Posted: 06/02/2016 at 10:49
Plan was to do my "workout" today as I did my long run yesterday in the form of that steady run..
I had thought about laying down an all parkrun time as I would have ran Chichester tomorrow but the weather was crap today, a nippy wind and I wasn't going to taper for a parkrun
I played around with the idea of some reps afterward but depending how I felt or if I could be arsed I would see
Hoping that someone like Waldron or the likes would be running somewhere close to 16 and I think I could get close I got down there
My warm up was terrible and I felt this tickly throat nagging. I opened up some strides and saw what looked like a decent club runner on the start in a BMC (British miler club) vest. Quads the size of my chest, hoping he would either push me or be a lead out I perked up a bit as there was no one else I recognised
We start out fast, as I do normally but I'm behind him, up the first hill and through 1km in 3:05ish. Cool. Super fast. Too fast.
We both ease back but he drops off, I feel I am strong on the hills but also like to maintain momentum, he comes back on my shoulder and past me coming up to mile 1 (5:16)
Down the other side and the wind is coming across us strong, I feel good and controlled though I'm not looking at my watch. Through back round 2km in about 6:30 ish and then onto 3km in 9:41 (The KM markers by the parkrun not garmin) Back up the hill for second time and he has gapped me now but we are also lapping runners, probably the clearest run I remember here though. 2nd mile up in 5:17
When I ran my PB (On the same course, my splits were 5:03 / 15 / 01 - So I take some credit here not slowing big time in the middle..
This is probably to slowest km now though. And I know obviously 13:00 mins is where I want to be. I remember it being 13:10 ish but that means a much faster last 1KM..
Through the last section and thinking about my form, it's probably poor but I am feeling ok. I plough on a few glances at the watch and head down, headwind pissing me off
Mile 3 in 5:17 again and I'm fairly pleased with the run, into the finish. 2nd in about 16:21.. I have left my barcode in the car. FFS, anyway I know want some reps
I've lapped the splits now and heading back to the car, I said 5 mins rest and I have the barcode by about 4:40 so then I turn and start the reps towards the scanners.
600s off 90s. Thought about 2, then 3. Mayb I can drop in some 400s. Oh just get on with it!
1st one takes me back to the scanners. 1:55 - Scan in then carry on to finish a solid session actually post parkrun. Had to dodge quite a fewdogs, runners and go on to the sloppy grass at times but head down and ploughed on..
Parkrun 16:21 (5:00) + 5 x 600m (90s) 1:55 / 1:54 / 1:52 / 1:53 / 1:56
OK so 5km slower than I went through in Romsey, bearing in mind that was flatter than a treadmill and perfect conditions I'm happy. Also quicker than any 5km I ran last year
With warm up / down and recoveries mileage for the day - 7.99 :S OCD alert