Monday, September 01, 2014


So I have another new 5K parkrun PB, whoop whoop!

I don't take it as a huge sign of fitness progress though, I am taking it as a sign of tactical awareness. I went out at a speed I felt I could hold for the 5K, and tried to work a tiny bit harder as I went on. So there was not only a hefty negative split, but in fact a Royal flush** with each kilometre being faster than the previous one. The new course helped, not that it was any flatter or any less bendy, it was simply wider over the first 1-1.5K so it was easier to find my rhythm and hold on to it. Which means I have to say thanks to the summit being arranged in the city for the change of route.
There is so much wrong with my running in this picture (borrowed from the Cardiff Parkrun flickr feed - credits to _NiallS). Apart from the fact I was chasing red t-shirts and two decided to overtake me at this point (knew I should have chased purple shirts, there were less of them! Better odds!), I look leadened legged, flat footed, overweight... need I go on?
From there I set about recovering and will get a couple of runs in this week ahead of the Cardiff 10K this coming Sunday. For the race I will again try and deploy the same plan - find a comfortable pace, hold it, and then see if I can squeeze a small progression of pace (with a negative split overall). To be honest I will be chuffed with any time under the hour at this point, and look for it to be another stepping stone to more (and better) running.

** - listen to a number of recent episodes of MarathonTalk and you'll hear all about Royal flush runs - happily they have absolutely nothing to do with Royal toilets or anything else of that nature.

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