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another race tonight, did the Vets AC 5 miler in Battersea Park. A bit of a muggy evening, but it'll be worse tomorrow! It's 2.75 laps of the park so a nice course and a nice event of predominantly (very) old competitors - plenty in their 70s some of whom were doing the concurrent walking race.

I did a 5 miler last month in 30:08 so I was running this as an opportunity to deal with some unfinished business - had to get sub30 although was secretly hoping to be nearer 29 than 30.

I immediately tucked in behind the guy who took the lead but it was soon clear he was aiming to be nearer 28 than 29. Anoither v45 soon appeared on my shoulder and I asked him what he was hoping for and he said sub-29 to my delight - that meant I could have someone to at least keep in sight and maybe even he might drag me to the low 29s. Unfortunately he went with the other guy at (for me) a very fast pace. So, as often happens, I was left to have a solo run - no-one finished within a minute of me either side.

First half was fine, averaging 5:56 - but it started feeling tough and I got progressively slower over the next two miles so that with half a mile to go I was bang on 6 mile pace and feeling fed up of racing, with the exertions of Sunday's 10k fresh in my legs I thought I was goping to blow it! Luckily I managed to rally and eek 13 seconds out of the last half mile to finish in 29:47. Phew, mission accomplished.

I had hoped to get 29:30 but pleased to go sub-30 and get yet another pb (starting with vlm that's 10 races of which 2 new distances and the rest pbs )

I need a break from racing now ...

PS If anyone in London interested in doing a flat 5 miler in Battersea, the next one is July 23rd.

PPS First two guys finished in 28:04 and 28:3x.

jonny wrote (see)

...  Freckleton Half ... finish for 6th place in an 'official' 76.14. I say 'official' because my watch and the car clock both suggested 76.35.

Jonny at first I thought that was a great pb, smashing through the 80 minute barrier - then one careless slip and you give the game away

Al_P that's an impressive run, no wonder you're knackered.

Sorry to read of all the benching going on at the moment, I've had more than my fair share of it in the past and it's not nice. A big reason for my pb run is that I haven't been fully benched since the autumn. I hope all recoveries are sensibly managed because I know to my cost that the temptation to get into the full swing of things can be too great to resist.

PS -  I'm newish to HRMs ....  my HR averaged 174 today, only 2 higher than half-marathon last week .... is that telling me I should have worked harder today?

I did two 10ks last month bringing, pb'ing in both bringing it down to 37:53.  Did another today in Staplehurst, Kent hoping to take another minute off that. Described as flat but actually it is (gently) undulating.

Couldn't hit my desired pace and finished in 37:14. Sub-37 will have to wait till next time!

I picked off a guy at about 7k but with 300m to go he had an excellent sprint finish to see me off comfortably - and the guy in front. Chatting to him afterwards he did London in 2:43 and is hoping for sub 2:30 next year, so that made me feel better about my time today. Plus it's WAVA 81 and bang on 6 minute miling.

Still think I should have been faster but have done a lot of races (for me), all pbs, recently and maybe that's a sign to have break from racing.

ST - ice it, massage it gently, see an expert, probably for some ultrasound. Take a week off running in the meantime and expect no running under hm pace (if that even)  for possibly a couple of months.

TT - I cannot comprehend that level of mileage