I’ve offered to pace 23 minutes tomorrow, about 4:35k so hopefully I’ll get it right with the help of my Garmin 
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hitsfirstkmat3:20pace
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Is it your birthday?
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Feels about right lately! 
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She’s going to need to run more than 5km to burn off that lot
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22:57 
with no help whatsoever from my Garmin 
Pretty consistent with all splits between 4:31 and 4:36 and a couple of people said it had helped them to course PB’s.
Edit: it was just about my 14th birthday parkrun as well.
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Mrs FP didn’t run, she set up the cakes and chocolates at the end. LO and I set off but my calf went very tight again with just just over a km to go, so she kicked on and I walked the rest.
23.31 for LO
28.54 for me.
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Brilliant LO, congratulations 
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Great milestone for her age 
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Yeah, wonderful @FatPom, she’s what 10?
I have some incredibly tight calves right now from Wednesdays track session but did my usual of a late Bushy start and progressive run through.
Nice morning for it actually, but grey but good temp.
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Thanks all, she had a lovely time and I’ve just ordered her 100 shirt 
That volunteer bent over in the pic is a lovely gent, every week he uses his own money to buy bottles of water for the finishers, he’s always there.
He’s an American who has lived here since the 70s. He said with some sadness that he won’t be doing it when the new pavillion gets built because it will have a cafe anyway.
I bet the HQ at Parkrun doesn’t even know that stalwarts like this even exist. We know he does though. 
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Yes mate, she’s 10. Couldn’t be prouder 
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Went the Kingston, this morning. 24:35. First time I’ve run a non-stop 5km in a very long time.
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After today’s parkrun there’s always a few people who have their photo taken by the even sign. Today there was a lady having her photo taken and she was holding an A4 “couch to 5k completion certificate”
I said to her “see you next week I hope”
Really good to see new people come along doing a good thing for their health.
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Hoping to get a parkrun in tomorrow. And maybe not just the local one but may be able to tick another one off the list. Trouble is, although I don’t have family commitments tomorrow, unless I want to drive a camper van or borrow my parents car, I will have to resort to public transport.
I’ve got a few options, North Watford, Woolwich Arsenal, Broadwater Farm Estate or the SE London Mental Health Hospital.
Will probably end up sleeping in!!!
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I’d originally planned to go a bit further afield this morning but couldn’t be bothered when I got up
So I went to the local one by the coast and thought I’d try and get under 21 minutes.
Started off a bit quicker around 20 pace last 2k are usually into a breeze but it was pretty calm today. I was mostly running on my own but dug in and came home about 20:20 in the end.
Fairly pleased given current fitness but would have struggled to go much faster.
Still very nervous about running hard though in case it triggers the leg again.
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Nice. !
Very nice Jeff.
I ran last night and am still nursing the calves, so my 78 yr old mate said he was going to walk round at Burnham, so I joined him.
55 mins, a PW and an Age Grading of 28.1% 
We had a nice chat though.
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