Mayday 15k
Yesterday I had a scheduled long run on my 5k @30’ Garmin coach plan.
The gremlins had struck as I was supposed to do it on Saturday, and very nearly cancelled it again, only managed to get out of the door by mid-afternoon! I prefer early morning.
The run was scheduled as 12.87km (I guess that’s an even mile number) with a 2 minute warm up/cool down, and a set pace of 6.56-7.13/km. I decided to take the flattest route I could (only 76m of elevation gain) and run as an out and back to keep the ups and downs balanced. I extended the run to finish at my start point. Unfortunately this takes me down the main road to the next town and the scenery is dire.
Anyhow, Garmin kept bleating at me to advise my pace was too high, around 6’45/km, but I was struggling to slow for any meaningful period. Most of the run the distance was just slipping by without much drama and I was just lost in my own little world!
End result - 15.53km covered. Wish I’d popped on an extra 500m to hit 10 miles!
10k PB - 41 seconds knocked of, now 1hr 07’30”
15k PB - a whole 4 minutes shaved off! 1hr 42’52”
Not bad for an easy long slow run 😂 I’m certainly noticing the effects of the current plan.
Oh, Garmin decided to reward me by reducing my VO2max by a full point- although I expected that, it elways seems to fall on long runs.
week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
