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ewan w wrote (see)

 well done Tri and Tricia.

 Helensburgh last night. felt really strong first half and hit 5k at bang on 20 mins and about 30 seconds later, got the most hideous stomach cramp on right side. had to stop and walk for a good min and a half, got back into it slowly and got rhythm back, didn't experience any recurrance of cramp and recovered reasonably well to cross in 42.10. 2nd best time for the distance so far. given the wind, which was annoying and the delay, I'm not too bothered.

 a little miffed about the cramp related delay but maybe I was just running too hard in the 1st spilt. the weird thing though, was my breathing was very easy, leg/back muscles felt fine and generally feel excellent right now so the cramps are a mystery. I quit smoking properly 1 month ago so was hoping for a miraculous improvement but wasn't to be. Clydebank next week though!

good luck to anyone at EMF this weekend.

Ewan I had to comment on this as the two times I have done Helensburgh before last week, the same thing happened to me. Just as the course turned at the furthest awat point, after the downhill. I've spoken to fellow runners and come to the conclusion that it was the combination of running at my limit and then hitting a sharp downhill that did it.

 Anyway, I took heed this year and ran with a negative second split, no cramp and a much faster time.

Hooray, I'm now a vet as of a couple of weeks ago. I've already gone to a rock gig and completed a 10K race so don't really intend it to make any material difference to my life! Onwards.

The Strathclyde parkrun course is pan-flat - it's the footpath alongside the loch - but is exposed so can be windy. As it's a horseshoe shape out and back, you can potentially be into the wind twice.

That's an impressive set of times, and your PB is a minute quicker than mine, but if I can make a suggestion i think might work - try a structured speed/endurance session geared towards even pace. For example, 5 times a measured 2k loop (or on the track) with say 90 seconds recovery. Going by your current form and target, that might be done in something like 3.15 to 3.20 mins per km. This will give you the speed endurance you need but also help you with pace judgement.