After over 2 months without a fresh Parkrun PB at my home event, I finally scored a new 5k time almost 20 seconds faster than my last for a 20:03 finish (19:54 according to my GPS, point to point).
I've been working on my speed, throwing in intervals, tempo and fartlek throughout the week and have capped my long Sunday runs to 9-10 miles. I also increased my warm-up today to 1.5 miles easy, with 5 minutes at half marathon pace and 200m at faster than 5k pace. I was feeling good for the first 2 miles and only started to struggle and grit my teeth during mile 3 to hang on to the pace, finishing with a manic, arms flailing sprint.
Possibly going to Manchester tomorrow to cheer a friend on in the 10k and hopefully catch a few snaps of Haile Gebrselassie.
I've been working on my speed, throwing in intervals, tempo and fartlek throughout the week and have capped my long Sunday runs to 9-10 miles. I also increased my warm-up today to 1.5 miles easy, with 5 minutes at half marathon pace and 200m at faster than 5k pace. I was feeling good for the first 2 miles and only started to struggle and grit my teeth during mile 3 to hang on to the pace, finishing with a manic, arms flailing sprint.
Possibly going to Manchester tomorrow to cheer a friend on in the 10k and hopefully catch a few snaps of Haile Gebrselassie.
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