Finally got it right!

[Decker]

Finally remembered to start and stop my Fitbit at the right times to record the run sessions. 😀 Managed a 29.25 5k today. That's my best so far!! Am trying to do sub 30 3 times a week without pushing things too hard. Just got back in and stretched and and feel pretty good. Now if I could just get my kids to join me!

[damienair Graduate]

Congratulations. Well done on your sub 30 min 5K. That's my Holy Grail Quest at the moment too. Very well done.👍

[Decker in reply to damienair]

Thank you kindly sir. I'm not sure if I got lucky but I will take it! The morning was nice and cool too, with shade patches, so that helped a lot. The next stage of course is trying to keep it up!

[Decker in reply to damienair]

Also I don't know if you've tried them already but the C25K+ podcast for stamina really helped after graduation. There is a speed cast too and it's fun but it's very short. The stamina cast pace with Laura worked for me for a 30 min 5k. I think it's 35min of actual run time.

[Hidden]

Wow what an amazing time, well done you.

[Decker]

Thank you kindly Jan! I was using the stamina podcast to get the pace up and it seemed to help. Today was no headphones and just running to my own pace.

[IannodaTruffe Mentor]

Well done.

Eighty percent of your running should be at a slower pace, so it would be more beneficial to just do one fast run per week, in terms of building overall stamina and strength.

[Decker in reply to IannodaTruffe]

Thank you. Yes that makes good sense. My plan was to move to longer slower training once I got this down consistently.

[IannodaTruffe Mentor in reply to Decker]

I was very much like you at your stage. It was only when I realised that my PBs seemed to arrive after a break from running that it slowly dawned on me that pushing hard all the time is not the best way to progress.

[Decker in reply to IannodaTruffe]

I feel good during and after each run so far. But perhaps I can afford to ease up a bit. I also like the runs from a stress management POV. I seem to have better, clearer thinking days. 😀 that could just be in my head