21-07-2026, 08:49 AM
What a strange week last week was, it started with running my longer run Tuesday comprising around 10K in the Vineyards. The run went very well and going over the top of the hill I felt really good and decided to nail a decent time to my recent history. It was great to float over the top and run free and feeling unencumbered down the hill. My recent record time for this run now stands at 1:02’10 in 146 BPM and I felt that I could have gone even faster. I know Gavin that you have as an old fart warned that I err on the side of caution I just needed to test myself on this challenging course which I have used as a Tempo run for over 16 years now.
On Friday due to external commitments I ran the speed session as follows:
1.03 Km in 7’00.3 @ 123 BPM. Warm-up to the beginning of my session.
1.02 Km in 5’07.1 @ 144 BPM. 1st segment felt fairly sluggish although I think my form was reasonable.
2.06 Km in 10’17.5 @ 148 BPM. The 2Km segment although only at around 10’17 felt good and where previously I limped across the line during this run every fortnight, I finished strong and felt that I was completely in control of the run and specifically my breathing.
1.03 Km in 4’49.4 @ 149 BPM. The final run was a cruise and I ran it in full confidence and felt good at the end of the segment and the session.
757m in 4’55.5 @ 135 BPM. Cool down and run home.
Saturday Parkrun ran in 24’22.5 at 149 BPM. Toeing the line felt like every other Saturday there was no great intention to necessarily run any faster, nor ambition to create a breakthrough. Herewith is a breakdown per Km:
1st K 4’43.6 @148 BPM. Start felt normal and I was a bit surprised on reflection at the time.
2nd K 5’03.7 @ 150 BPM. Km 2 contains the 1st of the big climbs and I did feel a bit lethargic at the top.
3rd K 4’54.3 @ 155 BPM. Km 3 is run predominantly on the flat and I found this quite challenging.
4th K 4’58.0 @ 157 BPM. Km 4 the same hill 2nd time around and had to hang tough over this one.
5th K 4’41.8 @ 157 BPM. Km 5 picked up the pace over final K to finish really strong.
This was both a breakthrough week and specifically breakthrough Parkrun, which really is the main aim on my way to get back to running sub 24 minutes eventually. The irony is that although I am really chuffed with the result it wasn’t absolutely intentional this week. I remain Gavin as do you a little perplexed as to how my mediocre midweek speed work translates into a better than expected or anticipated Parkrun. That I’m certain will be unraveled as we continue to attempt to improve these times. Thanks as always for the coaching and support. I couldn’t do this without you.
On Friday due to external commitments I ran the speed session as follows:
1.03 Km in 7’00.3 @ 123 BPM. Warm-up to the beginning of my session.
1.02 Km in 5’07.1 @ 144 BPM. 1st segment felt fairly sluggish although I think my form was reasonable.
2.06 Km in 10’17.5 @ 148 BPM. The 2Km segment although only at around 10’17 felt good and where previously I limped across the line during this run every fortnight, I finished strong and felt that I was completely in control of the run and specifically my breathing.
1.03 Km in 4’49.4 @ 149 BPM. The final run was a cruise and I ran it in full confidence and felt good at the end of the segment and the session.
757m in 4’55.5 @ 135 BPM. Cool down and run home.
Saturday Parkrun ran in 24’22.5 at 149 BPM. Toeing the line felt like every other Saturday there was no great intention to necessarily run any faster, nor ambition to create a breakthrough. Herewith is a breakdown per Km:
1st K 4’43.6 @148 BPM. Start felt normal and I was a bit surprised on reflection at the time.
2nd K 5’03.7 @ 150 BPM. Km 2 contains the 1st of the big climbs and I did feel a bit lethargic at the top.
3rd K 4’54.3 @ 155 BPM. Km 3 is run predominantly on the flat and I found this quite challenging.
4th K 4’58.0 @ 157 BPM. Km 4 the same hill 2nd time around and had to hang tough over this one.
5th K 4’41.8 @ 157 BPM. Km 5 picked up the pace over final K to finish really strong.
This was both a breakthrough week and specifically breakthrough Parkrun, which really is the main aim on my way to get back to running sub 24 minutes eventually. The irony is that although I am really chuffed with the result it wasn’t absolutely intentional this week. I remain Gavin as do you a little perplexed as to how my mediocre midweek speed work translates into a better than expected or anticipated Parkrun. That I’m certain will be unraveled as we continue to attempt to improve these times. Thanks as always for the coaching and support. I couldn’t do this without you.