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+--- Thread: Parkrun Improve (/Thread-Parkrun-Improve)
RE: Parkrun Improve - NeilJ - 14-08-2026
Please forgive the lack of posting on The Forum, I have been very involved with work stuff and herewith a bit of a catch-up. Yes I do agree Gavin that I am at last feeling like a runner again. It’s wonderful to slowly turn the dial towards what I once was, not that long ago in terms of my ability. I think however that the training speaks for itself.
Last Saturday’s Park run dictated that I was to run slightly off full pace and then push the final kilometer hard. I went through the 4K mark in 20’50.4 and tried my damndest to run as hard as I could but only managed the final k in 4’41.5 which I found a little disappointing. On crossing the line I was completely spent and on reflection couldn’t have run any faster on the day feeling the way I did. There was inside of this a brief learning about how my body was reacting to the stresses of running at a fairly regular pace and then trying to finish hard. To achieve my initial goal of trying to get back to achieving a sub 24 minute Park run this in my view requires some mild addressing. How we alter the program I am uncertain but am in the hands of the coach. You’ve done a brilliant job so far Gavin for which I am inordinately grateful, I recognize that I am both greedy and impatient but am merely a normal runner.
On Tuesday 11th August I ran my longer run up on the farm over my hilly course with an ascent of 303 M and descent of 306 M and a distance of 10.53 k in a time of 1:04’32. In truth I felt a bit sluggish on Tuesdays run with fairly heavy legs and not breathing particularly comfortably. I feel that this run which is referred to most appropriately by coach as,” the glue”, has had the biggest impact on my improved running to date. Ironically when I shifted my run from the flatter road to return to my old farm route is when we began to start seeing the greatest improvement in time. Whether this is a truly biological improvement or placebo effect of just really preferring the environment I am uncertain but it is worth noting. I do believe that setting can certainly have an impact on ones training and relative improvement.
Yesterday was back to the midweek speed session went surprisingly well in my view, here are the numbers:
3’00.0 warm-up, 324 m @ 119BPM
1st segment: 4’57.7 1.02 KM 150 BPM – Felt good, ran through holding good form all the way.
Rest 2’03.4
2nd segment: 10’29 2.06 KM 151 BPM – The 2Km segment has always been quite a test as it was yesterday but I did manage to remain in fairly good shape and finish fast.
Rest 2’28.6
3rd segment: 4’44.2 1.03 KM 154 BPM – I was quite surprised by the fact that this segment was run quicker than anticipated, as it was the final stretch.
5’41.8 Cool down, 762 m @ 132 BPM
Given the park run outcome and the corresponding way I felt on Tuesdays run I was pleasantly surprised by yesterdays speed session.
RE: Parkrun Improve - TheEd - 18-08-2026
Hi Neil .. it is great to see that despite all the things other than running which is being thrown at you, you have maintained the running
that isn't an easy task to achieve .. so well done on that
currently .. enjoy your running .. don't look to push tempo or anything .. use the mid-week run to release stress and not chase time
then decide on the day of the parkrun what kind of run you will do
this way you gain the benefits of running without adding the stress of expectation
and believe me .. this is all consistent running which develops you further
so ease up and enjoy
TheEd
RE: Parkrun Improve - NeilJ - 26-08-2026
Thank you Gavin - yes running certainly does help with the regular stresses and strains of life in the most remarkable way. It’s my shrink, my doctor and even occasionally agony aunt when I’m going through those self pity moments, of poor me spoilt child.
I will certainly dial it back a little this week as I do think that the combo of lifestyle, stress and overdoing the running means that something will have to give before it breaks. The last thing either of us wants.
I can report that last Saturdays Park run actually went rather well. I toed the line around 14 rows back at the start, deliberately wanting to go out slower. My default has generally been to go out like a scolded cat from the gun as it was a case of stick or burn, 90 % of the time as we know it’s the latter. This was an old habit of running against faster guys on the track when growing up, I knew if I allowed too bigger gap, I would never see them again.
As a consequence I went through the 1st k in a fairly pedestrian 5’09 and although my HR was up at 158 I actually felt really good. Posture upright, great focus and good breathing over the top of the 1st hill. I then went through 2K in 4’54, 3 in 4’49, 4 in 4’58, 5 in 4’42 to finish strong in 24’31. Although this was the 2nd 24’ 30 time, it just felt so much more controlled. I would agree certainly that your great coaching and program are absolutely starting to bear fruit and as discussed, it’s the long run, ( your glue ) that I think is having the greatest impact.
Ran my standard beloved 10.5K Vine run yesterday morning in 1:01’ 43 with an AHR of 147 BPM. Considering the terrain I was more than happy with that and felt good throughout and at the finish. I skipped my Hill session last week and will get back there tomorrow.
Thanks again for your patience and all the assistance both with running and my situation, it truly is greatly appreciated.
RE: Parkrun Improve - TheEd - 09-09-2026
Hi Neil, it augers well seeing your posture and control is improving. I noted you didn't participate in last week's Parkrun, so I hope all is well and going to plan
patience and consistency
on we go
TheEd
RE: Parkrun Improve - NeilJ - 10-09-2026
(09-09-2026, 04:30 AM)TheEd Wrote: Hi Neil, it augers well seeing your posture and control is improving. I noted you didn't participate in last week's Parkrun, so I hope all is well and going to plan
patience and consistency
on we go
TheEd
Good morning Gavin
Sorry for my slackness regarding the posts, please forgive me I have no other excuse than the dog ate my homework.
On a serious note I did actually run the previous weeks Park run and meant to post but just never got around to it. I ran in 24'41.8 but after cruising the previous weeks run, found it quite tough.
To change things up a bit I did my longer run on the road over Polkedraai towards Stellies and actually enjoyed the alternative route which I haven’t done in a while. Time was 1:08.44 with my HR around 145 BPM, I know probably a little high for your liking but it is quite a demanding route with around 160 m of elevation gain and fall.
The highlight since last writing would have been my speed session, here are the numbers:
1st K 4:49 HR I don’t know as I screwed up the pressing of my watch buttons but did calculate the time.
2nd 2K 10:22 HR 151 BPM the reason I highlight the session is due to this segment which I always find an absolute bugger. Last week there was a squall that I ran into with rain and wind lashing down yet I was able to complete the segment in just over 5/K and feeling fairly strong.
3rd K 4:59 HR 152 BPM again not overly impressive times wise but it was also into the howling gale and I maintained my composure and posture to just get in under 5 minutes.
Overall I was extremely happy with the session.
Saturday I ran the Bridgetown Parkrun with family and it was great to be in a different venue for a change. Their course is really flat but traverses 4 or 5 different terrains over gravel, grass, tar and sand. I found it really tough. The last time I ran on an absolutely flat surface was months ago. Although my time was 24:39 I crossed the line absolutely knackered and wheezing for breath. It was however good to be in a different environment for a change.
On Tuesday due to work commitments I ran my hill session which went well.
This morning was back to the vineyards and my standard very demanding 10K which I managed in 1:03’51 @ 145BPM. I must say that I felt quite lethargic and struggled to get my legs moving and felt like I had to drag my body over the course especially up the hills. I do as I sit and write this report feel quite a bit of lethargy and even some pain in my legs.
Anyhow, thanks for the usual support and encouragement. Please forgive the lengthy text but I did feel obliged to send a catch-up, till next week.
RE: Parkrun Improve - TheEd - 11-09-2026
Hi Neil, thanks for the excellent feedback .. it is appreciated
we off to the Tallinn Marathon events for the weekend, 23 of us in total, and around 16 run the half marathon
it is the main event of the year for the group
take care and have a grand weekend
TheEd
RE: Parkrun Improve - NeilJ - 16-09-2026
Fantastic Gavin Tallin looks amazing and like an alround great event.
Well done Piia for a remarkable achievement to run sub 90 for the half at 50 when youve never done that before is a hell of an achievement.
Regarding my Saturdays parkrun I was back at my home run and took a bit of strain especially over the 4th K. Ran through the finish in 24’ 40.5 so was happy with the time but would like to finish one of these in this sort of time felling a bit better. It just feels like a huge strain and I do hope it’s sustainable.
Yesterday I went over the Vineyard in the pouring rain but actually quite enjoyed it. We truly had what can only be described as the Cape of Storms yesterday. Ran over the 10,44 k course in 1:02’22 although the wind was hectic I felt that I could glide through the headwind and carry the tailwind to makeup time. All in all a great run, one of those that I had to drag myself out the door for, but arrived home feeling great with a big smile on my face.
Our simple sport has such an ability for immediate transformation of spirit and mood.
So glad to be a runner.
RE: Parkrun Improve - TheEd - 16-09-2026
wonderful Neil .. I hope to introduce a few new things in the coming weeks or month
everything moving in a steady direction
on we go
TheEd
RE: Parkrun Improve - NeilJ - 17-09-2026
Thanks Gavin I have been contemplating a small change for a while now and with the weather being what it was this morning I decided that a trip to gym was in order. A speed session on the treadmill was not exactly the thing on the top of my bucket list but as I was there and needed to complete the session, I started with a walk and upped the dial into a light jog. Before my knee injury and Covid I would occasionally throw in a hard Fartlek session at the gym on a treadmill, so it’s not entirely foreign to me.
After a 6 minute warm-up I wound the belt up to 13.7 Km/h, heres how it went:
1st KM: 4’29.4 @ 150 BPM. This was actually the fastest Kay I have run since starting the program. I haven’t until today been under 4’30 so this was quite a pleasant revelation. It wasn’t the easiest run but it was good to feel that I was consistent over a distance as that certainly has not been the case recently.
2KM: 9’23.0 @ 152 BPM. Going below 10 minutes for a 2K segment I think has only happened once so again this felt great.
3rd K: 4’39.4 @ 152 BPM. Although this was slower than the 1st K I started out after the 2 Km segment @ under 13 Km/h at 12.7. to finish in around 4:15/min felt amazing but also left me with a realization of how fast 4:15 really feels. That was again pre covid my standard 5K pace so I do realize how much work I need to do to get back there.
Overall a great session I walked out after a shower feeling really chuffed with both the change of venue, surface and pace.
RE: Parkrun Improve - TheEd - 23-09-2026
HI Neil .. how were your legs after the treadmill session, sometimes they can feel a little different after a treadmill session
TheEd