Posted: Today at 12:53
Week12 - Saturday
So the plan hatched with Steve was to travel up to Dulwich by train and attempt a sub 20 parkrun, then run home.
I got there quite early and so I had plenty of time to do a nice 1.5 mile warm up. Steve arrived by bike and introduced me to some of his club runners who would be running sub 20 pace. This was great as I had a group of 3 to try and keep up with.
It's a quite flat fast course at Dulwich - there's a little deceptive up and down in there but nothing too bad and it's all on tarmac. It's 3 laps too which is ideal for pacing.
First lap went great 6:24, just under target pace. Felt very good. Second lap went well too, 6:23. The final lap I was breathing harder but just tried to stay with Steve's guys. I knew the sub 20 was on and just needed to take the pain.
Managed to finish the next mile in 6:17 and the final 0.1 was 34 seconds for a new PB of 19:38! - a 50+ second improvement on my last time
Steve cycled around to various points throughout the run to shout encouragement and to let us know we were on pace. I have to say, he's just brilliant. The amount he gives to all runners, not just the elites, but those of all abilities is just amazing.
So with the parkrun done I still had the second part to do - the run home. I was to take this easy and not speed up until I was over half way. Steve advised that I may be on a bit of a high to start with and not to let this affect target pace.
I kind of needed the high because the first mile was up Sydenham hill to Crystal Palace park! There was a fair bit of undulation on the rest of the run too but nothing quite as long and steep.
I kept to about 9mm pace for the first 8 then started to pick up a bit over the last 4 doing 8:40, 22, 18 then 8:08 for the last.
Calves were fine for the whole run so Wednesday was clearly a blip. Hips were much much better but still a little work to do on those. Back was stiff and a bit achey but didn't worsen so that was good.
All in all a great day at the office. Now I'm about to attempt a cold bath. I think it may help the various aches and the back. Wish me luck!
Run Summary: 17 miles inc 1.5 warm up and 5K parkrun, run home then 0.5 mile warm down.