I have run the same distance in the last 3 days (7.9 miles - I know what you are thinking... but this is a nice course so I am not going to go round the block to make it 8!). and to my amusement I have run it in the exact same time (1:02:30) for 2 days, so this morning I decided not to use the watch.
I started the time and changed function so I would not see it. I went running and I found it a nice ride, the first and last miles are up hill, so I knew I was going to suffer.
Then I got back home and stopped the time. Can you imagine my surprise when I saw the time: 1:02:30!
It's nice when things work
Written by
marco83
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I think that 8 min/mile is a pace I know fairly well now, but I don't think this will happen again cause now I know it and I will try ... and you are right - no going to happen. I will have to abandon the course and change a bit (add a few hills or something).
Which is why it's a good idea to mix it up. Short 3k dashes are good to pull in once a week, or 5k containing 3 quick 1k intervals with slow jogs in between. Keep those legs guessing! 😊
I agree mix up training is a very good idea, but I am happy I have mastered the distance and speed
Now I am moving on to 10 (a couple of days) and then a long run before my holiday in Italy. In Autumn I will look for a nice 10 k to prepare for next year
Some of you may remember this post; I was running on a 7.9 course and got a very consistent 1:02:30 for 3 days in a row. What you do not know is that that was very close to my best time on the course (which then was improved to 1:01:30) a very good suggestion by misswobble was to mix up a bit and surprise my body. 1 month after I am doing interval and faster sessions and today I was back on the very same course doing 2 miles warm up, 4 miles strong and 2 miles cool down. I got a very fast middle part, with an average 6:30 min per miles over 4 miles, and with the warm up at 8 min per mile and a cool down at just below 9 min per mile, I ended up with my PB on the course below the hour!!!
I have now a new PB on a fairly strange distance (7.9 miles) of 59:00 to be proud of
What did the trick? I guess the 10 kilos I dropped in the last 6 weeks helped a lot
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
