Friday, February 10, 2006

Didn't feel up to a "lung buster" last night so i let my 2month old pb off the hook!

Just got a telephone call for a job interview on 22nd at 7:45am hmm could be a change in the air.


Ellie80 said...

Hi r2b - just dropping by to say hi! good luck with the interview! (although 7.45am seems a bit rough??!)

brucer said...

thanks for the welcome to blogging - hope all goes well re interview

Anonymous said...

Good luck with the interview luv georgia!!!!!

Anonymous said...

woop i think uve already don the interview .....................woops wrong timing!!!!!! luv georgia

Ewen said...

r2b... regarding your 5:15 1500m not converting to a 19:30 5000m - my suggestions:

Do two sessions per week on the track (for accurate distances). Make them both 'long interval sessions' at a fraction quicker than 3000m race pace. For you, this is about 22 seconds per 100 metres.

Start with 'walking recoveries' of 2:00 and reduce this over time.

Two suggested sessions:
1) A ladder of 900m, 700m, 500m, 300m, 500m, 700m, 900m. This is 4.5km in total. Do them all at 22sec/100m pace (66 for the 300m which will feel slow). This is also good practise for pacing and to get the feel of 3km race pace.

2) 4 x 1000m in 3:40. When you can do this with 1:45 recoveries try 5 x 1000m then 6 x 1000m.

Also, race regularly at 3km practising running evenly! Try and have every 400m split no more than 1 or 2 seconds different. If you are running 11:30, do the first lap in 92 seconds (will feel slow) and all others in 92 seconds. The later laps will feel hard.

On the days when you are not racing or doing a track session, run 7 to 10km at a relaxed pace.

The other thing which will help would be to add some 'form drills' to your training - you can do these every day.