Did my final W9R3 at the Long Eaton Parkrun this morning and boy am I glad this run is over. This was probably one of my hardest runs for two reasons: 1. it came at the end of 5 days holiday in Portugal where I ate and drank far more than was good for me and 2. I made the fatal mistake of setting off too fast. I was aiming for around 6 minutes 30 sec per km but did the first one in 6 minutes 15 so towards the end I was somewhat shattered. Anyway I made it without stopping and did the 5K in under 35 minutes and listened to Mr Smooth signing off for the last time.
I'm not sure what I will do next so ideas would be welcome - thought it might be a good idea to do some interval training to build up my strength and hopefully the 5K Parkrun will get easier. I don't have any great aspiration to run further, just slightly faster and would love to get under 30 minutes for 5K. I will certainly recommend the programme to others and very much appreciate the help and encouragement that this forum has provided.