So that’s it then, W9R3 done at Park run this morning. It wasn’t pretty, but after a bump in confidence getting back after a cold and the onset of knee tracking pain (known issue and diagnosed as not an injury but a need to strengthen VMO) it felt like harder work, and although I PB’d by 1 sec, I ran the whole lot and didn’t use my 5 min warm up to let the crowds of runny runners sprint off which had been my norm so it just shows the stamina needs building on.
But..... I did run this fasted (not fluid or food since 20.30 last night) had done My first running club track day Thursday and clocked up nearly 6 miles in total that night, and managed a consisted 11.30 min/miles for each of the 3 PR laps so having kicked myself up the ‘arris and will now be setting myself for some personal worsts.
Why personal worsts, well I learnt how to run slow at club. Before then I only had 3 speeds. Slow walk, fast walk and zoned in run. As I want to get to 10k I know I need to now slow it down a bit to gently and comfortably spread out the distances. So for now I’ll be slowing down my splits as I learn what slowed naturally feels like. Then I can mix things up
So it will be an interval day, a building stamina 5k and a slow and steady distance increaser and will now be adding in swimming and core and strength days. And no plan on leading and Strava segments or PR PB’s for me now
Maybe I’ll teat myself to a glass of cider and a small premature piece of birthday cake 🍰
C1R3 - C25K+ Stamina
Speed - week 6 complete 
Christmas Parkrun anyone?
W8R2 and 5x50 update AND nearly graduation week :)
Wk5 Run2 done! 
