Sub 25 - and beyond!

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10/10/2012 at 16:12

AG - I'd've thought that'd be fine - call it a warm-down!


10/10/2012 at 20:38

Ewan - good luck on Sunday. I've signed up for a couple of 10k races in November (a distance I haven't raced since 2008) both on flat courses with good PB potential so looking forward to those. Looking to do a HM in the near future but not tempted by a full fat 26.2 miles yet!

AG - good luck with the parkrun on Saturday. Let us know how you get on. I wouldn't get too stressed about your time first time out. I always find I go a fair bit quicker on any parkrun or other 5K course the second time as you get to know the course and how hard you can push. I only started doing parkruns in March this year but have now become addicted. My 5k times and general fitness have been improving since the summer of 2011 but the rate of improvement accelerated after I started doing parkruns.

Daz - Have you done any more tempo sessions or hill reps?     

11/10/2012 at 09:52

Cheers Geoff, I'll let you know how I get on. Just looking forward to meeting some other runners

11/10/2012 at 11:24

yet more tempo miles for me last night

same sesh as last week:
2M - 8:15, 8:25  ...3mins recovery...
3M - 8:06, 8:25, 8:00  ...4mins recovery...
2M - 7:55, 8:00  ...3mins recovery...
2M - 8:08, 7:58

significant improvement on last week
"progression" of increasing effort was the main idea, and this worked really well with 8min miles being maintained in the latter stages

still got 5 weeks til my 10-Mile race, so looking promising for my sub-80 target


12/10/2012 at 16:08


I'm going to do a parkrun tomorrow!

Wythenshawe Park - quite flat, but some sections on grass so could be soggy/muddy

doubt I'll get anywhere near PB, but want to get a marker down...


12/10/2012 at 19:43

Good luck Daz.  Your parkrun sound similar to the one I'm planning on doing tomorrow (Nonsuch Park) - a two lap course which is pretty flat but roughly half on grass and half on path.  Set a parkrun PB here 3 weeks ago (21.01) but that was in dry conditions. 

Last week it peed with rain overnight prior to the parkrun and the course was horrid. Has rained a bit this week but not much and prtty dry tonight so fingers crossed a sun 21 mins here is possible.

Good luck for Sunday Ewan & AG good luck with the parkrun.    

12/10/2012 at 21:19


Geoff well done. I was at Hyde Park too I used to do it  a lot though nowdays less so Managed September a bit slower than you 25:44 which was a seasons best Funnily enough i didn't find the incline  that bad but i now theres been months when i did. I think regular  runing on hills, can't escape them has helped me

The 1st Soutend parkrun tomorrow

Daz 5km ooh how exciting

13/10/2012 at 16:23

Hi Pammie, the last 400m of the Hyde Park 5K did seem like hard work though overall one of the fastest 5K I've done and really enjoyed it. Was hoping to do the October race but can't make it due to work commitments (I live in Surrey near the M25 so involves taking the day off) but have already booked off the last Friday in November so planning to do this one.  Let me know if your planning on doing Hyde Park again and I will say hello if I'm there.

I'm fortunate that I've got 3 parkruns close to where I live two of which are flattish courses with mostly good PB potential though times  can take a tumble following heavy rain as both have significant sections on grass.

Managed 21.21 today (20 secs off my parkrun PB of 21.01 set 3 weeks ago) but not too unhappy as course was hard going in places with plenty of puddles and slippery mud today whereas perfect a few weeks back.  The finish was exiting as had a good sprint to the line with a young guy and a lady who has been first women in the past.  All 3 of us credited with 21.21 with me 2nd just ahead of the lady (Andrea) and there was another couple of guys who finished on 21.20 so finishing funnel was a bit congested!

13/10/2012 at 16:42

Hi Geoff

i'm planning on making it to the November one - work nights so Octobers not possible Well done today thats a great time

Surprised myself today would have been happy anything near 25 minutes but fiished in 24:40 (24:47 officially) at the southend inaugural parkrun  Next time will position myself closer to front but there was 123 runners today a bit congested at the start  but well happy as previous seasons best was the hyde park one at 25:44

13/10/2012 at 20:14

Pammie* - Congrats on your SB!

I had trouble going any quicker than my recently practiced 8min/M, but just about upheld the good name of the thread by clocking 24:33
even allowing for the soggy underfoot conditions this is a good 2mins slower than my PB - so I really need to knuckle down to a bit of speedwork

14/10/2012 at 13:38
Good times Geoff, Pammie and Daz, well done
I did my first Parkrun yesterday and got a 26:33, which I'm fairly pleased with as I was expecting somewhere between 27 and 28, so as Daz said I've laid down a marker
14/10/2012 at 17:35

Well done Pammie on the SB.  Is Southend a quick course?  Maybe see you at the November 5K Hyde Park race.  Look out for an unremarbable bloke in his 40's abou 5'' 10 and most likely wearing a distinctive pair of orange/amber shoes. 

Well done Daz and AG on your recent parkruns.  I'd happily put money on all 3 of your bettering your times next time out. Happy running!    

15/10/2012 at 09:04

thanks for the vote of confidence Geoff i'm off the hook this weekend as I'm away in greece for a long weekend, but the week after I'll be out there again showing Brockwell Park who's the boss (well, showing it who's able to run marginally quicker than a 26 and a half min 5k)

19/10/2012 at 22:50

after only managing 4:55/km at last week's parkrun, at lunchtime I did 3x2k, and averaged about 4:40-4:45 - need to keep putting in a few 2k or 1k reps... in amongst my 10M training... and my fell-race training... and my ultra training...

20/10/2012 at 18:54

Well done Daz.  Hopefully the reps will see you better your previous parkrun time next time out. When are you planning another parkrun?

Had another go at my local parkrun today. Time not brilliant (21.27) but pretty tough conditions todayi e lots of puddles and mud. Only one runner broke 19 mins today (18.50) whereas in September the guys at the front were well under 18 mins.  Pleased to finish 18th overall and 3rd in my age group both of which are PB's.

Fingers crossed for a drier week next week.

25/10/2012 at 11:52

I've got fell races this weekend and next, but might manage another parkrun on 10th Nov...

4x2M last night:
7:45,8:00; 8:03,8:02; 8:05,8:11; 8:11,8:16
(3mins rest recovery between reps)
struggled to hold down to 8min/Miling in the latter stages, but I've got a bit of a cold atm so that might've had an effect

still think I can go sub-80 at the Preston 10M on 18th Nov...


01/11/2012 at 22:53

9 more tempo miles today:
8:25,8:35 (couple of "reminding myself what I'm supposed to be doing" miles), 3min rest
7:55,8:20,8:05, 4min rest
8:20,8:15, 4min rest
8:10,7:50 (quite pleased with these last two)

still struggling to hold down to sub-8, but still got bit of a virus , so hopefully I'm better than this "underneath"
if I can shift the virus over the next 2 weeks I should be flying come race day!

02/11/2012 at 17:19

Well done Daz. As you say you should be much quicker minus the virus. Are you still planning on doing a parkrun on 10 November?

No parkrun for me tomorrow as saving my legs for a 10K on Sunday morning. I'm hoping its not as cold as it was for last Saturday's parkrun. 2C with significant wind chill!


02/11/2012 at 18:56

Hi everyone, hope it's ok if I join in

I started running at the beginning of this year, never done any running before.  I love it!  My furthest run has been 10 miles but I am slow.

Just started doing the Parkruns as one has started up in my area, so have done a couple of them now.  My PB is 25.14, so hoping to improve on that eventually.

Going tomorrow morning but not sure if I will beat my PB though!

02/11/2012 at 22:05

Welcome iluvsaffies.

Good luck with your parkrun tomorrow. This time last year my 5K times were around 24.30 but now done to just under 21 mins (my goal is to go sub 20 mins).

Keep at it and I'm sure you'll see your times tumble. Parkruns are very addictive!

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