GRADUATED!!!! 5K Parkrun - ran the lot! - Couch to 5K

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GRADUATED!!!! 5K Parkrun - ran the lot!

Equi-geek
Equi-geekGraduate

Hey there everyone! This is ME! Like the t-shirt?! Irish-John has a lot to answer for :D I know there are lots of us graduating this weekend and I promised to do a write up about Park Run - apologies it's a bit of an essay. This is the Swindon one, at Lydiard Park, where Fabulous450 ran the other day but we do the other end. It's an 'average' difficulty regarding gradient changes. So, today was the big day - graduation!

The park's manager is incredibly pro-Park run so we have our own parking field every Saturday morning. It costs £2 for 2 hours, but as I go often I get an annual pass for just this park for £45 - saves queuing at the machines. I cocked up this morning as I was too excited and I forget to take my barcode with me, nor a bottle of water.

Park up and follow everyone else to the gathering point outside the cafe. There is a gazebo. If you are new to PR then get there a bit earlier than 9am and listen to the briefing. They'll explain the route and whether you should run on the left or right of the path to allow the faster runners through. Swindon is a 2-lap circuit.

Some PRs set off at exactly 9am and others, like ours, do all the talking and so on so we normally start 9:10, or even later. If you know roughly when that is you can do the walk warm up while you wait to start properly - which is what I did today. Mid-programme I'd start in walk. The announcements are then made while you line up and pick your pace-runner. The pacers run with a tabard and the time they will be finishing at. We normally have a 45 minuter but not today - it's all run on volunteers. I stood close to the 40 minute guy based on previous experiences doing my Run 3 of the week during the event.

OK - so for those that are worried there are all super-athletes and everyone is a racing-snake physique - take a look at the people in the photos and chill out. People with prams, nervous first-starters, older runners - it's not competitive with anyone but yourself.

So finally the countdown commences and we are GO! Start your music, un-pause MJ, or your trainer, get the watch running and then you're off! Typically, some will start too quickly, let them go! Keep your eyes off everyone and just do what you've always done, or stick with the pacer.

This is the first one I've done running right at the start but my experiences from walking the first 5 minutes served me well. I realised soon the 40 minute pacer had set off too fast. I stuck to my guns and the play-list helped. Up the first incline the noobs started walking. Some people start doing the Park runs by running downhill sections and walking uphill sections - which is fine - you soon get to spot who is doing what. So I keep my cadence to the music and am so relieved my legs feel better than they have for weeks! Now is NOT the time to push it, though!

Towards the end of the first lap the fast guys and girls are coming past. Each week I've got a bit further round before being lapped and it's nice to see my own progress. They are amazingly quick. I don't even notice the incline towards the end of the first lap. The Marshalls en-route are all cheering and clapping and it's good form to gasp a 'Thank....you!' with a smile as you trot past them. But here at Swindon there is a very special lady that helps direct you at the end of the first lap. Jo is the most amazingly bubbly, enthusiastic cheerleader - and she knows I'm graduating today, so I get clapped at and cheered as I turn to do the second lap.

The field has thinned out and you'll find yourself running with people you'll tend to clock every week. For these 9 weeks I've noticed some of these guys ahead of me before, because I've walked the first 5 minutes. Now I'm running with them. The pacer has finally realised he's gone too quickly and is walking - ah-ha! Gotcha! I'm still a few yards back but its all the gentle uphill to half-way round the second lap. I've got the playlist almost spot-on, finally, so ELO 'Rock and roll is king' and Portugals 'Feel it still' follow some Taylor Swift 'Shake it off'. Knew I'd need that towards the end. Just before I turn the last corner to run downhill (mostly) to the end of the second lap and the finish, MJ signs off on the app. I almost cry! I will miss him! But I keep running. I am comfortable, getting my wind back, and I catch the 40 minute pacer just as I need to get up the last incline to where Jo is again.

I am met by hollers of encouragement from Jo who also lets everyone else know - including the pacer - that this is my C25k graduation and the first time I've not walked for the whole park run. The pacer say's we should be about 15 or 20 seconds under the 40 minutes. Not what I was aiming for today so it's a bonus! Right - everything is feeling brilliant so lets sprint the last 30m to the finish! Here we go! GO! Touch the chequered flag on the wheelie bin and I'm done. YAAAAY! The volunteers but the bin make a note of the time.

Walk along the little funnel, careful not to go past anyone or we don't get the right time. You are then given a little bar-code token with your finishing place on it - I'm 330-ish! Then you walk back to the cafe bit and there are volunteers there with bar-code scanner. So you hand them the finisher token you were just given, and your personal bar-code (if you've not been a complete idiot and forgotten it like I have).

And now you can do your walk warm-down, grab a free jelly baby and grab a coffee if you like (Park runners get a discount after in the cafe at Swindon). I also walk back up the course and thank the volunteers on my warm-down. The 40 minutes pacer gives me a hug and congratulates me and we get some photos.

What happens in the background is the times that were recorded by the wheelie bin get matched with your finishing position and linked with your personal barcode. It's all be up on the website later so you can see how you've done week-on-week.

So that's it! I went back to the car for a stretch. My unofficial time was 39:15, which is a PB, but I wasn't really aiming for a PB - I just wanted to run the 30 minutes and if I felt well enough to run the whole thing.

It's an amazing feeling - a real celebration today - and I thought of everyone I've commented on and have supported and encouraged me too. THANK YOU everyone! Thank you for this forum and the awesome support I've been given. And if you are only part-way through this programme YOU CAN DO IT - YOUR WAY!

104 Replies
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Lorijay
LorijayGraduate

Huge congratulations Equi, massive well done!! Thank you for a great informative post, really motivating me to start this park run malarkey. Enjoy celebrating your awesome achievement! :) :)

Equi-geek
Equi-geekGraduate
in reply to Lorijay

No worries - it's fear of not knowing what to do and getting it wrong or being last - there is always a volunteer tail-walker who will finish last so no-one feels bad :) Give it a go!

Lorijay
LorijayGraduate
in reply to Equi-geek

Ok that's it next Saturday I'm going!! :) :)

Jay66UK
Jay66UKGraduate
in reply to Lorijay

👏👏👏

Lorijay
LorijayGraduate
in reply to Jay66UK

I hope the memory of your first one is fading and you are nearly ready for a second shot.... 😎

Crittermad
CrittermadGraduate

Big big congratulations- that must have been amazing! I haven’t tried a park run yet, but am fancying one - so info all really helpful. 👏👏👩🏻‍🎓🏃🏻‍♀️🏆🥂

Equi-geek
Equi-geekGraduate
in reply to Crittermad

Go - it's very uplifting - and I hope all the detail helps take away fears of what to do when you get there and so on. Good luck!

Crittermad
CrittermadGraduate
in reply to Equi-geek

Yes, I’m a bit of a control freak so it’s good to know in advance what to expect - I even thought about going along to spectate and spy 🕵️‍♀️😂🙄 I need be more impulsive!

Jay66UK
Jay66UKGraduate
in reply to Crittermad

I’m just the same!!

Equi-geek
Equi-geekGraduate
in reply to Jay66UK

Just go along and watch - you'll be made welcome I promise you :)

jennitricot
jennitricotGraduate

That’s amazing! Well done you! And your write up is fantastic, we have a park run near us too, which I hope to do once I’m finished the c25k, but I wouldn’t have thought about half the stuff you’ve mentioned...will have to come back and reread this when I’m parkrun ready. Have a fab wkend!

Equi-geek
Equi-geekGraduate
in reply to jennitricot

Great! Yes, that was the idea - to take the mystery out of it. I've only done this location but I spoke with others about what happens elsewhere regarding timings and so on. It's a very friendly atmosphere!

Mcdon
McdonGraduate

Congratulations an amazing feeling xxx

Equi-geek
Equi-geekGraduate
in reply to Mcdon

Thanks Mcdon! You're right - feels good!

pianoteacher
pianoteacherGraduate

Fantastic write up Equi-geek! Lots of great info in there for newbies. Running it all is a big milestone and you PB'd too - well done! PS love the t-shirt 😁

Equi-geek
Equi-geekGraduate
in reply to pianoteacher

The t-shirt had to be done 🤣 and a couple of people even asked me if it was a real race 🤣

pianoteacher
pianoteacherGraduate
in reply to Equi-geek

Irish-John will be very proud 😂😂

Equi-geek
Equi-geekGraduate
in reply to pianoteacher

Well....he started it.... 😂

Irish-John
Irish-JohnGraduate
in reply to Equi-geek

Very Very pleased for you, well done :)

PS - Michael Johnson is thrilled to be on the same tee shirt as the IJ qoute ! 😁

Equi-geek
Equi-geekGraduate
in reply to Irish-John

Inspired by your good self, no doubt! 🤣 thanks!

Irish-John
Irish-JohnGraduate
in reply to Equi-geek

Now I'm thinking we here FForumites should wear our own "Running Family" tee shirts - the "Sahara Death Race Indestructables" lol Would be fun to spot each other at events :)

Fabulous450
Fabulous450Graduate

Yaaaaaay! Equi-geek! You amazing lady! I love the t-shirt too! Massive congratulations! Lydiard watch out, there’s C25K graduates about! 👏🏽👏🏽👏🏽🍾🎓🏆❤️

Equi-geek
Equi-geekGraduate
in reply to Fabulous450

Thanks Fabulous! So pleased to share the podium with you, lovely lady! Have a brilliant birthday XXX

Fabulous450
Fabulous450Graduate

Yaaaaaay! Equi-geek! You amazing lady! I love the t-shirt too! Massive congratulations! Lydiard watch out, there’s C25K graduates about! 👏🏽👏🏽👏🏽🍾🎓🏆❤️

Fabulous450
Fabulous450Graduate
in reply to Fabulous450

Looks like I’ve done that twice, but you deserve it! 😁❤️🎓🎓🎓

Equi-geek
Equi-geekGraduate
in reply to Fabulous450

🤣🤣 no worries - ruddy tech!

Congratulations! 😀👍That’s a great write up about Parkrun too. 🏃‍♂️🏃‍♀️ I love doing it now and going to fit in into my schedule whenever I can. 😊

You’re a graduate now!! 🍾🥂

Enjoy your day, however you decide to celebrate 🎉

Equi-geek
Equi-geekGraduate
in reply to David_G

Thank you David_G! I think I'll be feet up and watching the tennis with a really annoying smug-face that will take a few days to subside :D Looking forward to some consolidation and then 'big school' beckons!...

David_G
David_G
in reply to Equi-geek

Oh yes, we’ll all be waiting at Big School for you! 🙂 It’s still a lovely place to be and the atmosphere is the same as C25K 😀👍

Fabulous and very well done

Equi-geek
Equi-geekGraduate
in reply to cobrien

Thanks cobrien - enjoy your running!

Millsie-J
Millsie-JGraduate

Lovely write up, brilliant run, congratulations graduate.

🎓 🏅

I did another volunteer session at ond of our local runs this morning, a few miles drive away. Last night they were still 6 volunteers short, a plea went out so I let them know I would do it at short notice. Im a regular volunteer if I dont run.

Just a plea to all pr runners...... please volunteer a few times a year at least, its great fun and it a bit of pay back. No volunteers, no parkrun🏃🏻‍♀️🏃🏻 Happy running all

Equi-geek
Equi-geekGraduate
in reply to Millsie-J

Absolutely - thanks for volunteering! It always amazes me how much the volunteers make it a special event, every single week. There were calls last night for a tail-walker and a few other roles on Facebook, but I couldn't help today - obviously. However, now I don't have to worry about the program I will volunteer as tail walker next week and make sure I do my bit. I'm a bit of a 'joiner-in' anyway. :)

Jay66UK
Jay66UKGraduate

Great report. Well jell of the tshirt, that is awesome work getting it made up!

Given all of the real congratulations you’ve had out there this morning this virtual clap feels slightly hollow but it’s been great seeing you come up to the finishing line and flying through it.

Well done, fellow graduate 👏👏👏👏

Equi-geek
Equi-geekGraduate
in reply to Jay66UK

Thanks Jay! You've been here since I joined and a huge support - not just to me. I was so thrilled to see you get over the finish line too 👏👏👊👊👨‍🎓

Brilliant! Great post and great piccies. Congratulations and well done! 👍👏🍾🥂🎉🥗

Equi-geek
Equi-geekGraduate
in reply to owmeknees

Thank Knees - you're experiences definitely help me get through the last few weeks of this - as mine have been rather reluctant to embrace running! All the best!

owmeknees
owmeknees
in reply to Equi-geek

Knees are tricky customers aren’t they?! Good luck with them and the next part of your running journey 👍😊

Amazing! CONGRATULATIONS!! 🎉👍😊

Equi-geek
Equi-geekGraduate
in reply to BlondeAmbition72

Thanks Blonde - have you done yours today or is it later? Sorry been busy replying here!

BlondeAmbition72
BlondeAmbition72Graduate
in reply to Equi-geek

I’m running the Frome 5K tomorrow as my graduation run!! 👍😊

Equi-geek
Equi-geekGraduate
in reply to BlondeAmbition72

Ooooh exciting! Bet you'll have a blast! Don't forget the sweaty-face pic at the end 😎 😂🙌👍

BlondeAmbition72
BlondeAmbition72Graduate
in reply to Equi-geek

Hmmm? 🤔👍😂

Equi-geek
Equi-geekGraduate
in reply to BlondeAmbition72

I understand it is a bit of a tradition to get a selfie at the end of the graduation run 😂

BlondeAmbition72
BlondeAmbition72Graduate
in reply to Equi-geek

Ok, but the camera hates me, you’ve been warned 😮😂😂

Equi-geek
Equi-geekGraduate
in reply to BlondeAmbition72

I think the end of a run is a great leveller 👍🙋‍♀️

Dexy5
Dexy5Graduate
in reply to BlondeAmbition72

Well done for doing something special for your graduation run BlondeAmbition. Good luck

Equi-geek
Equi-geekGraduate

There is also a funny video on Facebook: facebook.com/parkrunUK/vide...

Kherif
KherifGraduate

Well done! Sounds like a fab run!

Equi-geek
Equi-geekGraduate
in reply to Kherif

Thanks Kherif :)

Saartjie
SaartjieGraduate

Wow...Well done - what an amazing way to graduate 🏃‍♀️🏃‍♀️🎉🎉🍾🍾👏👏👏👏

Equi-geek
Equi-geekGraduate
in reply to Saartjie

Thanks Saartjie - I really enjoyed it :) happy running!

Saartjie
SaartjieGraduate
in reply to Equi-geek

Ps. Love the t-shirt x

Equi-geek
Equi-geekGraduate
in reply to Saartjie

🤘😂

Teddly22
Teddly22Graduate

Congratulations to you🎉🏆🏃👏 Great write up and fabulous way to graduate!

Equi-geek
Equi-geekGraduate
in reply to Teddly22

Thank you Teddly22! Hope to encourage lots of others as I've been encouraged.

Teddly22
Teddly22Graduate
in reply to Equi-geek

You will certainly be doing that!👍

Ang33333
Ang33333Graduate

Yay! Massive congratulations! Love the t shirt!!!! Hope to see you there at the start of September! That's our aim- I run with my sister! 🍾🍾🍾🍾🍾🍾🍾🍾🍾🍾🍾🍾🍾

Equi-geek
Equi-geekGraduate
in reply to Ang33333

Brilliant! All being well - I'm totally hooked!

Great run!! 👏🏼👏🏼👏🏼

Equi-geek
Equi-geekGraduate
in reply to Ripcurlrana71

Thanks Ripcurlrana71 first one that felt so good in many weeks :)

I’ve only done one during C25k but was soooo hot put me off. May do it again in autumn.

Equi-geek
Equi-geekGraduate
in reply to Ripcurlrana71

Yes - it's why I've not been too worried about times and paces and so on since W5. Just tried to stay sound enough to get to the end of this, and wasn't confident after an achey slog through W9R2 on Thursday. Other than that, it was uneventful, so didn't get around to posting. Looking forward to it being a bit cooler for sure!

telford_mike
telford_mikeGraduate

Woohoo! Nice going and a great time! Thanks for the Parkrun write-up, now I understand how it works!

Congratulations 😎😎

Equi-geek
Equi-geekGraduate
in reply to telford_mike

Thanks Mike! Glad you like the write up! Hope you are enjoying your repair day today 👨🏻‍🎓

Equi-geek
Equi-geekGraduate
in reply to telford_mike

And unlike super-prepared you, I had a curry last night 🤣😜 but didn’t have a naan, just the veg dhansak and poppadoms 😇

Dralimc
DralimcGraduate

Congrats on graduation and park run! 🏃🏻‍♀️🍾🏅👏

Equi-geek
Equi-geekGraduate
in reply to Dralimc

Thanks Dralimc - good luck with your running!

Jelon
JelonGraduate

Congrats on your graduation. 👍🏻👏🏼 I registered for park run 3 weeks ago but not been brave enough to do it yet!! However after reading your very informative write up I might do it in s few weeks time when it’s hopefully cooler?! Well done you 🏃‍♀️😀

Equi-geek
Equi-geekGraduate
in reply to Jelon

Oh brilliant Jelon! Glad I was able to help 👏🏻👏🏻👏🏻

Brilliantly well done, Equi-geek! Congratulations on your graduation day! 🎉🎉🎉😃🏃‍♀️🏃‍♂️🏅🏆🎓🌟🌟😎

(And, wow, your Parkrun sounds posh! We don’t have Pace-runners over here, but they sound like a good idea. 😊)

Equi-geek
Equi-geekGraduate
in reply to mountaindreamer

Thank you! They can be really helpful 😁

Dexy5
Dexy5Graduate

Well done for your graduation at the Parkrun and running it all. That’s really impressive. Our Parkrun is slightly different as we don’t have the wheelybin or pace runners but the philosophy is the same - just try to be the best you can.

Enjoy the graduation party 🏃‍♀️👏☀️🥂🍾🏅

Equi-geek
Equi-geekGraduate
in reply to Dexy5

Thank you Dexy5 - interesting to hear about the differences 😁🙌

mountaindreamer
mountaindreamerGraduate
in reply to Dexy5

Yes, I was a bit mystified about the wheelie bin. We just have a funnel with tonnes of volunteers along it. A guy at the funnel entrance is clocking your time, while another is handing you the order barcode, then you go to one of 3 who scan the order barcode alongside your Parkrun ID barcode - resulting in “hey presto” and your name gets matched up to your place, time and a tonne of other stats online in the results.

As it was our parkrun’s 3rd Birthday today, it had volunteers in fancy dress, balloons, and cakes at the end today! Would have done you a good graduation party, Equi-geek! 😃❤️

Dexy5
Dexy5Graduate
in reply to mountaindreamer

That sounds great fun. Ours was run 250 2 weeks ago but we didn’t have any of that . Some of the runners had balloons to celebrate 100 and 150 runs though. Do you think we can make that? I think winter might hold me back a bit.

mountaindreamer
mountaindreamerGraduate
in reply to Dexy5

Think it’s going to take us a few years to get that many in even at a max of 52 per year, Dexy! I’ve a walking friend who enjoys being a tourist at lots of different ones. That sounds like fun later. (Perhaps we can go and try them in warmer countries for the winter!😃😎 We should be well acclimatized after this summer!😂)

AlMorr
AlMorrGraduate

Great post from you telling us in detail all the information regarding your and everyone elses 5K park run and what is involved, nice photo of you, I notice your T-shirt you have the Sahara Death Race logo, are you thinking of signing up for that one for your next run? I'll answer that question-no.

Equi-geek
Equi-geekGraduate
in reply to AlMorr

Haha! Thank you AlMorr - no maybe next year 🤣🤣

Berksrover
BerksroverGraduate

Congratulations Equi-geek , great post, am thinking of joining the park run party at some point so very helpful to have all that info

Equi-geek
Equi-geekGraduate
in reply to Berksrover

Thanks Berksrover, glad to have helped 😁🤗

Well done Equi! The girl done good!😀

Equi-geek
Equi-geekGraduate
in reply to chelsea007

Thanks Chelsea007!

I thoroughly enjoyed that write-up Equi-geek.

Massive congrats on graduating! You're a 🌟!

🍾🥂🎊🎉🏅👏👏👏👏

Equi-geek
Equi-geekGraduate
in reply to Sutsha

Thanks Sutsha! Glad you enjoyed it :)

DeeRunning
DeeRunningGraduate

Congratulations, Equi-geek! Fab write up of a very special day out. Love your t-shirt and pics, you look lovely! Enjoy the consolidation runs and whatever comes next for you! :)

Equi-geek
Equi-geekGraduate
in reply to DeeRunning

Thanks DeeRunning! All the best to you too :)

Thank you!!! What a fabulous post. I’m itching to do a parkrun now, but I’m not at the end of the programme yet, so I need to wait!

Brilliant description of how it all pans out. I was almost there with you 😀🏃‍♀️

Congratulations on your brilliant time too.

I think I might feel like crying when MJ signs off for the last time. I don’t know what I’ll do without him guiding me. Still, I have 3 more weeks to worry about that!

You’re a star! Very well done! 🎉🍾🏃‍♀️😀💪🏻👍🏻☀️❤️

Equi-geek
Equi-geekGraduate
in reply to cheekychipmunks

Thanks Cheeky! I’m heading back this morning to Marshall for the junior PR. Stay sound and enjoy your running 😁

cheekychipmunks
cheekychipmunksGraduate
in reply to Equi-geek

I’ll try to stay sound, thanks (yep, I used to have horses and ride too!) They were never sound! 😳

Equi-geek
Equi-geekGraduate
in reply to cheekychipmunks

😁 horses are amazingly stoic I’m amazed more don’t end up on the IC 🤣

cheekychipmunks
cheekychipmunksGraduate
in reply to Equi-geek

Hahaha, yes you’re right there! I rode one of mine when he had a stress fracture once .... 😮

Don't forget you'll be covering 5K including warm-up and cool-down earlier and many people go along and do these inside the Parkrun. If you're the type who can ignore other people and stick to doing your thing it can work. If you fear you'll get caught up in it all and run the whole thing then best wait until you're ready for it.

I signed up with the possibility of doing it for my graduation run but things didn't pan out. Still a PR virgin!

😁

Thank you for posting such a great description of what happens. It answered lots of my queries and I'm relieved that it is not competitive.

Initially the idea reminded me of very unhappy school memories but from your description it sounds more like the people on this forum.

Equi-geek
Equi-geekGraduate
in reply to Robert_IS_a_Runner

Thanks Robert! It is nothing like school - it reminds me of this forum to be honest. If you bring a positive friendly attitude you’ll have a blast, because most people just want to have fun. It’s a no-pressure way to understand how to run in a bigger event too. Yes there are serious runners and they are training or trying to test themselves against the terrain and their times, but they are a minority, and even then I’ve had encouraging words from them like ‘well done’ and ‘keep going’ as they’ve lapped me!

Tartiflette
TartifletteGraduate

Yay well done EG! Congrats on graduating & Park run too. Ive been off line for a while but glad I saw this now. Can't believe you got the T-shirt printed, it rocks 👍😂 👏🙌

Equi-geek
Equi-geekGraduate
in reply to Tartiflette

Thanks Tartiflette! Glad you’re back 😁👍

Hidden
HiddenGraduate

Well done!! I love the write up. Makes me feel more confident about possibly trying it out. I often go super early in the morning so no one sees me!!

Equi-geek
Equi-geekGraduate
in reply to Hidden

Thanks! You can find your local run on the Park Run website and see the latest results. This will give you an idea of how many run and what their times are, if you are worried. Or go along and just watch.

MeandMam
MeandMamGraduate

Thank you for your really informative post and well done on your amazing achievement. I keep thinking of doing a park run ‘one day’ once I’ve graduated and am able to run 5k, but you’ve made me think I should just go and try it and see what happens.

Equi-geek
Equi-geekGraduate
in reply to MeandMam

Certainly go along and at least watch, so it doesn’t become a big mental block. I was fortunate to know the route before I went, as I usually walk the dog there. So I knew I could walk it at a reasonable pace. It was 2 laps, so if I fell too far behind I could duck out after a lap and ‘not be a nuisance’. But I didn’t need to, as there were plenty of others in the same boat. I wasn’t fussed about coming last because I had already resolved to walk/run following the app. In my mind that took the pressure off. Each week of C25k meant I ran for more minutes, so I started moving up the field without having to run any faster - in fact I slowed down my run pace to nurse home my knees 😁

UnfitNoMore
UnfitNoMoreAdministrator

Congratulations. Great way to finish it.

I may have to head to that one as I see they have an over 70s pacer, I could maybe keep up with him!

Equi-geek
Equi-geekGraduate
in reply to UnfitNoMore

🤣

Fabulous work Equi-geek. Lovely post and great advert for Parkrun, which I love. 🏃‍♂️🏃‍♀️

Time and pace are immaterial, it’s taking part with like-minded people that makes it worthwhile.

You’ve graduated too. How good is that, and no better place to do it than Parkrun! 🏅🏆👩‍🎓👍

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