PB sub 40mins 5K, negative splits, and new shoes as a treat...

[WeavingWonk]

So yesterday, I decided I wasn't going to decide on distance before setting off. I would wait to decide once the toxicity had died down. Last week I did 8.7k and my leg seized up, so I knew I probably wasn't going that far this week.

It was about 6C when I set out. Long sleeve shirt, light jacket, leggings, ball cap, thin gloves. Gloves came off first...then the jacket...sleeves pushed up.

So...the first km I started off about 15 secs faster than I meant to. Hm...second split was a tiny bit faster. No, that never happens...running faster than usual...better turn around at 2.5 and settle for a 5k or I'll end up walking a long way home. So I did. Third split...even faster (by all of 2 seconds, but still...what?????!!!!) And again with the fourth. Usually the fourth is markedly slower. So I pushed it for the fifth and ended up with negative splits for the whole run and a PB, shaving a little over1.5 minutes from my previous PB, and under 40 minutes! (Yes, I know I'm a snail, but I was positively hare-like for me yesterday!) 8:00, 7:59, 7:57, 7:53, 7:42. 5.01km 39:36. I actually got 7 PBs on this run, as there are lots of Strava segments along the trail.

I loved listening to the birds AND my book with my new bone conduction headphones. Highly recommended. Not so fun is running past the sewage treatment plant. I run along a paved trail near the river, and it doesn't matter which way I go, I have to run past one. Yuk!

I was so please with myself, so I stretched before I jumped in the car, and instead of heading home, I took myself straight to the shoe shop, and bought some lovely Hoka trail runners. Have been getting a bit bored of tarmac (and the sewage plants), so am planning on running some gentle trails next.

Wish I could show you my pretty shoes but for some reason I can't attach a picture...or any emoticons. {Pouty face}

[Timotea Graduate10]

Well done WW! It’s always lovely when an unexpected PB pops up. And definitely not a snail by any means.

[AlMorr Ambassador Graduate10]

Congratulations on getting that sub 40 minute 5K and all those negative splits as well, pity about not being able to show your new shoes but that sometimes happens to everyone.

Last Saturday as a not parkrun I ran 5K in a time of 32.58, according to Mapmyrun my average pace was 6.36km but when I looked at the details it says my fastest pace was 4.22km which was the first 5 metres, not sure how that happend, if I ran at 4.22km it would be a sub 25 minute 5K, that would only happen in my dreams 😂.

[WeavingWonk Graduate10 in reply to AlMorr]

I think that pace may elude me but I am definitely looking to bring my 5k pace down to 37.5 minutes next

[AlMorr Ambassador Graduate10 in reply to WeavingWonk]

👍

[Jools2020 Graduate10]

Well done for your sub 40 minute 5K and the negative splits! And the new shoes - what a great day for you! 👏👏👏🏃‍♀️🏃‍♀️🏃‍♀️👍

[WeavingWonk Graduate10 in reply to Jools2020]

Felt very good! And no significant post run aches and pains either. So I'm ready to go out and run again today (although it may not happen due to work...but tomorrow's another day).

[Beachcomber66 Graduate10]

Well done WW. Speeding up followed the strength building of longer runs for me; you seem to be on a similar track. I suspect there is more to come from you🙂. I had one run per week when I included some speed work (intervals), and kept the rest at a steady pace. It made a big difference quite quickly..... but there is no rule says that we have to run quicker of course; whatever floats your boat 👍

[WeavingWonk Graduate10 in reply to Beachcomber66]

I rather fancy being able to go further, but it takes forever, so i think I'm being greedy and want to be both stronger (faster) and have more stamina :)I have been in physio, mostly for an injured shoulder, but have also been working on imbalanced/underused muscles. Lots of squats and planks. I think that has a lot to do with speeding up. I could actually feel my pathetic glutes firing while I ran for the first time! Taping my ankles has given me a little more pep in my step as well.

[Lizcanrun Graduate10]

Well done!!!! Am jealous of your shoes. I thought shoe shops were closed!

[WeavingWonk Graduate10 in reply to Lizcanrun]

They are. In the UK. But although a Brit I am currently located in Philadelphia in the US where the schools are remote, but all the shops are open.