Parkrun wasn't on, so I ran with Dan

 3rd fastest 5k ever

First run in new nikes

Tried for a km pb but missed it by 2 seconds

 Smashed the first mile for a new 5:28 pb, had to take a mile to recover

Not a park run

 First run in the Inov8 Trailfly's - fine

 First run in Scotts

 Park run wasn't on but we did it anyway

 Arrived late. Tried to pace Dan to 21 min but after 3km he struggled and fell off the pace, so I sped up for the final mile

 Parkrun course on my own, but no parkrun due to covid

With Dan and Mike

2nd run in Nikes - new 5k PB by 19! seconds, and was only 1 second slower than my mile pb.

Got up at 8:15, no breakfast, had a double caffiene sis gel at 8:45, ran an easy mile at 8:50ish, and smashed it.

1st run in Nike vaporflys

New 5k pb!

Actual park run was cancelled due to Taff flooding, so ran the alt cource on my own - tried hard but so slow, still tired after hlaf marathon last Sunday?

Had no goal, just ran 'fast' - happy with the time

Went for a new mile pb today, and got it, by 7 seconds, but had to slow down afterwards. Still did a sub 19:00 though, the fourth on the trot, so looking good

After being just 1 second slower than 5k pb last week, I was hoping to get a new pb today. Set off in the second row, at a good pace, but each mile was 2-3 seconds slower than last week, even though my average hr was 1bpm higher. It was chcucking down today, not sure if that affects anything? Very hard run.

Alternative course

With the boys - very consistent miling by Mike

After rubbish last week the plan this week was 6:15 miles all the way, for a ~ 19:30. First mile was a bit too quick and as usual just went slower and slower from there - terrible

Aim was ~19:00, running each mile between 6:05 and 6:10 - first mile was fine, second was hard, third was a disaster!

Doing Swansea sprint tri tomorrow night so didn't smash this, happy with the time

New PB! Very hard run though

Better time than I expected after Salisbury park runs @ 20 mins two weeks ago - good. (A touch icey too)

After lack of running recently with bad hip I'm happy with this time

Little bit dissapointed with this, really struggled on the final mile, sore legs

 Close to pb, didn't know I was quite that close, but not sure I could have run any faster anyway

Alternative route

Alternative route

Hoped for 19:00 and got it - but only just, was nearly sick after finishing as I sprinted the final bit. Happy with the time - did the recent 1 mile blasts help?

Back to slow agin :( - after 15 miles slow miles on wednesday that felt easy. Up and down like a yoyo

After last weeks slow time this is back to my usual 19:10 +/- 5 seconds (which is quicker than I expected when I got up this morning

Rubbish. Haven't run for a week (since the dragon devil ride broke me) so wasn't expecting much, but set off at ~6:15 min/mile to see if I could maintain that pace all the way round - failed miserably in the last mile

Thought I'd set of at a cracking pace to try to get a 1km record at the start but it looks like I didn't...

Surprised at the pace on this, thought it would be slower after a marathon less than a week ago.

Finally sub 19 again, hard!

Happy days

Same pace as 2 weeks ago. Very very wet.

Finally back to a decent time, after several ppor park runs. Surprised by the pace today, especially after yesterdays tough 21 min 5k. All good

Rubbish - full of snot, sneezing etc, so was never going to be fast.

50th parkrun, 500th run.

Cold! ~ 3 degrees. Fast first mile but I think the wind was behind. Again struggled in the last mile. Hard run.

Plan was 6:10 miling - The first one was spot on, the second was a bit slow, but the final mile was terrible. My average hr is up there though so I was trying.

I forgot my barcode today, but today was my 49th park run, and finishing 16th was my best position so far! I'm the unknown runner in position 16 at http://www.parkrun.org.uk/cardiff/results/weeklyresults/?runSeqNumber=408

hard

After smashing my 10k pb last Monday at the Cardiff 10k I thought I might do well today, but a late night working last night, and more this morning at 6am and its my second slowest run since Janurary - at least I hope the working is to blame...

Was kinda hoping this might be a new pb. Endo says I got a new mile record of 5:46 just after the start - I wasn't intending too, infact had planned to run a consistent 6:10 ish for a 19:10, but as usual got carried away at the start. Always struggle in the 2nd and 3rd miles, but glad they're all within 20m/5k pace. No probs with feet/toes/anything

 Good run, happy with pace, no probs

8 or 9 weeks since my last parkrun, mostly due to bad foot mtbing several weeks ago. I wasn't sure how it would be having done so little running recently. Started off steady and the first 2 miles were OK, but by 2.5 miles my breathing was terrible, felt quite bad really, but ploughed through it and near the end was feeling fine again.

A hard run, but pleased with the time. Warm and humid, my vest was soaked at the end.

After the Carmarthen spriint tri last Sunday I've really struggled for motivation, 3 times this week I was 'going to' go for a run or bike before work, but only did one short run, just couldn't be bothered. Wierd as I'd come 8th at the tri so was really chuffed with that. 

So this morning I wasn't expecting anything good. The first mile was good, and I just kept running through the second mile but knew after 3 km's that the time could be sub 19, so after 4 km's it was a possibility. I really ran hard for the last k, and just got a new pb - awesome. Maybe more rest is no bad thing!

After doing a pb 2 weeks ago I thought I might instead try for a new 1 mile record today. Iset off right at the front (as there was no room to move back when I got there) and I set off at full pace - too quick to maintain. I could see from my watch pace that I probably wasn't on for a new mile pb after the first mile, and the second mile I struggled to even keep 6:26 pace. The third mile my breathing was hard, but I wasn't losing any further time, and for the last 300m or so I really tried to pick up speed. Final time is my 3rd  fastest ever, and 3rd sub 19, so very happy. Low low hr for the pace - my breathing is holding me back now...

Great run! New Pb! I set off near the front, and though I'd planned to try to run at 6:08/mile consistently to try to get sub 19, I felt good and was a bit quick in the first mile. I expected I'd start slowing down, and I did, but I didn't feel the seem struggle as usual and targetted som runners in froint and didn't lose any ground on them in the second mile. For the last mile it was getting tough, but I stillw asn't losing ground and even managed to retake someone. I knew I was on for a potential pb after 2 miles so really tried, and with 400m to go tried to speed up, which I think is what got me the pb. 

Surprisingly low hr for the pace, but my breathing was very heavy at the end. No foot probs at all

Very wet and pretty cold. I set off hoping to take the first mile a little easier than usual, and maintain the pace - I was aiming for 6:10 pace for a 19:10 time, but after the first mile I struggled - my breathing was the problem

Freezing, with small patches of ice on the tarmac, but blue sky and no wind. Bit dissapointed with the time after beating my 1km pb last Wednesday

I tried very hard, and the average and max hr shows that, but it was 7 odd seconds slower than last week - wierd

Happy with the time - 4th fastest so far. Again wasn't expecting it to be fast as not run much recently, my right knee is sore after a 20 mile bike at the mo so trying to rest a bit. Good run

Wasn't sure if it was too soon after Ironman Wales (6 days ago) but lined up at the start anyway. Ran hard, and was pleased with my time, couldn't have gone much quicker. No probs.

Wasn't expecting this to be a fast run at all. Up at 7, grapes & yogurt and porridge for brekky before 7:30, then I cycled to Tesco's very easily (taking 20 mins to cycle the 3.7 miles), locked my bike at Tescos and got changed in the toilets (I carried my running kit in my rucsac on the bike). I ran a couple of 100m warm ups, fast and slowish, and then queued up. It turned out today was 'pb' day. and there were pace runners running with a number on their back. The fast one was 'Sub 19:00' - perfect. I decided to try to keep up with him as long as I could and see if I could pb (current recoird 19:04).

We set off and a large number of runners were clearly thinking tge same thing, as it was busy just behind the 19 min pacer, too busy and I dropped back a little. After a few mins it started to thin out and I caught up and ran just behind and to his left. We went through the first mile in just over 6 mins, which I normally do and I felt good, but I knew that the second mile was where I normally lose some pace. I stuck close to the pacer and at 1.5 miles I was happy to see the 2nd mile pace was still 6:06 ish. I was working hard but it was manageable. As we went through 2 miles there was plnty of room now as most runners had dropped off, though there were still a lot that were clearly faster than 19 mins. The pacer was running effortlessly, while I was really breathing hard now. Every now and then it felt like I was just ever so slightly falling behind so I had to dig a little to keep up with him (thought I was prpbably never more than 3 meters behind after the initial crowds).

We went through mile 2 in a great time for me, well under 6:25 which is my usual pace for that mile - was sub 19 really possibe? I decided it probably was if I really tried. I just stuck to the pacer, and it wasn't unbearable but it was hard. My hr was 180 at some points. As we went through the 4th km I knew I could do it if I just kep my pace. For the last couple 100 m I actually overtook the pacer and with 200m to go I knew I had it. I kept running hard, and did it! 18:53! Superb, but it was very hard. I thanked the pacer (as did many other runners who must also have pb'd).

So was it the pacer, or the cycle in that warmed me up, or the fast I haven't run much, or was I just on it today? The running conditions were great. - who knows, but it will be hard to beat.

Just a hard run - the last mile is hard!

Nearly didnt bother with this, as I'd run 5km on Thursday morning. Was supposed to do Cpsmeston tri tomorrow but the swim was cancelled (changed to duathlon), so instead I've cancelled that (and am ding porthcawl olympic distance (sea swim) next weekend instead, so thought I might as well get July's park run in.

Got up at 8:15, had a banana nakd bar and gel at 8:30, not exactly feeling full of speed, but drove down, gentle run around to the start and a little warm up jog, and set off. The first mile was same as usual, but it was half way through the seocnd that I noticed I was overtaking the odd person instead of slowing down, I seemed to be able to maintain my pace... The second mile was well under 6:26 so chuffed with that. I'd been running next to someone else for the whole run, but by 2.5 miles in I started to lose him, he finally finished maybe 5 or 10 seconds ahead - I just couldn't quite keep up with him in the end.

So was it the new Type A6 shoes which are much lighter? Or was it the lack of brekky, or the nakd bar + gel, or the fact it was raining so nice and cool? Or did Thursdays run help..., or? Today's average hr is the highests its been for a park run, so maybe I just tried harder, maybe because I thought I should be faster?

Anyway, not a pb, but the fastest run for a long time. And nothing hurt

A hard run. I stayed with two runners for the first mile but then slowly lost ground on them, and others overtook me later on. No probs though, just not 'fast' at the mo. Heavy rain half way round but barely noticed to be honest

After doing a 20:05 at Porthcawl two weeks ago and was really determined to get sub 20 again. The first mile was OK, not quite as fast as I'd hoped, but the second mile was hard and I knew I might not make it. I do think the wind was blowing south to north so slowed down the first mile but helped the last one. Happy to just pip 20 mins, but itwas very hard, again I had nothing left at the end

Finally managed to get under 20 min, but it was a hard run. About 3 degrees, I wore a black and green Adli long sleeve cycle top, shorts and legs warmers and was OK temp wise. I started off quite slowly but hoped I could just maintain that pace. I think it was slightly into the wind for the first mile and luckily with the wind for the last mile.

My right leg started hurting beneath my knee yesterday evening, on the inside at the top half of the calf. Don't know why, its been fine all week since my 13 mile run last Sunday. During the run it was fine, couldn't feel a thing, but afterwards its quite sore again.

 

Heaviest I've been since I started recording my weight over 2 years ago, and after last week's Bournemouth parkrun (20:50) I wasn't expecting a fast one today, but had hoped to beat 20 minutes. I did try hard, high hr shows it, I'm just not as fit as I was several months ago - combination of time off with bad knee, 2 weeks without swimming or cycling to work, eating a lot of shit recently (KFC!).

Having not done anything at all for 3 days I expected this to be a pb attempt - nothing like it. First mile was OK as usual, but the second one was hard, just had no oomph! Think there was a slight wind blowing north from the south, which helped the final mile a bit, but still way off the pace from Septembers 19:04 park run pb.

Left foot/ankle is a little sore after the run

Slowest park run for 14 months! HR is about average for a park run, so I was trying, I'm just tired. Think I've been overdoing the turbo training and maybe the swimming for the past few weeks. Strange as last month I set a 19:04 pb, and my last two runs home from work have been my quickest ever. 

I got a poor start so maybe lost 5 seconds there (started too far back), but within the first coupe hundred meters I just felt tired, even contemplated giving up for a split second. I had no energy for the second and third mile, lots of people overtook me in the last half mile or so. Nothing hurt though, just a general weariness.

Need more sleep!

New pb! 7 seconds off my previous best which I set in December (9 months ago). The first mile was fast but fine, it was the second mile, and the last few hundred meters that were hard. I checked my pace in the second mile and it was around 6:10 so I really tried to maintain it. Lost a few seconds but saw it was well under 6:26 (20 min 5k pace) so really tried on the third mile. I could see I was maintaining good pace, but people were beginning to overtake, so I dug deep and tried to stay with them. I couldnt quite, but it definately helped. 

The last few hundred meters were hard and I just wanted to stop. Didnt quite feel sick but I could tell that wasn't far off. Legs and feet were fine.

This month (and last month) I made sure to run several hundred meters quite fast as a warm up, just before the run starts. I think it helps.

Yet another time around 9:25 - 9:30, just cant seem to go any faster recently, definately 'plateaued'. Wasnt feeling 100% eager this morning but had no reason not to run so went along. Did a few 100m sprint warm ups today, and set off a few rows back from the start. Didnt get a brill start but I doubt I was slowed down at all. First mile was ok but didnt feel very fast. Second mile was slow, just didnt have much oomph, and several people overtook me. Last mile I tried pretty hard but was slowing down all the way. Just need to practice fast 5ks to get better. Feet and legs were OK but mayb e a little tender now.

A bit of a slow start, too many people on the start line. Didnt murder the first mile in the hope that I'd be able to keep going quicker without fading in the last mile - it may have worked a little, but it was still a very tough last mile. Warm too. Legs and feet fine.

After 4 days off with a sore shoulder I did a 2 mile trail run on Thursday, nice and slow, but the following day my legs were really quite sore. They were still sore this morning so I almosdt didnt bother doing the park run, but its the last Saturday in June so I had to do it today. I went for a tiny run in Merrel bare access shoes before the park run and my legs definately still felt sore, so I changed to the Kinvara shoes for the Park run.

As soon as the race started I felt fine, no pain or aches from the legs at all. The pace for the first mile was good, great even, so I held back slightly not wanting to blow up too soon. It was only when we rounded the far end of the loop that I realised why - wind! Straight into it for the last half. Not very strong, but very noticable non the less. I struggled on the 2nd mile, and the third was even worse. At one point I wasnt sure I could break 20 minutes. A group pf runners passed me in the last mile and I ran a little faster to keep up with them, but it was hard. 

Legs are sore again afterwards. Breathing was hard but nothing unexpected for the pace; I didnt feel sick during the run so thats good. Quite happy with the time considering how I felt when I got up. Still need to be my 19:12 pb though!

Did the April run last weekend, and a 10mile cardiff bay loop on Tuesday, so thought I'd get May's park run in today. Was feeling pretty good, no issues with legs or feet. Started almost at the front, with maybe 15 people in front of me on the line and was off like a shot. No pushing from behind, no one overtook for the first 2 miles so I didnt feel like I blocked anyone. Its the best place to start. Very quick first mile and it felt great (wind assisted it turns out), and first half of second mile was on for 6:08 too, but then turned into the wind. I kept pushiong, couldnt really have run very much faster. Last mile is dissapointing but was into a stiff wind. Only a few people (3 girls!) overtook, all in the last mile, 2 of the girls in the last 100m, one flying past like she'd just started. 

Happy with the time, only 8 seconds off pb - could I have beaten it? Perhaps... Shoes felt fine, legs and feet all good too, no probs at all. Breathing was tough, but then I was working near max so it should be!

Got up a bit late today so had porridge at 8:05 ish, less than an hour before the run, but had no problems at all

Wasn't feeling great before this run, was half expecting to be 20 min +... Started too far back from the start line so was held up for several seconds by slower runners literally falling over each other, but after a few hundred meters got some room. First mile felt better than I expected, and I really tried to maintain the speed for the second mile. Was definately slowing down by the end of the second mile but was still overtaking people so that gave me hope, I really tried hard in the last half mile and finished strongly.

Breathing was the biggest problem as usual, but I did try to be aware of it and breath deeply when I remembered. 3rd fastest 5km so far, so really happy with that after the recent slowness and breathing issues. Legs and feet felt fine, though my calves were still tight from the 2 mile run in sonic gloves 2 days ago.

Only had a banana and small glass of oj at 8am. Legs haven't been feeling great/fast for the last few weeks so was always expecting this to not be a super fast run. Did a little 'warm up' 50m run 5 mins before the run and again legs felt terrible. About 8 degrees c but dry so good conditions, no wind.

Set off and legs felt OK, no dodginess really. Took the first mile quite easy, hoping that I could maintain that pace (just over 6 mins/mile) for the first two miles, but couldnt do it. Second mile was dissapointing speed wise but I didnt have anything extra to give. Last mile I really tried to get it under 6:26 (5k 20 min pace) and just managed, but no super fast finish as I was knackered. Joint 3rd fastest run so not shabby, but that joint run was in October last year, so no real gain in the last 5-6 months.

Legs/feet are OK after the run but a little sore. Going to focus on short speed now, 1 miles at sub 6, then 2 miles sub 6 until I can do a sub 19 5k...

Another tough run. 2nd fastest time so far so happy (was hoping for sub 19:30 to prove December wasnt a one off - 8 seconds slower than 2 months ago). This was probably 98% max effort, not much left at all. Didnt feel great when I got up, snotty nose, sore throat, but been like that for weeks now. Ate porridge at 7:15. About 2 degrees, wore hh freeze legs and shorts, and hh freeze top. Was very comfortable during the run. Feet and legs felt fine during the run, no soreness, BareAccess shoes were good; it was just a hard fast run, could easily have given up after 2 miles. After the run my right calf is a little tight when walking.

Not run a fast run for a few weeks now, so was a bit nervous at the start line. Didnt get a great start, a little held up but only a few seconds. First mile didnt feel too great, breathing was heavy almost straight away. 2nd mile was tough, and I tried to pick it up for the final mile but didnt manage it. Didnt give it 100% by any means, it was still a tough run, but at the finish line I felt  I could have gone a little quicker. Didnt feel completely worn out.

I wore Merrel bare access for the first time at a park run, and feet were fine. 

A good first run for 2013, aim is to try to improve on this time each month now.

Tough run! Temperature was maybe 1 or 2C, no wind, clear blue skies. Hands and arms were very cold for the first mile but didnt notice them after that. I wore HH Freeze leggings and shorts, and HH Freeze long sleeve zip top with normal blue t-shirt on top. Was nice and warm at the end.

Set off pretty near the front of the pack, and I think only 1 person overtook me. First mile was same as usual, fast but managable. Second mile I backed off very slightly, hoping to recover a bit and be able to pick it up for the 3rd mile. 3rd mile was very hard. I just kept thinking I had to get a new record, I didnt want to come back during December to try to get a new pb, after the last 3 months all being between 19:32 and 19:34. Near the end I knew it was good, but didnt look at my watch until I finished and was chuffed at the 19:12 time.

I was following a group of runners from the start, and just managed to almost stay with them until the end, but was losing a liltle ground. Looking at the results they all pd's too.

99.99% same time as previous park run - if I'm honest today was probably the slower of the two. Tough run, harder than last time (the hr shows it too). Started a little too far back, but the aim was always to try to get a pb. First mile felt slow to start, but was a good time. Second mile was tough, and the third was very tough. Nothing specific made it hard, it just felt like hard work. I tried to speed up for the last mile but really didnt have much left. Nothing hurt though which is good.

Thats the last 3 park runs within 3 seconds - consistent, but I need to make a convincing  jump to under 19:30 now...

Wasnt trying for a pb (only decided to run as it was such a nice morning), and had a poor start too far back from the start line, but the constant pace and a fast blast at the finish (just to catch someone up) took 2 seconds off my best. Was genuinely surprised when I look at my watch and saw 19:32. (still, it wasnt easy, I was working hard)

Perfect running conditiond -sunshine,  blue sky, no wind,, 7 or 8 degrees (wet underfoot but tarmac so no slippage. Blackweir was flowing impressively after all yesterdays rain.

Sore right ankle, and slightly sore right knee after the run.

For probably all previous Park runs runs I made sure I had a proper meal on Friday evening (usually a fry-up) and get up at 7:00 to have a bowl opf porridge well before the run at 9... last night I wasnt planning to run this morning so only had beans on toast and crap to east, and didnt have any breakfast at all before the run.

Lowest average hr for a Park run, yet best time.?!

 New PB (but only by 5 seconds). I was hoping to do well today and get a new record, and was hoping to run 6:00, 6:20, 6:30 or there abouts, and almost made it, just a few seconds short on the 2nd and 3rd miles. I think by the start of the 3rd mile I was feeling OK and knew I should get a new record so didnt give it 110% - I just did enough to keeo the good time (and the avg hr for the run shows that it was a relatively easy run compared to the other park runs). I know I could have put a little more effort in to go a bit faster... next time!.

I'd ran the Newport park run last Saturday (20:22), and did a 10k on Monday lunch (just under 45:00, new Bare Access shoes) and then ran an easyish 5k (22:00) on Wednesday, so quitea bit of running in the last week. Ankles had been sore until Friday, and left knee felt twingy early this morning but the walk to the run from Tescos was 100% OK, nothing sore. The run itself was fine too, nothing hurt at all, I just ran. Breathing was the main effort. After the un my right calf felt tight, and now (after doing an open water swim at rest bay) my ankles are a bit sore.

Nice and cool this morning, about 9 degrees, sunny - perfect running conditions.

Another tough run (all Park runs are!) - 20 degrees and the odd bit of drizzle, so very muggy. Was again just planning to try to do a consistent sub 20 minute time, so didnt go at full pace at the start in the hope that I could maintain the pace all the way round. Turned out to be second quickest mile ever near the start (6:04 (best is 6:00)) so I did go a bit fast... but the course is slightly downhill for the first mile and slightly uphill for the last. First 1.5 miles were fine and managable, but then it started getting hard. The last mile was as hard as ever. I tried keeping up with someone who overtook me in the last mile but couldnt. (I didnt feel sick or like I was nearly dieing, which is what happened in July's run, so some improvement there anyway)

Nothing hurt during or after the run. Right ankle slightly sore an hour later but no limping. Wore K2's. HR data is completely wrong - its going back for a replacement.

Started slightly further back than the last run but barely got held up so about right I'd say. I was planning to try to maintain a more consistent pace all the way round so didnt murder the first mile, but by the second mile was slowing down. First wet Cariff park run, but the rain was barely noticable.

A really tough run, I just didnt feel very good. Near the end I was feeling quite sick - I'd say this was the hardest run I've done - I couldn't wait to see the finish line (but still managed a spurt a of speed at the end). Possibly have abit of the lurgi, the boys do, and its going round at work, but I'm not 'full of a cold' at all.. - no excuse?

4 seconds slower than my best time, but slightly lower hr too. As long as I can stay around this pace, but be more consistent each mile,  I should be able to start thinking about a 40min 10k (6:26 miles required for 6.21 miles)... 

(7th park run, and the first where I didnt set a new personal best - but not too annoyed, 20min 5km was my aim and this is my second one)

Wore K2's

I positioned myself just behind the startline, with maybe 20 people infront of me, and set off at full pace as soon as they started the run. The first mile was very fast but not too hard either, perhaps wind assisted? I could have gone faster but was concerned about blowing up too soon. The second mile was OK too, but the third started to get tough - I had to really push just to maintain the rather slow pace for the last mile.

Highest average hr so far, so that shows I really was trying hard! The 5km time is very good, but I suspect the good start position helped with at least 10 seconds compared to previous park runs. Still, another park run, another pb - can I do better next month?

(just incase it matters - had salmon and chips for tea last night, and had usual porridge at 7:30 this morning)

No pain anywhere. Wore K2's.

Very very tough!  Started too far back as usual so erratic pace at the start, then the wind realy helped into the second mile, but then running into the same wind felt quite strong which really slowed down my third mile. I hadn't run at all since last Saturday's park run, so legs felt great with no pain at all. During the run I got twinges in my right knee but no other pain - even both feet felt great. Breathing was very heavy again, I've had a blocked nose each morning this week when I wake up, so must still have a slight head cold - random sneezes too.

Wore K2's.

Ate porridge brekky at about 7:30 and had no problems from that. Didnt take any ibuprofen.

Looks like 172 is my limit for my hr at this distance. Strange that last weeks run was slightly lower, but without the full run's data its a bit questionable anyway (though the time was spot on).

Update: a day or so after the run I noticed my left heel hurts whenever I walk on it, as the heel touches the ground. Its still a bit painful to walk now on Tuesday.

Another pb, but very tough. I managed to maintain a fast pace all the way round this time, rather than slowing down towards the end, but it was hard. I was breathing very hard (with other runners looking round to see what the noise was) nut I had no foot pain, no knee pain (I did take 2 ibuprofen half an hour before the run) so all I had to do was keep running fast. I perhaps had the start of a slight cold (full of snot too) which could explain the heavy breathing. Temp was cold (6 ish) with quite a wind but didnt really notice it when running, just beforehand stood around.

I pressed the wrong button on my watch at the start so didnt record the first half mile or so, but I compared my time from the parkrun website to work out exactly when the run started. The hr for the recorded part is lower then previous runs even though the time is better, I do wonder what the hr and speed really were for the first part.

Wore K2's

Another month another record... not as tough a run as last month but still bloody hard, very happy with the time as around half way I could feel I was slowing down so really tried for the third mile and it paid off. No pain other than the usual right foot hurting during and after the run...

(k2's)

A very tough run - I struggled to keep going for the last half mile, think I overdid it at the start (again I started too far back and got stuck in traffic, which I then tried to make up time for - got a quick mile near the start but I think that broke me for the rest of the run).

Happy to beat my previous time, but not looking forward to the next run - its gonna be tough.

Feet were no problem before, during or after the run. I could feel something in my right foot/ankle but no limping afterwards.

(K2's)

Stumbled across this free, weekly,  5km timed event in Bute park so went along today. Haven't ran since my 10miler last Sunday, my right foot was still very sore before todays run, so I took 2 ibuprofen and triedmy best.

Weather was 0C again, with the odd patch of ice on the path, but bright clear skies. I positioned myself about the middle of the pack, but as soon as we started running I had to overtake quite a few people who held me up, probably for the first 4-5 minutes, before I got some clear space and was running with like-paced runners. I ran quite hard, but could have run faster at the start. By the end I was giving it just about all I had and couldnt have run any faster. Several people overtook me rin the last 100m or so, but I think they had saved some for the end rather than me slowing down...

My fastest 3miler/5km time so happy with that, I had hoped to do 7min/mile and just managed it. I'll try again in February and hope to take 30 seconds off the time...

After the run my right foot is very sore again, my left foot seems fine (sore, but not badly), and my left knee is fine (I didnt feel a thing from my knee during therun) - so just my right foot to fix now.