21-03-26Run
- w/u: 5k, 29:07
- Parkrun 5k: 19:30 [3:52, 3:42, 3:50, 4:04, 4:00]
- c/d: 4.75k, 29:38
so, 14.75k total.
NotesOld age
-- still confused about how I hit 19:16 or whatever it was all those years ago, maybe that course was just short lol.
Solid enough. Course was 60% on grass and despite no real rain, it was a little bit slick and slippery. Carrying fatigue from 30 mins SubT on Thursday, and just wore 'normal' rather than 'fast' shoes. So about on par for what I'd expect fitness wise atm (i.e. in perfect conditions, rested, carboned up, etc ~19 flat seems reasonable).
Still think my mentality just not quite there. First 3k did not feel too rough. That 4th k I let the suck get to me and it took too long to dig myself out of that headspace.
Feels like it should have ben possible to hold ~3:50 pace. I had a massive kick and close the last 150m at 3:00 flat pace, suggesting there was aquite a lot left in the tank. Back in 2017, I did do a lot more faster-paced training, so maybe I am just one of those people who benefits from a bit more sharpening. That said, I felt great in my half back in October, so this training is grat for that (and I am obviously getting fitter here! This is a much slower course than where I ran 19:4x a few months ago, for instance).
Anyway, felt good! And nice to get a fair few mils in given the way this week started.
ETA: RDL 140 x 5, OL Calf Raise +42.5kg x 4...turns out I'm a lot stronger 8 hours vs 5 mins after a run. Also did some curls, laterals, and glute airplanes
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Despite crap start to week (M-W), still hit load and time/distance goals (383, 6:58, 72k). Aim to hit similar numbers again next week but more evenly distributed.