It's been a good few years since I have participated in a Parkrun 5k. So today I am going to venture out to the local venue, called The Wammy Parkrun. It's close enough to run to the start as a warm up but I will get on the rollers for 30 mins to lubricate the old joints. No idea how I will go to be honest. I have had some decent runs in training but I still struggle with tight hamstrings. Plus I never run well in the mornings! The course is a straight out and back on a narrow path. With over 300 runners regularly attending, it could be a tight fit! I'll be please with a time that starts with 18:XX. My last Parkrun was 2016 and I clocked 18:16. I am older and significantly more creaky now but sub-19 mins is doable.
The above was written as I supped my morning coffee. After suffering for 5k that took me an official 18:29 (18:21 by my garmin) I'm quite happy. I didn't feel great because of my pesky tight glutes and hamstrings. But I do feel that some races and sensible speed work would help me get sub-18 min on this course. My pacing was quite constant, though there is a slight rise just before the turn point that really stings when running hard. An average pace of 3:40 per k is ok and my aim is to bring this down to 3:35 pace. So the best way to do this is by completing some 500m reps at 3:30 pace. The plan is hatched!
Turns out that my run equalled the age group record for The Wammy. Best I find a few more seconds to 'unequal' this! Best I find 30+ seconds to attack the next age group record, which is significantly faster!
It's been a good few years since I have participated in a Parkrun 5k. So today I am going to venture out to the local venue, called The Wammy Parkrun. It's close enough to run to the start as a warm up but I will get on the rollers for 30 mins to lubricate the old joints. No idea how I will go to be honest. I have had some decent runs in training but I still struggle with tight hamstrings. Plus I never run well in the mornings! The course is a straight out and back on a narrow path. With over 300 runners regularly attending, it could be a tight fit! I'll be please with a time that starts with 18:XX. My last Parkrun was 2016 and I clocked 18:16. I am older and significantly more creaky now but sub-19 mins is doable.
The above was written as I supped my morning coffee. After suffering for 5k that took me an official 18:29 (18:21 by my garmin) I'm quite happy. I didn't feel great because of my pesky tight glutes and hamstrings. But I do feel that some races and sensible speed work would help me get sub-18 min on this course. My pacing was quite constant, though there is a slight rise just before the turn point that really stings when running hard. An average pace of 3:40 per k is ok and my aim is to bring this down to 3:35 pace. So the best way to do this is by completing some 500m reps at 3:30 pace. The plan is hatched!
Turns out that my run equalled the age group record for The Wammy. Best I find a few more seconds to 'unequal' this! Best I find 30+ seconds to attack the next age group record, which is significantly faster!
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