up for a while but ok later. We'll see in the morning. Got really cold quickly afterwards - didn't get warm (even in the car) until a hot shower sorted me out. 

Silverstone next week? hmmm.

Faux Bondarenko

Faux Bondarenko at Garmin connect

First night back training with Bedford Harriers since London.

Can't really claim this as a proper Bondarenko session as the back is still playing up and I only did 2 of the 5 sets at 50% of the effort I would normally do. Never mind 8 1/2 or so miles was a bonus - at a reasonable pace too.

wikipedia says - Olga Bondarenko

More about the session

Doug Anderson 5K race

Garmin

Previous races
None

Runners Page

I have my very own runners page on the website.

My runners page

Joined Bedford Harriers

Thought it was about time i joined a club again, need to improve my running.

Looking for another sub-3 hr marathon before I'm 50.

Bedford Harriers