Parkrun #8

[Dave58]

Did my 8th parkrun today and having done a steady 30 min 5.3k run on Thursday I was intending to go for a slightly faster pace today. Lined up with a few friends near the front but they are faster than me so there was no chance I could keep up with them. I'm always a bit cautious for the first 200m but got into my running after that and settled down into a good pace. I set my phone using strava to give me time checks every 0.5k. Got to the 1st k in under 5 mins and thought it was hard which was understandable due to the 40mph headwind. So it was a case of digging in and trying to maintain the pace until the turn. Our parkrun course is an out and back one and is quite flat with only a couple of little hills. So made it to the turn and was still on course for a good time. Thankfully now the wind was behind me. I always find the forth kilometre is the hardest and could feel my pace dropping a bit. Somehow or other I managed to push through until the last 500m and even kicked on to the finish line. Official parkrun time was 24.57 but my stopwatch time was 24.53 which would be a new pb. Delighted with that.

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[UnfitNoMore Graduate]

Phenomenal run... congrats on the PB for 5k... looks like it took 4 seconds to cross the startline... great job. Happy running.

[Dave58 Graduate in reply to UnfitNoMore]

Never thought I'd be sub 25 mins when I started this programme back in October. Thanks for all the advice and encouragement

[UnfitNoMore Graduate in reply to Dave58]

Takes at least a couple of years to hit peak fitness too... I’ll try to stay out of your way while you lap me if we’re at the same parkrun!!!

[John_W Graduate Ambassador]

Well done Dave, great time! You and me are of similar pace. I was around the 24 mark when I started parkrun. And like you, I've always found the 4th km of a parkrun the hardest. Do you warm up? It helps a LOT!

[Dave58 Graduate in reply to John_W]

Yeah I walk about 5 mins from the car park to the start. Do a few loosening exercises as well. Hopefully it will be easier to warm up when the weather improves. I'm aiming to run a 10k in September on the same (elongated) course. Would love to get under 50mins for 10k

[John_W Graduate Ambassador in reply to Dave58]

I'd suggest adding in a 1 mile warm-up jog (and time it so that you finish a few mins before the start) and then the same cool-down. A sub-50 10k is well within your reach. Be wary of chasing parkrun PBs every week though - try every 1 in 4 and concentrate on speed work and long slow runs in-between.

[Dave58 Graduate in reply to John_W]

Yeah a friend of mine said to run 1 fast run every 4 so I did a 27min parkrun last week. Will try what you said about jogging b4 and after. Cheers