I’ve started up running with Gill again on Thursday mornings before work. I meet her at 630 and it’s a good way for me to make sure I get out of bed for a good 5 mile run, and I get good chat with her too. Her aim is to improve her speed, and I’m happy to help (plus she gets a good chat with me!)
Last week was our first Thursday morning run in a while. Last year we had been doing them (5 mile runs) and she was usually getting between 46 – 48 minutes for our Winter Series route (see detail here). We did a few speed sessions where we did one minute intervals where she got it below 45, but her steady runs were usually above 45 minutes, or closer to 46 minutes (45:51 being her fastest time).
It’s been interesting seeing how she runs, what her limits are and to see her push herself when she wants to. One thing I noticed about her runs last year was that her splits over the 5 mile run were quite similar – faster in the first and last mile, slower on the 2nd and 3rd mile and faster again on the 4th mile.
Well… one year on and after a break from running with me (she’s doing more Metafit, Spinfit and Cycling now, and has lost a wee bit of weight too)… she’s now smashing her PBs for 5 miles and on top of the she’s clocked up two negative splits on the last two runs we’ve been out on – each mile getting a little bit faster – hill and all. 🙂
Today she did her first 5 miles at an average pace under 9 minute miles – she did it in just over 44 minutes! Even faster than when we did speed work. I’m very impressed with how she’s done and it just shows how a little rest from running, as well as some cross training and a bit of weight loss can help improve your running speed. She’s done really well and I’m really enjoying running with her again. 🙂
See the comparison from this weeks run to last weeks, below:
Wk40 – 5M Winter Series wi GillRunning Thu, 4 Oct 2012 6:17 |
Wk39 – 5M Winter Series wi GIllRunning Thu, 27 Sep 2012 6:35 |
Summary
Distance |
5.00 mi | 5.00 mi |
Time |
44:04 | 45:31 |
Avg Speed |
6.8 mph | 6.6 mph |
Avg Pace |
8:48 min/mi | 9:06 min/mi |
Calories |
450 C | 383 C |
Split |
Time | Distance | Avg Pace | Time | Distance | Avg Pace |
1 |
9:07 | 1.00 | 9:07 | 9:20 | 1.00 | 9:20 |
2 |
8:52 | 1.00 | 8:52 | 9:13 | 1.00 | 9:13 |
3 |
8:50 | 1.00 | 8:50 | 9:09 | 1.00 | 9:09 |
4 |
8:43 | 1.00 | 8:43 | 9:07 | 1.00 | 9:07 |
5 |
8:31 | 1.00 | 8:31 | 8:41 | 1.00 | 8:41 |