This actually happened last week, but I didn't get round to posting..
I have moaned a lot about wanting to get faster and as a result have taken up doing 'speed' - the podcast, not the drug - as one of my 3 weekly runs.
My god it's hard. But it really pushes me and its quite short so its manageable in my lunch break.
Anyway I was due to do my 5k last friday and found myself less than motivated and looking for an excuse not to go (rain, no headphones, i'll do it on the weekend etc). I got cross at myself and out I went. It was a good run and i had conciously pushed myself at the beginning, towards the end i looked at my phone and realised i wasn't far off doing a sub 30min 5k (one of my news years resolutions). I was picked up the pace and pushed really hard for the last 1k coming in with a 5k time of 30:38.
Simultaneously elated to have shaved a minute off my PB but also semi-gutted to not have done it. I did also do my fastest 1k at average pace of 5:40 too.
The good news its that although i did work hard at both ends of the run i think if i could make a concious effort to pick up pace even slightly for the middle 3k i could hopefully shave off half a min or so without too much trouble.
Which is quite exciting. 'Speed' again today - guess it works!