Hello Everyone and happy weekend. Today is parkrun day, a free 5K event which takes place every Saturday morning all around the world. It is for everyone, slow, fast, able, disabled, big, small and everyone in between. Oh and don't forget about the super Mum's and Dad's who push their babies in buggies. You can walk, jog, run, run/walk, it's not a race, just a run in the park and loads of us here on Bridge to 10K do it religiously every Saturday morning.
parkrun is back thankfully in Northern Ireland, England, Scotland and Wales, and thankfully will be returning to The Republic of Ireland next Saturday on the 11th of September. I’m excited.
So until parkrun returns fully for everyone some of us will continue to take part on our own in a Virtual parkrun every Saturday morning called a (not)parkrun
Please post a little run report after your parkrun or (not)parkrun and let everyone know how you got on. The little run report can be done over a post parkrun coffee and treat/cake. (parkrun is all about the after run coffee and cake, and meeting friends old and new).
If you are a new graduate and would like to start, all you have to do is run, walk or jog at a parkrun or a 5K run/jog/walk (not)parkrun anytime today or tomorrow and write a little run report under this post. It's like a little community and it is good fun, sets you up nicely for the weekend. If you want to you can register on the parkrun website and you can log your 5K (not)parkrun. In fact you can log any 5K done during the week as a (not)parkrun on the website. I only log Saturday runs, when I remember.
For anyone whom has not done a real parkrun yet and if it is available to you, give it a try. It is the most wonderful community event. Saturday mornings will never be the same again.
Looking forward to hearing from all of you who ran in real proper parkruns and (not)parkruns. Happy running and have a lovely weekend.
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damienair
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Hello Damien I won’t be taking part this week as I’m resting my ankle but good luck to everyone on your Parkruns today. 👍 You’ll be at the starter’s briefing about now, I’m not jealous. 😂😅
And roll on next weekend for you on your comeback Parkrun! 😁 🎉
It’s so tough thinking about the immediate future especially the race on Sunday next week which is looking unlikely at this time 😭. I must rest it so rest it I shall. I was looking back through strava to see when this happened last time and it was February 3rd after a hard 5k and then it took 8 weeks to resolve 😢
On the plus side I have an Andy Murray ankle brace arriving in the next few minutes which I’m hoping will prevent future recurrences. I’m hoping to see a physio next week too. 👍
Hi all I finished couch to 5k Oct last year and was only covering 3.5 k in my 30 min slow jog. I got a PB at street park run this morning 5 k in 34.10 according to my Fitbit.Breaking through the 5k in 40 mins was a big barrier. But now I’m under 35 mins.
Any tips for getting my 5k under 30 mins.
I run to my heart beat and try to keep it under 165(57 year old). If I try to push on a bit my heart rate instantly hits 170+ and I back off for a bit.
Well done Dave! There’s quite a lot of advice on here and on the Runners World website for getting your 5ks faster (and any other distance for that matter). They usually include lots of different types of training runs, particularly intervals and hill work. Personally I just kept plugging away at it week in week out. Running with others at parkrun really helps as you can pick people off. For a benchmark, it took me about 3 months from my first parkrun to go under 30 mins. Good luck 👍
Well done and great running. A great way to improve your finish time and get below 30 mins as TailChaser says is to mix up your running. A longer slow run, a faster interval session run and then do your parkrun every Saturday morning. For the interval training warm up with a gentle kilometre run and then either run 500 meters at a pace faster than a 30 minute 5K pace, say 5:30 min/km pace or run 1 km at a 5:30 min/km pace. After the 500 meters or kilometer fast run take a 2-3 min rest and repeat. Repeat these fast intervals for 5 kilometres in total and then cool down with a gentle jog. It is hard going but really rewarding and each week you will notice your parkrun finish times improve. I did this and managed to improve from a 35 min 5K to a parkrun PB of 25:36. Good luck.
In addition to the running advice, I found daily training and exercise a great help. You only need a yoga mat and a resistance band and about 15 minutes each morning. I found plenty of routines specifically for runners on youtube.
Well done Dave, as others have said, there are loads of things you could try if you want to improve your time. Please don’t try to do too much too soon though, as that could result in injury.
There are lots of ideas on the Nike Run Club (NRC) app and I’ve found the coaching great. I didn’t even know I could run at different paces until the NRC app explained it to me.
First home parkrun in a few weeks and last one for a few more. We have the Big10k tomorrow and I shouldn’t really have run but I’ve not done anything fast in weeks so wanted to make sure I could still do it. Bit silly really as my achilles is very sore. I will try to rest it up the rest of today (once I’ve made bread, done yoga, been to the supermarket etc etc!🤞🤞🤞).
It is also the day of the End to End 5k record attempt for the most people doing a 5k on the same day. Anyone else signed up?
Looking extra forward to the Big10k as we’ll be meeting up with Time_Lord so we’re having a mini VRB get together 😃
Anyway my time (unofficially) was a slightly suicidal 26:50, so I can still do it. Now for the yoga…
Thanks Damien 🤗👍 It’s amazing how quickly you lose your fitness but it does seem to come back quite quickly too thankfully (although I did lie on the grass for a bit afterwards 😁).
I need to wear something other than running shoes to force me not to run I think Sandie! Thanks, I have a feeling I’ll be resting it again next week 🙄x
I’m just back in from my (not)parkrun, I ran 5.5K in a time of 36:44 as part of my return to 10K training. I arrived in the door at home afterwards and my lovely wife had prepared French toast with bacon and coffee for me, so I also had a lovely post (not) parkrun breakfast as well. Yum
Wow, lucky! Well done on your 5.5 - I’m going to try and do mine tomorrow evening. Have done 2 x 5 K this week - the first felt awful, legs just didn’t want to run, The second was parkrun this morning which felt really good and came in at 33:34, which I was really pleased with.
Good morning Damien, another good week for me regarding running, I told you on Wednesday that I got another PB for my 64th (not) parkrun of 31.31 , this morning at Drumpellier Parkrun which was my 20th Official Parkrun I got another PB time of 30.09 with the highest age grading that I have ever had of 62.85%.I enjoyed the run, once again I was taken by car by my friend Keith from my Thursday morning walking group who now has ran two parkruns at Drumpellier.
Next week he will join me at my home parkrun of Dunfermline.
If I had known at the time Doris8, there was this lady who I noticed on the Parkrun results page who was in the 70 /74 age group passed me with less than 2K to go, she has ran 350 parkruns, mostly a little less than 30 minutes, I could have used her as a pacemaker on my run, who knows I might have had a sub 30 minute 5k, I was ahead of her for about half the run, so perhaps the next time I am that parkrun I may get a sub 30 minute 5k, not next week as I am going to my home parkrun which has a few hills, my PB there is 32.01
That’s a good idea you’ll be determined next to not let her pass you. I thought u lived more central Scotland as I see Dunfermline in fife. I don’t do hills just slight gradients on walking, but trying a few 30 seconds in my walks now and again to see how I feel very slowly. 👍
Since 2010 I have been going a walk on a Friday, once a month through the park at Dunfermline where the parkrun takes place, so when I noticed just over 2 years ago after I graduated from C25K that there was a parkrun held in that park I decided to make Dunfermline my home parkrun although I live 25 miles away, it is easy to get there by bus or car.The other parkrun I go to, although nearer is more awkward to get to unless I go by car which I did this morning, a much flatter course hence all my fastest runs there.
You’re racking up the PBs aren’t you Al! Well done on your (not) parkrun and your parkrun times - you must be pleased with your age grading score too aren’t you? You have to be looking good for sub 30 minutes soon, surely!
I am very happy with my age grading thank you OGR, the last 3 runs have been +60% age grading, usually I am around the 55% age grading, perhaps sometime I will get a sub 30 minute 5k but it won't be next week.
On Wednesday I intend to run my 4th 10 miles run at a slower pace than recently, about 7.45/50 1 Km pace, IF and it's a big IF, I feel fine I MIGHT attempt to go further, a HM calls, maybe???!!!
Wow, well done you! I had hoped to get to 10 miles this year but my hip had other ideas so I’ll be lucky if I get to 10k! I’m trotting along at the back of Damienair’s little Bridge gang so we’ll see what happens in the next few weeks!
Good luck to you OGR with Damienair's Little Bridge 210 gang, like C25K take all the runs slowly, still slow and steady is the best way to get over that bridge.
Thanks Dexy, I seem to be on a roll as JP says, over the last few weeks I've had that red PB next to my name on both the (not) parkrun and the official Parkruns I have ran, good luck for your Great South 10 miles run in a few weeks time.
My fifth park run, only another 45 to go to get a T-shirt!! 😎
Official time 26:10 (Strava time 24:40) - both PBs so I’m happy. It’s a pretty flat course though, like running across a bit of Holland.
21st/123 participants. 19th/68 males. 2nd in age group.
There’s a stat which is 62.93% - any idea what that means? It’s something to do with comparisons with age and sex, I think, but 62.93% of what exactly?
Hiya Ian, that’s a great time! Both of them in fact!
That percentage is your age graded score, so it compares your result to others in your age group and gender. Plus 60% puts you in a local class level. There’s an article on this parkrun web page: support.parkrun.com/hc/en-u...
Congratulations Ian5K, age grading excellently explained by TailChaser. I don't think that you have to wait another 45 weeks for a T Shirt, only 20, when you run 25 Parkruns I think they are giving a runner one, however, you will have to pay for it, no T Shirts are free, I ran my 20th Parkrun this morning, so only 5 more runs, then I will get a (25)parkrun T shirt
I think you mean when I get to 25 runs I will add a 0 on to it, no, I don't think that I will get to running 250 or for that matter 350 parkruns, there was a lady who I saw this morning who has ran more than 350 parkruns, she is in the 70/74 age range.
Ooh exciting news about your parkrun damienair 🥳🥳 Shakes is on her way back to the UK but I joined up with the Eymet runners this morning for my (not) parkrun, which also doubled as the End to End 5k world record attempt. We started off running along our usual lakeshore, but then turned off up a hill for a circular route into the countryside (44m total elevation gain, with 34 of them in one go, which rather brought down my average speed 😂) Anyway 5.49k in 36 minutes. Next week I will hopefully be running along the seafront on the Ile de Re where we are stopping for a couple of nights on our way back to the UK.
Hi all, enjoyed running at my local PR - warm (bit too warm!) dry, no wind. Pushed a bit on the second lap and managed a PB. Hubby came (his first PR) and ran with Squiggy 😊
Perfect conditions for our park run. I dropped a couple of runs due to having my second Covid Jab so only 20miles run this week. I planned today to try and run as close to a 5.30/km pace as possible.
Managed a Park run PB 27:42 with a pb for fastest mile 8.46 with an average of 5:35/Km pace. Ist in my age category.
Hi Damienair and lovely running friends! I did Bognor Regis Parkrun this morning, just to keep my legs working. It wasn’t fast, but it was fun and everyone seemed to enjoy it. The camaraderie is the thing I missed most when Parkrun was postponed - everyone is so supportive, no matter how fast you are!
To anyone considering Parkrun, I’d say please give it a try! There’s a fantastic atmosphere and everyone is so friendly. It’s free to sign up and I’ve made so many friends doing it!
Well done. I am so looking forward to feeling that amazing atmosphere myself next week. It’s been way too long. Not sure if I’ll be volunteering or running next weekend, but either way I’ll be back at parkrun.
I managed a quick last 400m to pass a few people which always feels good (perhaps I should try from 600m out next time!) Well my PR time was just over 45 minutes, Garmin time 20 seconds below. Not particularly fast, but I planned to do another 3K after gathering my stuff. I actually did another 5K - very slowly! Next week looks like it will be quite hot so I wanted to get a 10K in before my 10K funrun in two weeks time. Maybe a good time to do some shorter intervals....
Hi Damien and friends. I’m late reporting again this week. We’ve had our grandson’s 2nd birthday party earlier - a couple of weeks early, as his brother is due pretty soon after his actual birthday and my daughter didn’t want to risk being in disposed! 👶
First though, my younger daughter and I headed for Clevedon Salthouse Fields PR. Only my 2nd run there, the first time being its inaugural running in September 2019. My official time of 34:02 was consistent with where I started near the 35 minute marker (Garmin said 34.01). I was pleased with that as it would have been in the 33’s nearer the front, and for me that’s good! 😀
My daughter knocked about 15 seconds off last week and came in sub 30 again. She’s pleased too. I’ve persuaded her to ditch PBs next week and tackle Ashton Court with me. She’ll romp up, no problem. 😅
Blimey TC, where do you get the energy from?! Would you sell me a bottle🤣! A great parkrun for you today- good luck for tomorrow’s run, pom-poms will be out cheering you all on!
Hello damienair and company. I ran parkrun in 33:06 today, compared to my best this year of 33:04.
It’s really strange because I ran up to the halfway cone and into the breeze with no stops, but in the second half I kept taking walking breaks (probably because I was running faster to make up for the walks and felt hot without the wind in my face). UTS was also running with me in the 2nd half - say no more!
I also did a speedy intervals run on Thursday so I think I really needed an extra rest day. It was fun all the same with just over 400 runners.
Very well done Dexy and great time considering you took some walking breaks too. The interval training is very tough but will pay off in time. I’m starting back at it too.
Hi Damien, just checking in a bit late with my parkrun report. I had a bit of company to start with as UpTheStanley was doing some questing which involved a really slow first Km followed by a much faster 1.5km where he planned to catch up with Dexy. And who better to guarantee a slow run but me, although it still ended up with a faster first Km than I’ve been doing of late! But doing a bit of walking and a sort of walk/run/sprint thing in the second half allowed me to finish in an official time of 44.15, though I have no idea how they worked that out! Mr Garmin said it was 45.46 which is probably nearer the mark. I was 386 out of 402 runners and 4 out of 5 in my age grade so all in all a satisfactory morning. And breakfast afterwards with Dexy and UTS was good too!
You did well Oldgirlruns, and it’s nice to accept a faster time to make up for the occasional mistakes that are slower that our watches. Trouble is you have a harder PB to beat now.
Fantastic OGR, after your recent injury you now have run a sub 45 minutes 5K at Southsea Parkrun, congratulations, at the running time you are doing you might soon get a sub 40 minute 5K 🏃🏾 👍.
Beautiful morning at Portsmouth Lakeside parkrun today. Got there a bit early to volunteer (and warm up) as car park marshal again, thus enabling me to run. I was determined to get back under 30 mins for the first time this year, but it was a bit uncertain as I omitted to start my Garmin on time. I let the crowd carry me along for the first km or so, then knuckled down. When the result came through, it was 29.58 - phew! Next target - sub-29.
Sorry for the late post, been busy getting school uniform sorted for Monday.
Today’s ParkRun has been brought to you by the letter U.
Uckfield PR is a hilly trail run and I wasn’t sure what to expect. The course has a Summer & Winter start, so it was a lap around the Rugby pitch then up through the trails to Buxted Park and back down again, finishing back at the Rugby pitch.
It was an all star family affair, with my parents and daughter marshalling and me & Mr Beth running.
No parkrun for me this week. My resident nurse told me not to, having looked at my legs last night. The insect bites I got on Sunday afternoon hadn't healed to her satisfaction.
After another inspection this evening, she's given me permission to run tomorrow as long as I don't go daft.
I'll be glad to be off these antibiotics but I've still got another five day's worth to do. Four times a day and you can't eat 2 hours before or 1 hour after taking them.
As my knee is still not right. Having read ‘The Perfect Run, by Mackenzie L Harvey’ it’s about getting in full flow. The last chapter was about injury so , I’m giving my knee a lot of tlc, I listened to my body and however much I want to run, it’s a no. So I was a bar scanner again today. Great fun. I will be doing next week too.Get your volunteering in, so when your fit, you don’t feel guilty. Safe running everyone.
After Littleport last weekend it was back to lovely (almost) flat, all on paths Valentine's yesterday. I really like this course. The park is huge, and beautiful. Apparently Essex used to play county cricket there in the 70s and I'm still not sure where the cricket ground is.Another PB for me at 41.19, so very pleased. My first parkrun was almost 50 minutes so I'm improving slowly. I've also moved up an age grade since lockdown (60-64) so I've been first in my age group a couple of times.
We're lucky to have quite a few Parkruns nearby so I might go somewhere else next weekend. Our local run is Walthamstow, but I really hate the course there so avoid it.
Maybe Alexandra Palace next week, which is probably extremely hilly but it's just such a beautiful place I want to have a go.
Hello DamienairI’ve recently discovered Parkrun after completing C25k earlier in the year, Saturday was my 5th Parkrun. My time was 24.04sec for 5k. I’m definitely hooked.
I went back to Parkrun yesterday for the first time since Feb 2020. I can't run at the mo as I broke my ankle 7 weeks ago but I was a volunteer (and will be for the next few weeks at least). Hadn't got up that early in ages! 😅 The atmosphere was terrific, can't wait for next week 😀
I completely sympathise with you Rowers. I too missed my beloved PR this week due to an ankle injury. I put myself forward for a volunteer at the Chichester Parkrun but the roster was full. Good luck on your recovery and well done on your volunteering 👍
Thank you for Volunteering. It’s frustrating when you have an injury but being able to volunteer at parkrun is a great way to get to know the core team.
Hi did my not parkrun . Misty and cold when I was out at 6.30 am not got your sunshine yet, Hopefully later. Did a 10 km walk in 1hour 33 mins but my 5km time was 45.38, which was walk included some odd jogging mins. Have a good weekend 🙂
Ran my 3rd PR Saturday. Took it pretty steady and finished in an official time of 44:04. I was 155/167, 70/80 female, and 2nd (out of 2!) in my age range. My age grade was 47.43%, which put me in 97th 😊
My Strava time was 42:35…so not one of my fastest…
One observation has just come to mind. It appears I'm the only one who talks to people whilst running during a parkrun.
I'll greet the other park users. I'll call "Someone's coming through" if we're about to be lapped. I'll occasionally have a silly chat with the volunteers as I pass them.
Everyone else seems to be serious and silent.
Ran my second PR at the weekend at Chasewater and had a great time once recovered. I think its addictive, volunteering this week as my intention is to alternate running with volunteering.
I've just found this Bridge forum and hope to use JuJu's Magic plan to get myself to10k.
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