Shrewsbury 5k Race Vlog | 5 All-Out Laps On a Cycle Track: How Close to PB Pace?

I took part in the second edition of the Shrewsbury 5k, aiming for another solid result 2 weeks after my PB in Cardiff. Thank you for watching!

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It is Friday morning. I’ve just started my run, which is an easy 45 minutes today. I am actually racing tomorrow very locally. Couldn’t be more local. It is the Shrewsbury 5K tomorrow afternoon. [Music] really didn’t want the wig’s volume to drop too much because of the race. So, what coach Ben did is that he kind of frontloaded my week so that the closer I’m getting to the race, the shorter myths are getting. Started Monday with an hour easy and then Tuesday I had a session which was maybe a little shorter than normally. Um, I did four * 800, four times 400 with the warm up, the cool down, the recoveries between reps that was 13.6. 6K. Wednesday, an hour easy again. Yesterday, Thursday, 10K easy. And then this morning, easy 45 minutes, which was 8 point something. And then racing tomorrow. The Shbury 5K takes place at the cycle track at the Shbury Sports Village. It’s only going to be the second edition of this event tomorrow. The first one was last summer in July, I believe. I took part around 1840, which at the time was a PB. And since then I went many many times to this cycle track for my speed sessions. I am very familiar with this place. If you watch my half mountain training videos whether it was for Valent last year or Malaga earlier this year, you will have seen me run there. Track is just shy of 1 kilometer long. So the course tomorrow is going to be just a little over five laps. One side goes down a little bit. I don’t want to call it a proper downhill because it’s too big of a word for what it is. And then you’ve got a hairpin turn. And on the other side, you’ve got a a very very slight incline, but as I said, I’ve done many speed sessions around this track. I never felt like this little incline was slowing me down that much. Objectively, it is a fast course. And it is race day. So, I’ve just done a little morning shake out. Just an easy 3k. I might do some strides as well in a minute. Uh it’s something I like to do when I have an afternoon and evening race. Right. So the total running volume for the week so far pre- race is 58 km. So I am definitely not going into it overly tapered but at the same time I didn’t want to treat this race like a goal race. So I didn’t want to rest too much into it and drop the volume. So I’m quite happy with where I’m at. And what is the goal today? Well, look, I have been on the PB train. Um, so far this year, every race has been a PB, and it’s been great. But I also know that I just can’t keep peebing every race. I’m not going into this one with the freshest, most rested legs. Also, it’s going to be around 20° C this afternoon when I race. Um, so, you know, a bit on the warmer side. Um, so I don’t know. I guess the aim today is to get as close as possible to my PB. So, as close as possible to 1813. I’d say I’d be happy with anything that is sub 1820. And I’d be absolutely over the moon with anything sub 1813, which would keep me on the PB train, but I’m not really getting my hopes up. thing with the Shbury 5K is that it can become more like a 5K time trial than an actual race where you’re in a pack for most of the way. It’s not really the big strong field with a thousand runners or more that you have at the Cardi 5K like two weeks ago or the mid 5k. The faster I’m getting, the more I’m realizing how important and how helpful it is to stay the pack for as long as possible when you race. Obviously the Shri 5K being on a narrow cycle track you cannot have that many runners on it at the same time. This afternoon there will be like five or six races. So you know much smaller fields. I think in my race there will be about 50 people. Um even though the races are seated by estimated finish time and then you’ve got master races that are separate. You know it is going to be hard to stay in the back. I remember last year after the first lap, I was pretty much on my own for most of the way. So, it’s going to be, you know, a bit of a different challenge, but yeah, we just see what happens. Time is 20 1. My race is at 3:00 p.m., so we’re not exactly rushing right now, but I don’t really want to arrive at the very last minute. I still need to collect my race number. I am wearing my official city sky athlete race kit for this year and I’m like if I’m wearing this kit I cannot race badly today. I’ve got to have a good race. And on my feet I will go with the address profile which seem to hurt my feet less and less the more I’m wearing them. And I shouldn’t have said that because now maybe I’ve changed it and maybe they’re actually going to hurt my feet again. Oh well. [Music] [Music] 3 2 1 go. Oh, it’s okay. [Music] Oh boy. Keep pushing it together. You’re catching them. You’re catching them. back down. Last, [Music] [Applause] you’re happy. Oh, yes. Yeah, I think you’re a bit off your Oh, that was good though. [Music] Right. I’m just out of the shower. I need to do a very brief race recap because in less than an hour I need to dash. I’ve got to be at Shbury train station on my way to Manchester airport because tomorrow morning I have a very early flight to go visit my family. So early that I am spending the night at a hotel near Manchester airport. Right. So I mean it’s not going to be a long race recap because there is not much to talk about really. First of all, my results were a bit confusing because up until two minutes ago before I picked up the camera, my results page was saying at the top finished in 1816 and then it was saying that my gun time was 1815 and my chip time was slower 1817. Like make it make sense. But now it has updated. So my chip time is 1814. So that’s only 1 second of my PB. I am really really pleased with that considering how warm it felt this afternoon. The sun came out. It was quite a hot day for a no 5K and yeah, I feel like it’s another strong 5k race under my belt. I haven’t checked my splits in details, but I wouldn’t be surprised if my first kilometer was my fastest because I was trying to hang on to the pack a little bit. Although, as expected, I knew that I wouldn’t be able to, you know, stay in the pack with other runners all the way. I’m just pleased that lap after lap I was picking some runners up. I feel like I executed an okay race in terms of pacing and yeah, just really pleased to be this close to my PB. Of course, it would have been great to run a couple seconds quicker, but honestly, I cannot be disappointed with 184. So, yes, really pleased with that. And um that’s it for this race recap. Really, thank you guys so much for watching. My next video might be another race vlog. So, make sure to subscribe if you’ve not already and I will see you all in the next video. Bye. [Music]