A couple of weeks ago I posted about how I had been tempted to increase my weekly long run from 10k to 12 and then 13, thinking that it might help to improve my 5k and 10k times. I have also continued to do weekly interval training.
Well last week I managed 14.5k (1.32.50 pace 6.24 min/km). And hey presto on Saturday at parkrun I was rewarded with a new PB of 27.27 min - 12 seconds off my previous PB in May.
This morning the weather was perfect - sunny but not too warm, with the possibility of a shower which didn't materialise - so off I went just before 9. My new route is mostly an out and back so it was easy to add on an extra 1.6 km and there we are (1.44.01, 6.27). I was also pleased that the pace for every km was under 7 - even the last which is up the slopes of Portsdown Hill.
I'm off over to Marathon & Race Support now to claim my badge. Oh and it's back to 10k next week!😀
Written by
JonathanP
Graduate10
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Autumn inspiration JP. Great time and knock on benefit for 5k. The theory is that long slow runs help the 5k times... not sure those long run times fit the theory... amazing pace. 👏👏👏👏🥇
Wow! Wow! And wow! You make it all seem so easy! But, I assume, running your 5km PB felt like extremely hard work? Many congratulations! Super star status!
Thanks over61 - yes it certainly did and has taken a while to get there! What helped was having my average pace displayed on my Garmin so I knew whether I was on target.
I also had my Garmin set on average pace. Such a help when you have a particular target time in mind. No hurry to return to 5k PB territory at present. I expect the HM badge will be calling your name soon! 😊🏃🏻
Congratulations on your 10 miles JonathanP, We should make you an honorary musketeer.! So fast too. Such a shame there are no places left on the GSR. but you can say you’ve done it now.
I thought your parkrun time looked good last week but my app doesn’t show whether it’s a PB. Well Done You. I was 14 seconds slower than my PB so I think conditions were good.
We are looking forward to joining you at your 50th Parkrun on the 26th. I’m working on Oldgirlruns too. you never know......
Yes - parkrun only launched in Japan in May 19 and there are already 7 events up and running. We have identified one we think we can get to, Futakotamagawa. More likely to do it on the 2nd weekend of our trip when we will be a bit more acclimatised to the heat and humidity. Fingers crossed a Japanese parkrun and England winning the world cup all in one day.
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
