Well after a very slow 9k (so slow that UTS was walking some of it 😂😂) at foxes forest and Hilsea Lines last Monday, and a lone JogRunSprint late on Thursday afternoon, I went to Southsea parkrun on Saturday. I wanted to beat my PB of 31:38 and get sub 31 if possible.
I set off a little too fast in the first 500m so slowed it a little, and my first 1k was 6:14. I thought, if I can keep this going, and sprint the final bit, I might get there. But I couldn’t, and slowed to 6:23 in the 5th km, despite having UpTheStanley running alongside me, giving encouragement. Official parkrun time: 31:44 - just 6 seconds slower than my PB. My garmin fastest 5k time is 31:28, run on a cool May day when there was no wind, whereas it was at least 19C on Saturday and a northwesterly breeze.
So what do I do for my short run today? Instead of doing JogRunSprint I thought I’d see how fast I can do 1k, my record being 5:55 in January during a similar exercise. So after a brisk walk to the prom with UTS alongside, I did a warm up jog to the parkrun finish line then turned back and a 7:30 pace run to get us beyond the 1k mark. We then turned again, increasing speed for the 1k to the parkrun finish line. Result: fastest 1k in my running history is now 5:36. If I could do that for 5k it would smash my parkrun PB, but I know I couldn’t keep it up. It was good to get an idea of how fast feels though and get that PB.
After a breathing stop and slow jog we arrived at the Beach Cafe for water and cappuccino and resisted the tempting breakfasts on offer. Then we walked through the rose garden which is a memorial to the Cockleshell Heroes. It has been a such glorious sight this summer.
Back to slow snails on Wednesday and a long run along the Billy Trail may be on the cards.
It’s a bit cooler now, so have a happy running week everyone.
Written by
Dexy5
Graduate10
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Good post from you Dexy5, I am sure very soon you will get a sub 30 minute 5k with the help of UTS pacing you, whether or not at a parkrun or just the two of you running along together.
I think you are correct at saying seeing others running around you makes you run a little faster, as you know I ran my first parkrun there on Saturday in a time of 34.16, eight days earlier I ran the exact same course on my own in 38.55, so Saturdays time was 4 minutes 43 seconds quicker, a lot to do with the occasion and other runners around me. 😊 🏃
Thanks Pianoteacher, no I’ve only done the JogRunSprint with 30:20:10, although the app allows you to change those times. I’m making it up as I go along really and I should be concentrating on distance not speed as I extend to 10 mile. It adds some fun though.
Nothing wrong with making it up! The only reason I ask is I've had a good deal of success speedwise running longer reps with a couple of mins rest between - 6x500m or 3x1km are good ones. Obviously you'd need to run a bit slower than you ran the single km today or you'd wear yourself out after one but I've found them a good way to build the speed endurance needed for 5km 😁
Thanks for that. I know you’ve been doing things with your running club to help you. I don’t seem to have problems with my legs, it’s the breathing and HR which are probably linked.
Ooo Dexy, that shows how fast your legs will be able to take you! You’ll be super speedy, like Sandie1961 ! That sounded fun (for you, not for me I hasten to add!!)
Yes hoping for cooler temps at PR next weekend. It was sooooo humid on Saturday. 🥵🥵🥵🥵
Yes I was soaked at the end of parkrun . It was fun today and very satisfying, but my HR goes right up and it’s that that stops me going faster for longer I think. Maybe that will improve if I continue increasing distance to 10 mile.
Those roses make me think of my Dad who was the gardener in our family and was so proud of his rose bushes. Mom did her best when he first died but her thumb is not green and I believe none of them have survived (although one may have been transplanted to her neighbour’s yard who is quite the gardener as well, now that I think of it).
I love your short run plan today (that is a mighty speedy 1k too!) and am looking forward to trying some different types of runs after this training plan is done. Enjoy your Billy trail run and your Wednesday snail run; both sound great to me!
Thanks Katnap, what fun this running lark is. When I started , I just wanted to be able to participate in parkrun, but you do want to keep getting quicker. I think I’ll be happy once I get to 30 mins though . 🤔
Brilliant times Dexy5! Much faster than me!! Temperature still in the 20s up here. I havdn’t run since Friday..just driven about 500 miles. Back to business tomorrow 🏃🏻♂️
That’s a long drive Beachcomber66, especially in that heat. Yes I timed my run perfectly with the clouds this morning so it was fine at 15c but is definitely back in the 20s with the sun shining now.. I was just thinking of your earlier post and cadence while looking at garmin connect. My cadence at 7:25 - 8:0 pace is in green zone 1:68 ish and when doing the fast km it was blue and purple zone 182 ish. I didn’t try to do anything but run faster. It says my best pace was 4:34 but I’ll take that with a pinch of salt 😂😂
Interesting. My cadence doesn't get above 160, except when I run intervals.....but stride length can reach 1.05 metres! I am working hard to alter the balance as I do agree that long strides increase the risk of injury. My 13k stride was more like .86m. When I did my only park run with a friend, he seemed to be taking 2 steps to my one 🤷♂️ I think that you have got it right👍
I have kept to the gardening well. Really pleased with my efforts. Out there at 5.50am!!! Just like I enjoyed running before breakfast, I really enjoy gardening before breakfast. You really feel you have deserved the breakfast! Almost no one to disturb me! Just one interval run per week at the moment. For your JogRunSprint do you listen through earplugs from your phone? Don't the earplugs come out during sprinting? I have a particular hill that I use, up out, down back. So it is a hilly intervals run on road and pavement so at least I am not having to consider the uneven ground of my cross country routes. I thought this run (30mins) may be the most effective at keeping my fitness up. Still not up to my pre-injury speed, but there we are. Happy running to you! 🏃♀️😊
Wow. I definitely couldn’t mix speed with hills over 61. You are probably fitter than you think you are.
I wasn’t out the door as early as I should have been but leaving it until 9.30 meant it was cloudy and cool . I love getting out in the garden too and never fail to fill my brown bin before the 2 weekly collection .
Cant't wait for the council to empty our bin as I still have what I call North Path to reclaim! Numerous shrubs need attention down there! I climb into our bin and jump on the cuttings etc to be able to persuade more in! I name most paths and borders, just one of my ways!
Just looked, my intervals route had 88m elevation gain. There isn't really a flat option!
So is it ear plugs from your phone that you use for JogRunSprint, I'm still miles behind with techy things?
That makes a wonderful picture with you jumping into the wheelie bin; do be careful! Oh yes, I use Bluetooth earphones so I don’t have to worry about a wire going from the phone to my ear plugs. They are waterproof and have loops that go around your ears like spectacles. I sometimes run with just one in so I can hear things around me. If you want a link I’ll see if they are still on Amazon.
I have injured myself in the past! I currently use an upturned drinks crate as a step to climb in! 🤣
I plan on using my mp3 player if/when I run a longer run. I'm just glancing at my trusty Garmin for my intervals. Counting how many I have done, or calculating anything while running does prove a challenge!
I remember UTS writing that he chose to just glance at his watch screen rather than set it up. I can't quite remember why. I began to look at setting my Garmin up, but it was clearly going to take longer than I was prepared to give it. It was UTS who kindly described how he went about intervals that really helped me in the first place. I think we were discussing it in a post by Beachcomber66. This forum is a treasure!
I went from 31.14 to my sub 30, so it is possible. Don’t ask me how, though, cos I’ve no idea 😂 That was a brilliant 1k time. I did manage that time once, but I wasn’t on the flat, but was going down the steep hill from the restaurant behind our French house so that gave me a big advantage!
Well done on the 1k PB Dexy - I feel that a parkrun PB for me may have to wait for cooler weather! Yes the roses are beautiful - we often park near the Tenth Hole (it's free!) and walk through there on purpose, to get to the front. 🌹
We had much lower numbers in Southsea last weekend and when I looked for you at lakeside I noticed most of Baffins fit club and Portsmouth joggers had gone there instead. We are thinking of trying a different one this weekend, maybe Whiteley. So no Pb to beat.
It looks like there’s lots of dead heading to be done there. I resisted the temptation as I have plenty of my own to do.
Yes, thanks. I was awol from Lakeside on Saturday as I was on my way to see Bob Dylan and Neil Young at Hyde Park 👍 but back at Lakeside this week. Enjoy Whiteley - will be interested to hear what it's like.
That sounds good Jonathan, we inherited Bob Dylan CDs so I am a late follower. If we end up at lakeside we’ll let you know. Have you got the new parkrun app? You can add friends to see how they are doing. I’ll follow you if you don’t mind.
I’ve got the volunteers app for scanning. But this is a green parkrun app which you can see your runs/volunteers etc and can link with parkrun friends. You have to sign in the first time you use it.
Oh maybe it is being trialled on iOS first. There’s still a bit of tweeking to be done on it as not everything is up and running. It will be good though.
That is very fast Dexy! Wow! That sub 30 is not far away, you’re chasing down all those records now and beautiful roses picture. My Windermere rose still has the last of its blooms, but when I ran through the little rose garden near our war memorial yesterday saw that the council had done their big prune, so tis time for mine too.
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