Since the heady heights of running 10km in something like 58 minutes back in January, I've struggled a bit for a number of reasons. Maybe one has been motivation - nothing specific to aim for, although at least rfc's quests have helped get me off the couch (if not quite as regularly as I'd really like).
Anyway, I've been out 2 or 3 times most weeks, but with my hilly route and some warmer weather my 5km time had been slipping to around 35 minutes. Yes, not at all bad I know, but last year I did my one and only parkrun in 28:36 and had a storming slightly downhill/flat (OK, "cheating") personal best of 27:34 for 5km.
The other day I even did a W9 podcast, because I realised that I ran almost exactly 5km with Laura's encouragement last summer when I did these, and for some reason it takes me about 35 minutes to do 5km when I do the stamina podcast. That run was 5.04km in 31 minutes, so made me think that actually I'm not "that far" off.
So today, I headed down to the seafront for an early morning run. Almost ideal location - fresh sea air (well, hopefully I wasn't breathing in the polluted brown cloud that I can see hanging over the city from my house up a mountain!), flat run, lots of other people running/walking/fishing/swimming in the sea (OK, only men in the sea, but I did sea a woman fishing for the first time today!).
Anyway, I did it 5km in 28:20
I even almost managed the magical negative splits: 6:07, 5:37, 5:39, 5:32, 5:27 (what's 2 seconds between friends even if it messes up the pattern for the 2nd and 3rd splits?!)