Parkrun | 3 PB's in a row!!

If you don't already know, a couple of weeks ago after I completed my first half marathon I set myself a few goals to achieve to keep me going. One of these was to start attending my local parkrun more regularly. Including finally getting my 5k time down to sub 30 minutes. Since completing the GER my club has been focusing on speed work and it's really starting to pay off.

I have stuck to my word and have dragged myself out of bed early 3 Saturday's running now (excuse the pun), each time happily claiming a new PB.

My last 5k time all the way back in August was 30:05 - I was shocked I even got this as my previous time was 31:30 so a very big jump, but as soon as I saw the time I knew I was close to clocking sub 30.

My first attempt saw me cross the finish in 29:57
My second attempt saw me cross the finish in 29:38
And last week saw me finish in 28:58

I was absolutely ecstatic to see a 28 minute finish. It's crazy to think how much my times have come down since I first started. My first 5k took me nearly 50 minutes if I remember correctly.

Parkrun is such an amazing idea and wouldn't happen without the many wonderful volunteers who make the event happen, providing much needed support when your lungs feel like they are going to fall on the floor. And a big shout out to Paul at the running badger who shouted hello at my moment in need.

Me in action last weekend. Unfortunately this guy left me at around the 3k mark, I was trying so hard to keep with him. P.s look how skinny I look!

In the week | Number 6

Monday

Rest

Tuesday

5.45 miles - Average pace 10:30ish

Really enjoyed this run, it felt tough but fast and I felt good afterwards. I seem to be stuck in a rut of only running 5-6 miles during the week and I really need to up this now that marathon training needs to kick in. 

Wednesday

Rest

Thursday

4.5 miles - Average pace 10:15ish

Small run as a lot of people at club were running in the Hereward relay on Sunday and wanted fresh legs. Nice and fast for me and it felt like I pushed myself. These speed sessions are starting to pay off.

Friday

Rest

Saturday

Parkrun - 3.1 miles - PB 28:58

Sunday

3 mile run - Really slow and hard (how am I ever going to run a marathon)

In the week | Number 5

Monday

Boxercise x 2

Tuesday

5.2 miles - 10 min mile pace - 51 minutes

I really needed this run, all my runs post GER have suddenly felt really hard again, and this just felt so easy and relaxed, and I'm getting a little quicker.  


Wednesday


Rest

Thursday

3.1 miles - 12 min mile pace - Helped someone from club round hence the slower pace

Friday

Rest


Saturday

1.5 mile run to parkrun
3.1 mile run - parkrun - new pb (29:38)
1.5 mile run back
  Sunday

Rest (Supported the St. Neot's half marathon)

Parkrun | 9th November

I finally got my arse in gear and dragged myself out of bed on a Saturday morning to complete my third parkrun. I think parkrun is such a good idea, but whilst training for the GER, I concentrated on distance not speed and I stopped racing as such.

I've managed to get below 30 minutes for a 5k once in training, and I've made it a goal to do this before the year is out & I finally managed it. So freaking happy.

I finished in 29:51, so now obviously I think I can go a little quicker. Now I want 29:30 (why are we never happy). I'm going to try and make it every week and hope that the interval training we are doing during the week will help me achieve a faster time.

In the week | Number 4

Monday

Rest

Tuesday

3 miles - 31 minutes - 5 x 3 minute efforts @ 70%

I'm really enjoying the new training plan we have been given at club, but I must admit I'm struggling with these effort sessions. I've only just got the hang of running in general, and now were introducing sprint and speed sessions. It's really nice to challenge myself, but sometimes I find I'm working too hard and not able to recover in time for the next session. I'm hoping my speed will improve through these sessions so I'm just going to stick with them and hope for the best.

Wednesday

Gym

Chest press - 10reps x 8 sets - 18kg
Shoulder press - 10reps x 8sets - 9kg
Tricep extension  - 10reps x 8sets - 18kg
Bicep curl - 10reps x 8sets - 9kg

Mini circuit x2 = 10minutes

1 min - Medicine ball sit ups - 4kg
1 min - Chest press - 5kg dumbbells
1 min - Tricep dip - 5kg dumbbells
1 min - Step up lunges - 5kg dumbbells
1 min - Medicine ball squats - 4kg

Mini circuit 2 - x2

50 x Medicine ball twists - 4kg
25 x barbell roll outs - 10kg

 

Thursday

5.7 mile run (meant to be 6 miles but we took the wrong turning) - Tempo run @ 70%.

I managed to do this is 59 minutes, So I'm getting closer to the sub 60 10k time I've been aiming for. Although this run was tough, I knew I had worked hard and I felt good after. Average pace of 10:34 so I'm getting there.


Friday


Rest

Saturday

parkrun - 3.1 miles - 29:51 (new PB & finally under 30 minutes)

Bike ride - 34 miles to Stamford & back

Sunday

6.2 mile run  - 1:10 (fairly slow for me nowadays)

I was umming and ahhing whether to even go out on Sunday, our training plan said 13 or 6 miles, I knew there was no way on earth I was managing 13 miles after Saturday, so I decided to head out and just see how I felt. I only managed the 6, and it was really hard, but at least I got out there and did it! A few weeks ago I would of just said I'm tired, I did enough yesterday, but I'm trying to train myself to run when I'm tired. When I start upping the distance for marathon training I know I'm going to struggle and I'm going to be tired so I need to get used to this.

I didn't see a single soul for 4 miles

In the week | Number 3

Monday

Double boxercise

Tuesday

6.1 mile run - 3 x 1 mile effort @ 70% effort

Wednesday

Rest

Thursday

4.6 mile run - 10 x 30 second efforts @ 100% effort

Friday

Rest

Saturday

Rest

Sunday

Rest
Marshalled the Bushy frostbite.