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What do i need to do to get to sub 20min/5km

Posted by redbackrun in 80/20, 17 May 2013 - - - - - - · 48 views

What do i need to do to get to sub 20min/5km Running sub 4 min/k's for 5k has been a target of mine for a while. Having some injuries since early 2011, the last two years have been pretty average. Only running one marathon in 2012 (Jan) i haven't come close to that distance.

I thought i'd draw my attention to the shorter runs whilst i'm still young enough to post a decent time....
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WEEK 6 + 7

Posted by jimsty in From 0 miles to 100 miles (in 5 months), 13 May 2013 - - - - - - · 46 views

WEEK 6 + 7 Week 6 was a scheduled recovery week, 26km all up.



WEEK SEVEN





MON: REST

TUE:
AM: 9km in 54.00 (ave...
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Running ticking along; cold starry owl night

Posted by antracing in antracing's Blog, 08 May 2013 - - - - - - · 49 views

Running ticking along; cold starry owl night Last week I ran 36 kms and YTD = 384 kms.  So far this week I have run 15 kms and will do an 8 km run once I log off here.  The Harriers run last Thursday was a bit of an improvement, pace was 5.33, just need to get closer to 5.00.  TRACS gym going nicely, just as well I didn't tell my ex-employers in milking to get &%$ed as they are often...
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April Exercise Log

Posted by plu in Plu Runs, 01 May 2013 - - - - - - · 60 views

Hi all,

April 2013 Exercise Log

36.5 hours of exercise

[font='lucida grande', tahoma, verdana, arial,...
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April Training Log

Posted by Robbo78 in Robbo78's Blog, 01 May 2013 - - - - - - · 55 views

Hi All,

This has been my biggest and best training month ever!

Having booked in with LongArms online coaching has made a big difference. Just having to report back to Sean each week has helped me tie the laces up at times where i might not have if it was just me. Has been a great variety of hills, intervals, fartleks, recoveries and the good old long...
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Parramatta Park Run to Parramatta parkrun

Posted by KatieR in KatieR's Blog, 19 April 2013 - - - - - - · 87 views

I recently attended the Launch of Parramatta parkrun 35 years after my 1st Fun Run as a teenager in Parramatta Park where Prince Charles had presented the Prizes on a visit to Australia as part of The Queen's Silver Jubilee Celebrations.

From Parramatta Park Run to Parramatta parkrun...

It is 35 years since my 1st Park Run. On the 6th November...
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Training not going to plan

Posted by Injured2010 in Injured2010's Blog, 17 April 2013 - - - - - - · 93 views

My running isn't going to plan, I have struggled with achilles injury and not hitting my training times.  Ideally I would expect to be running sub 16 comfortably over 5k at this point but going to be a struggle to go sub 17 at the moment.

I have ran a few XC this season plus a short distance race but struggled in all of them.

Anyway, I have a race...
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Learning...

Posted by jmem in Jmem's Blog, 07 April 2013 - - - - - - · 118 views

Geelong half marathon today.  My 3rd  Half marathon and worst performance.  I learnt many lessons in the lead up to this one...

My knee was playing up after my final long run prior to the race, 2 weeks out  so went on to pretty much total rest other than walking in a bid to preserve the knee to run on the day.  The  theory worked and i did run pain free at...
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In Memory of my Dad

Posted by Gadfly in Gadfly's Blog, 28 March 2013 - - - - - - · 207 views

Those who knew or met my Dad, or knew me and how much I loved my Dad....would understand how devastated we all are after the tragic accident last week that took my Dad and 3 of his close friends away from us.  

It's been a tough week, I have been unable to do much except try and help Mum, Gadfly family, and keep going.  I haven't been able to run. ...
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Last of the shin splints

Posted by richardegg in Sydney 2013 - sub 3:30 or bust!!, 24 March 2013 - - - - - - · 162 views

Today is a new beginning, as I embark on this new thing called 'being in my 30s'. My unhealthy attitude to weight and food had dogged me pretty much for all of my 20s. It was at the end of April 2003 that I started a fairly restrictive diet. As I cam across difficulties, it unravelled, and set in stone, seemingly was an endless cycle of weight loss...
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Race time -32km

Posted by Kilee in Kilee Sparkles Blog, 15 March 2013 - - - - - - · 170 views

Marathon Club 32km - Sunday 17th March

This is a tester to see where we are really at with our pace.  Plan is to race this one, so we have semi tapered this week which has been great.

A few sleep in's and some amazing runs which including pods of dolphins + seeing lots of people I know have renewed my spark for running.  I think this may have been...
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Coming back

Posted by Skinman in Skinman's Blog, 28 February 2013 - - - - - - · 83 views

Well it's been a while since I've written anything re training of any sort here, fb or twitter. I haven't even really filled my training diary out in much detail of late.
That's because I've been to busy training and making good enough progress that I don't need to write stuff down in too much detail
to monitor small improvements in...
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Back and starting again

Posted by Zorba in Zorba's Blog, 20 February 2013 - - - - - - · 119 views

I stopped running when i joined a gym. Well, thats a lie. I stopped running outside when I joined a gym. I ran on the treadmill, but never really had a goal. It was just part of the 'workout'.

Then, due to circumstances, I stopped going to the gym, but i didnt start running again. I got lazy. I did my karate and that was about it. Then karate came...
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An ode to the old injury

Posted by TashyTuffNut in TashyTuffNut's Blog, 30 January 2013 - - - - - - · 377 views

After the ultra, I had one week off running completely - just swimming, walking and cycling.

Week two I started with some easy runs - 50km in total for the week with some cross training and strength work.

Finally got in to see a sports masseuse and as the days passed after the treatment, I realised my body no longer ached - all except my left hamstring...
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Race Report and WOD (14th fo January)

Posted by mbev in mbev's Blog, 14 January 2013 - - - - - - · 228 views

Race Report and WOD (14th fo January) On Sunday I completed the 11km Resolution Run in Brisbane. My aim was to run it in 56 minutes and to finish strong. The forecast was for really hot weather (38 degrees) so I wasn’t expecting to make my goal time.

Warming up I felt really sluggish, as though my recent lack of sleep was catching up with me. However, When I started running I felt pretty...
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Leg Speed aka. Stride Rate aka. Cadence

Posted by leyley in Struggler, 09 January 2013 - - - - - - · 187 views

I have recently taking up being coached. This is my first entry in over a month. Due to a variety of reasons; computer being stolen, Garmin stick being lost, painful Acute type of Eczema (Dishydrosis) All that is in the past. Strangely my times have blown out now I'm being coached. With my regular 11.5km a good few minutes outside what I was running a...
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My holidays

Posted by 42junkie in 42junkie's Blog, 06 January 2013 - - - - - - · 235 views

I was fully intending to have some non-running time over the Christmas holidays. But I was feeling so good after ending my running year on a positive note that I didn't want to take a break from running. So I have just been doing the runs I feel like, not worrying about the distance or my weekly totals.

Then we went to Bright for a few days and I had...
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So...Six Foot Track....and a catch up...

Posted by vat in Vat's Blog, 19 December 2012 - - - - - - · 202 views

Okay, haven't posted in a while - kinda dropped the ball a bit in the run up to Brisbane Marathon.  To sum up (from the Brisbane Running Festival thread ...):

Summary of the lead up (i.e. after the last 36k run) (posted 3 August 2012)
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My First Marathon - Success!

Posted by bennie in Bennie's Blog, 16 October 2012 - - - - - - · 346 views
marathon, victoria

My first marathon was a total and utter success! I went out and achieved exactly what I wanted to do but a little faster!

Distance: 42.195 kms
Time : 4 hours and 9...
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4th Oct

Posted by Drewster in Drewster's Blog, 04 October 2012 - - - - - - · 189 views

Just heading of for a light recovery run soon looking at about 20 km's- should be fun! Tomorrow will be doing a higher effort run of about 15 k and also hope to start doing some alactic deadlifts, weight 85% of max 1 rep weight. Aim to get the weight/strength program to 3 times per week.

The next 12 weeks will be dedicated to building the aerobic...
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