So he's done it again and given a bl**dy hard AGS target at 78.16%. Joshua Cheptegei went 26:11 for 10k on the track today! Adding 50% is 39:16.50 which is @ 78.16% AGS. 25 x 1:34s laps or 10 x 3:55s Ks ... right ... sh*t ...
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Joshua Cheptegei just went and broke the 16 year old 5000m world record with 12:35.36 in Monaco today. Doh!
Adding 50% is 18:53.04 which is @ 78.1% AGS and is now the 'hardest' of the breaking50 records to get. Eep. Right, so just 12.5 laps at 16 kph / 1:30s ... easy peasy :( As part of the MPAC race series I decided to give the minimum race distance of 1k a crack. I was pretty sure the watch would read under around the track so I started about 5m before the line on the track and just went for it. Glanced at my watch after 205m (when I crossed the start / finish line) and have no idea what it said ... kept powering down the back straight to 405m and it said 1:15 I'm pretty sure so I knew I was ahead of pace for my 3:10 goal ... back down the finish straight, past start/finish again and it started hurting around 650m - 700m ... kept pushing to 805m and saw it was 2:30-2:31 I think so I knew I was still on pace and then just wobbled my way down the finish straight and stopped the watch about 3m past the finish line.
All up it said 3:12 for 1.01k and 3:10.3 for the K. I definitely died in the last 300m but I'll take it. Also, 2:28.9 for the 800m so well under 2:30 which was my goal there too. Now, back to focussing on the 5k TT and going a legit sub-19 ... (as opposed to on the tready). Geoffrey Kamworor just went and broke the HM world record with 58:01 in Copenhagen today. Doh!
Adding 50% is 1:27:01.5 so let's just call that sub-87 for #breaking50. Grrrr. You could have waited till after the Oxford HM in 4 weeks Geoffrey :) Right, so that's 4:07.5 Ks or 1:39 laps of the track ... let's see how tomorrow's 10+ K race simulation goes ... I'll try to see how long I can hold 1:39s ... An impromptu 'magic mile' with the HRR crew and was in 2 minds about going for it or just doing a cruisy sub-6 mile. Decided the former and glad I did. Did first 409m in 1:21 so knew I'd started a bit hot and consciously slowed down. 2nd lap (so 809m) through in 2:42 (i.e. a 2:37 800 PB) and then 1009m in 3:23 (for a 3:18 K PB) ... cant remember the 1209 split but I knew sub-5:30 was on so just went for it for last lap and in particular last 100m ... stopped the clock in 5:29:83. Did a 5:07 for 1,500m along the way too!
I'm back. Back in October 2018 Abraham Kiptum set a new half-marathon world record at Valencia so it now stands at 58:18. Meaning the breaking 50 target is 1:27:27 which does have some nice symmetry to it!
There might have to be a bit of an asterisk next to it though as Kiptum has since been pinged for doping (an ABP violation). Still, sub-87:30 it is ... In other news I'm back into training and should be shooting for some more PBs in the fall ... I haven't had a scan yet but pretty sure I got a calcaneus (heel) stress fracture running the Jericho 10k last weekend in the middle road section. I was taking it easy but was wearing My ASICS DS Gel Trainers which I've only previously worn on the grass recovery runs.
Link here - www.strava.com/activities/1643876052 Looks like 3 months of stationary bike / turbo trainer before I can get back into breaking 50 :( Yep, was stress fracture @ top of the calcaneus /heel bone. Seems like this might get to be a familiar story but wasn't that confident going into it. I still have a sore right calf but it warmed up ok after 2k. Needed to average 1:28s laps for an 11 minute 3000m and I started out bang on at 44s for the first 200m half lap. 7 to go.
In the back of my mind I was thinking I'd just see how I felt after 1 mile which I knew I could do that pace at and after a few laps I was a couple of seconds up on pace. Went through 1k about 4 seconds up. Started to wonder if my legs would hold up though. :( I was getting nervous about blowing with 4 laps / 1 mile to go as my HR was already 170. Was then 174 with 3 laps to go. But I was 6 seconds up on pace by then so I knew I could wobble a bit and still make it. Went through 2000m in 7:10 or so and knew I had just missed the 2000m #breaking50 goal of 7:07. SHAME. But was feeling good. Started to think about dialing it back with 2 laps to go because I was quite sure I was going to make it as I was 7 seconds up and keeping going for a sub-19 5k was a real possibility as I knew I just had to hold 4 min/k pace or 1:36s laps for 5 extra laps to do that. Decided not to get greedy and to go for it for the 3000m time that I set out for. 1:27s and 1:25s laps to finish. BOOM. Strava link here. Ok, wasnt at all expecting it with the build up but I'll take it. 39:24 for the Oxford Town and Gown 10k. Strava link here.
Going into it I had a bit of a right hamstring strain, I just woke up the morning of the race after taking the previous day totally off (that was the mistake I think) with it really tight. Did longer warm up than usual but it still felt tight close to the gun. In any case I set off with the sub-40 group and quickly dropped to the back of the 200 or so people that started then. Watch said I was right on 4 min/k pace so I wasn't too worried. Lots of twists and turns at the start so it was difficult to find rhythm and surging out of the corners (to keep up the pace) hurt. Hit what I thought was 5k right on track but there weren't any distance markers at all so I was beginning to worry that the watch was being optimistic and I'd find out with 1k to go that I was 30s down (like the Oxford HM). HR was fine and it was sitting under 170 which is just a good 'tempo' rate and I was holding pace according to watch of 4 min/k. Was really starting to get worried and preparing myself for a sprint finish to try and get under 40 mins when I passed the first distance marker at 8k and my watch said 31:32 ... I was 28s up! What a joyous feeling. Just 2 x sub 4:14 ks to finish and I was done. Of course those 2ks happened to have very lumpy grass sections in them so they weren't easy but finished fine holding what I came to realize was a pessimistic '4 min/k' pace and more like 3:56. The Track WR was/is faster than the road one so getting the #breaking50 track goal on the road and I'll take both thank you very much! |
AuthorHi, I'm trying to get within 50% of the men's WR for all running distances 400m to HM. Sounds easy doesn't it ... Archives
June 2021
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