Hope you had a great weekend! I notice a few have done races or prepared them (well done simonwilliamstutor for your amazing achievement on the 10K! Great PB!)
As I have written before I want to train for a 10K as well and this September will be all about speed. I have planned 1 interval training a week and a few other specific runs. In the same time I have decided to reduce the mileage as the legs were getting too tired and started to protest (and we do not want them to enter in a full strike action ).
I needed a test to understand were I was in terms of middle distance speed, so this Saturday I went for a Park run. The first of the year and the first time on this particular course (fairly hilly and technical due to a few difficult curves). I knew there were a few good runners there (University park run...) so I used them to push my self a bit.
I ran with them for 1 K and it was my fastest 1000 mt in 13 years. We passed there (I was last of the leading group) in 3:30!!! I got a bit scared for the speed and reduced mine after that, loosing contact with them. I ran the remaining 4 K alone, with a guy in front about 100 mt. away and another behind me more or less with the same distance. I was very tired after the third and fourth K and I could not sprint in the end, but I was very pleased with the final result: 19:43! definitely my PB and probably decent even compared to when I was in my twenties.
You can see in the pic attached the results, I am the Italian guy first timer in this parkrun. Note that only 1 person my age got before me (the first!) 2 younger and 3 older than me There were 120 runners (87 men), so I was pretty happy with the result
I was thrilled the whole weekend and I am now looking forward to get a bit more training in and see what I can actually do in a couple of months in the 10k.
hope you have a great week
enjoy your running!