Morning Folks! Aussie here from a sunny SW London (again - glad to see the backend of Bertha)...
So - after the 13K long run on Sunday and the interval session last week I was up for a bit of a push today. I was originally just going to push out an easy 5K but something inside me decided that today was the day for a bit of "put the pedal down and see what you can do".
I think after laying down such a strong foundation over the last month or so and not really pushing too hard (don't get me wrong - it's hard work - but keeping conversational pace mainly) I wanted to see if this training was paying off in terms of speed and endurance liked they promised me it would...
So - today was definitely NOT conversational pace.. it was all I could do to get out a "Morning.." to fellow runners... I hit the ground running (hehe) with today's 5K... Off along the riverside... first few KMs and we're moving along at a nice pace. I don't know what that pace is yet, but my heart rate is 10-12bpm over the conversational pace and just KNOW this is quicker - it's much harder!
After 3K I need to slow down a bit - this is really tough. But, my training lets me slow it down a bit until I recover and then dial a little bit of speed back in... by now though it's getting quite tiring and as the last 500m clicks in I keep looking at the Garmin. Come on - how long can 200m be? 100.. 50... DONE!
Only now when I click the "STOP" button on the Garmin do I see my timings... and today my dear C25Kers is a GOOD day...
Fastest 5K - 29.01 (18 seconds faster than my fastest Parkrun)
Fastest 1K - 5:22 (honestly, wow, that's quick for me!)
Fastest Mile - 8:44 (again, wow..)
Needless to say I am a VERY happy boy today and right there ladies and gentlemen is proof positive that by laying a solid foundation and not going crazy every outing you can really start to see results.