15:39 5km and The Conclusion of My Blog Series
Starting the season with a PR, how I predicted a 15:30, and why I'm stopping the blog.
Starting With My Best - 15:39
As the track season kicked off, I was not only marking the beginning of my journey to a sub-15 minute 5K but also signalling an end to an incredible year of running. Running a personal best of 15:39 was the icing on the cake of a year that started with a DNF at the Tarawera Ultra Marathon, then progressed to a 2:37 marathon PR, a 100km Ultramarathon podium, my first cross-country season, a mysterious injury, a return to triathlon, and now the beginning of my first track season.
2023 has also been a massive growth year for my business. After an unexpected uptick in my “How to run a sub 3hr marathon” video, I put more effort into YouTube and found massive traction, which has been amazing. More on that later.
The Race
My race was part of the Night of Fives track meet that pulls many runners out of the woodwork, with everyone knowing there would always be a pack targeting your time. This is a rare opportunity in New Zealand as most regions struggle to pull together quality fields for their track meets, so you generally run alone without adequate numbers to fill the gaps between the fast and fast(ish) runners. I was in the C race with a group of guys aiming for 15 to 16 minutes, which led to a super competitive atmosphere. The race unfolded almost flawlessly, with a conservative start at 3:09 min for the first Km, which we built on until the 4th Km. That leads me to one significant takeaway: enhancing my mental strength. 12.5 laps is a damn long way to stay in the hurt locker, and I struggled after 3 Km to keep myself on the edge. In saying that, I’m proud of myself for rounding out the final Km with my fastest split of all in 3:04 min.
Watch the race here (Start 2:05:57) 👉 https://www.facebook.com/BaysAthletics/videos/1274062983260671/
Training Insights: Understanding My Capabilities
My preparations involved starting with 10x 400m reps to introduce some speed back into training. Three weeks out from the race, I added a couple of 800m intervals, which showed me how much I needed to improve in the anaerobic capacity realm. The week before the race, I did 4x 1K repeats and a 3000m time trial, all indicating a pacing range between 3:05 to 3:10 per kilometre. These sessions, while challenging, were crucial in setting realistic expectations for the race. While I hoped to gain a couple of sec/km from fresh legs and the race environment, I knew that pushing for a sub-15 min was not on the cards…. Yet.
Looking Ahead: Pushing Boundaries
As I look forward to upcoming races, including another 5K in early January, my focus shifts towards longer repetitions – 1K to one-mile intervals. These are aimed at boosting my anaerobic capacity, lactate tolerance, and, most importantly, my mental strength at hanging in the hurt box. Areas I've identified as key to reaching my sub-15 minute goal.
A New Chapter: Prioritizing Platforms
With a heavy heart, I’m concluding this blog series. Despite the enjoyment and growth it has offered, it’s time to direct my energies where they resonate most. The journey through blogging has been fun, but with minimal engagement and growth, I will put most of my content energy into YouTube while I have momentum there. I’m only one guy right now, so I need to be careful with my time and energy, something I’ve learned the hard way over the years.
Thank YOU 🫵
I extend my heartfelt thanks to all who have followed, engaged, and supported me through this blog. While this chapter closes, I invite you to stay connected via my fortnightly newsletter, Strava updates, and, of course, my YouTube channel. As we approach the end of the year, I wish you all a happy holiday season and look forward to sharing more of my journey in the world of running.
Here's to fast times and relentless training. Until next time, keep pushing your limits. 🏃♂️💨🏁
Week Twenty-Seven - Strava Link
📊9:39 hrs total (TSS 553)
🏃6x Run = 6:21 hrs (81 km)
🏊1x Swim = 1:12 hr (4.1 km)
🚲1x Road Ride (commute) = 40 min (13 km)
🚵1x MTB = 1:20 hr (22 km)
Mon - Easy Run (60 min)
Tue - Swim Squad (1:12 hr) | PM MTB (1:20 hr)
Wed - Track Session = 30min WU | 10x 200m + 1km | 30min cool down
Thur - 40min Commute Ride
Fri - Easy 10 km with strides at the end
Sat - AM 2.5 km easy shake out | PM 5km Race 15:39
Sun - Long Run (2:00 hr, 25 km)
New Video
INCREASE Your Running WITHOUT Increasing Your Weekly Mileage
If you're anything like me, you want every week of training to be better than the last. More miles, more intervals, faster pace, whatever your measuring needs to be more. That is, until you reach your “ideal” weekly mileage, whatever that is, and then you get about a week of “good” training before it all goes to shit. Well, lucky for you, I'm about to show you how the initial scientific study has been misinterpreted, why the current idea of progressive loading is doing anything but progressing your running, and what the science says you should do instead.
New Podcast
Context is everything! Join Dr. Will and Dr. Matt in this episode of the Performance Advantage Podcast as they map out the future role of AI in sports. There is a pivotal difference between AI-generated training plans and AI coaching.