Mid-Cheshire 5k Race.
26th August 2022:
5k, 14th 14:46s (PB).
I went into the Mid-Cheshire Road 5k on the back of a track double race in Manchester three days earlier. It was a demanding few days. An 800 metres win in a personal best, followed by 1500 metres win left me a little fatigued by the Mid-Cheshire race.
The preparation between the Manchester and Mid-Cheshire was calculated by may coach and part of a long-term learning and fact-finding process.
During the warm-up for the race, on the Friday evening, I felt pretty good.
My first aim was to get a better position in the starting-pen than, the spring edition when I had to over-take lots of runners after starting too far back.
The aim for the race was to get a time of around 15:00s. My coached estimated, that, I was capable of 14:30s, so we ear-marked 2:55s - 3:00s per each kilometre.
I started on target. However, in the second kilometre there is a slight up hill and then a 'false' flat. My splits dipped at this point, but, I wasn’t being over-taken: if anything I was going past a couple.
I used another runner, about halfway, to push up a couple of places.
In the last kilometre, I picked-up the pace and with 300 metres to go I began my first kick to shrug-off the runner who was alongside me. With 150 metres to go my strength won through and I past a few more ahead of me.
I made up a lot of time in that last stretch, so I was pleased, that, I managed to get a 4 second personal best. It is testimony to my training with The Vorsprung Project and their emphasis on resistance training to attain muscle and joint strength to keep form and maintain speed endurance over longer distances, whilst still having enough speed at the end for several kicks.
I feel slightly more tired at the end than I have before as it was a warm evening and I had been travelling a lot in a few days.
Sub-15:00, now feels like my base-level.
Text © Janoš Vranek April 2022.
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