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The Pete Plan blog

Farnborough 5k – 4 weeks to go

Posted by thepeteplan on April 20, 2011

With less than 4 weeks left to the Farnborough 5k race there is not long left to get you entry in. Forms have to be received by Monday 2nd May, which as that is a bank holiday (I didn’t realise this at the time) effectively your form will need to be in the mail next Tuesday if it’s going to get to me in time. See the “Farnborough 5k” tab at the top for the entry form and details. There is also a mirror event taking place on rowpro – details of this are also above.

The race line ups are going to be good. We have a couple of men with sub 16min pbs entered, and quite a number more under 17mins. On the women’s side there are a few with sub 19min pbs. So we’re set up for some great head to head races.

Last time I posted I was actively avoiding doing the 4 x 2k session. Here is now that went when I finally sat on the erg to do it:

For some reason I seemed to have developed a mental block on this session. My target in week 1 looked straight forward on paper and I failed to hit the target in the final rep. At the second attempt in week 4 I was fatigued going into the session and deliberately paced it slow. I made my first attempt at this session for week 7 on Thursday, and didn’t even get through 300m of the first rep. On Friday I did a hard 10k in preference to a proper attempt. Today was the last possible day to do the session. Still the target on paper is straight forward, and still I had a mental block on actually pacing it flat at the target. I needed to break this cycle, so I devised a pacing plan to get through it.

Target = 1:42.5 (just break 6:50 on each rep)
Plan = Negative split each rep from 1:45
Reasoning = I have just done a straight 10k at 1:45 pace (1:45.6, close enough), so there is no way I can’t start the reps at this pace even if I get tired. I have also done 8 x 900m reps sub 1:40, so I can do the last 900m at 1:40 in each rep to hit the overall target. So worst case 1:45 first half, sub 1:40 second half.

Execution:
4 x 2k / 5min rest:
6:49.8 / 1:42.4 / 28
6:49.7 / 1:42.4 / 28
6:49.7 / 1:42.4 / 28
6:47.5 / 1:41.8 / 29

8k = 27:16.6 / 1:42.2 / 28

So job done with a far from optimal pacing strategy. Pretty much it was 1:44 first half, 1:41 second half of each rep. I need to do this session when I’m fresh sometime to get my confidence back on it, because I really do think I should be doing this a couple of seconds quicker pace throughout.

I then went into the first core session for this week quite fatigued, and set out just a little too fast, having to readjust the target through the session to ensure finishing. Completed solidly though with all reps nicely under 5k target pace:

12 x 600m / 2min rest:
1:38.0 / 31
1:38.0 / 31
1:37.8 / 31
1:37.9 / 31
1:39.8 / 29
1:39.3 / 30
1:39.4 / 30
1:39.0 / 30
1:38.9 / 30
1:38.4 / 31
1:37.9 / 31
1:36.7 / 32

23:37.2 / 7200m / 1:38.4 / 30

There is an interesting direction that these sessions now take in the final run up to the 5k race, which will be seen next week onwards.

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