Good Luck Hans! Ive tried to follow online but I guess it is under a lot of demand.
turned intoa. Beautiful day here, all very positive RR and looking good for all our Yorkies in fact. I think I am going to do Chester but will be very much a slow pace if I recover in time from Sandstone trail.
Iw ent out with another local club this week, they run up down and around a couple of hills that form the northern tip of the sandstone Trail so it is good prep for the race.
Gnr next week for mrs P we are staying in middlesbrough the night before then hopefully parking in S Shields before getting the metro to the start.
assuming you are running at your best in those races, I think you're being very optimistic, something in the high forties is more likely. I think you need to be sub 21 for 5k and sub 1:40 for a half to get near 3:29.
i'd go further and say if you go out at 8mm you'll probably blow up and end up walking the last few miles.
It is fine for a once a week 5k, and will do you good if you combine this sort of effort with longer slower runs elsewhere.
RHR of 67 for your age, well there's nothing wrong with that, but I think it will come down as you get more used to distance running. then you will find that you can either run the same times with a lower Average HR, or maintain a high HR and see faster times.