My first 10K ~TJ97

Wow I feel great, I am sort of following the rules now, increase by 10% on last weeks workout/s.

Last Sunday was 5.2 miles of ralking (run/walk) so this Sunday needed to be 5.2 plus 0.52 = 5.72 pretty close to 10k. I think might as well do the extra little bit …. …….

My PB for a 5k was 50:05 at Llyn Llech Owain in a Parkrun event.

Today, at Mynydd Mawr, I did 5k in 45:04 (the course is flatter and less stony, about 80% tarmac, very much easier). I ran all the downhill bits and walked as fast as possible in between. There was 1.53 miles of running and 1.61 miles of walking in the 5k. Was feeling good, enjoying myself, very pleased with the time. So off I go for the 10% increase from last week, not much left to do.

I ended up doing 10k and managed to run most of the downhill bits, my end time was 1:37:37 for the 10k I was very very pleased with that. Overall today I have run for a total of 3.01 miles.

Now all I have to do is do it all together without the walking at Llyn Llech Owain!

After my first ever 10K


One Mile ~TJ89

running - 2013-09-16_093418

I finally did it! A whole mile – in one go – no stopping.

Wow what a buzz!

Might even do the parkrun again on Saturday !

Parkrun PB Smashed by over 5 minutes ~TJ79

Well with all the ‘encouragement’ (non-stop nagging ) of Steve, I decided to revisit the Parkrun. For me it was a perfect day, chilly, overcast with a hint of rain in the air.

I arrived with a few minutes to go, found the back runner explained my strategy and that I would be a lot slower than the field and that I was trying to beat 55 minutes (records from the Race for Life and first Parkrun) and that I would be ralking.

In conjunction with others and the Walking Well Carmarthenshire group a new walking group for people wishing to ease into walking, after injury, illness and lack of activity was scheduled to start an hour after the Parkrun, myself and my fellow volunteers agreed to meet at 10, so I had to be finished by then.

In my head I had planned to run 0.5 miles , then walk til HR had settled around the 140 mark then run again. I forgot that after the start bit there was a long uphill stretch where I knew if I ran for 0.5 mile I would not be able to finish at all let alone in a decent time; then I remembered some advice Steve had given me for training. So I ran pretty quickly, but not as quick as possible for a reasonable distance and then walked quickly at just under running pace for a while til ready to run again.

My digifit app was yelling out the time/distance/HR and pace and I aimed for 14:anything , trying to get a time of around 45/46 minutes.

The last hill (incline to Steve) is a short but steepish climb and at this point the back runner could see I was losing it, he jogged up and chatted to me about my time, pace and that I had loads of time, be careful not to take an injury etc. He got me over the hill by distracting me. We were joined by two ladies who volunteered to take over the baby sitting we chatted about the time again and decided that I should sprint finish which they did with me. Not sure how fast or far that was as I forgot to hit lap button. DOH!

I got a round of applause and a time of ….. Drum Roll………50.05 – perfect and nice and symmetrical too, in case you’re wondering that’s an improvement of 335 seconds on the last time or 335/60 = 5.58 minutes

Thanks for nagging/encouraging me Steve – if you hadn’t I would never have done it!