Up in lovely sunny Elgin, I combined week 7 with a Parkrun. Got a little (...) carried away with the race; I would argue I got boxed in behind a very athletic woman pushing a buggy and a gaggle of others.
Well to cut a long story short, I exceeded my own optimistic target and came in around 27:30. The first k was a little over 5 minutes and I managed to maintain that pace for the whole first lap, tiring towards the end.
I feel great; physically and mentally. Just over a month ago I winced at the thought of having to run for 90 seconds, and 3 minutes was a major mental barrier. I used to read in awe at the exploits of others, and look forwards to the day when I could run 5k without stopping, with a side target of sub-30. To achieve that part way through the program shows that for us more competitive minded, it works. And then some!!!
Go for it. Keep going. Get out and run!!!