Might throw in one of those @gingerbongo sessions soon. Don’t think I’m quite at <17 yet but 12x400 tonight, average 3:20/km pace with 40s rest (walk/super slow jog) is a step in right direction. Will try to hold over some 800/1k reps over the coming weeks.
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Park Run this morning, third since I arrived but first two on a slow course - 17:50 Max effort in week one out of quarantine and 18:50 last week as a 30min tempo session.
Flat course this week but three dead turns, no wind so easy day yesterday to target a pb.
Home from work at 1am and PR starts at 8 so quick sleep and morning coffee to wake up.
Strava splits of 3:21, 3:22, 3:24, 3:23, 3:29. had company for first 5 minutes before they faded back. Was stealing glimpses at watch knowing was going to be close but quads getting heavier the last km with nothing more to give.
Official time of 17:05, a 30s pb and very happy
… But… Garmin has it at 5.05km with a 16:59 5k in there, so I’m tempted to treat my ego to that!
Still plan some longer reps in next couple weeks to find those 6seconds. Or I could just buy some shoes.
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Very nice pacing @Chriswim
Has it been cold? BBC showed pics of kangaroos in snow somewhere last night which looked weird.
I was going to question Nick’s pacing praise, but then read it again. And yeah, it was really good actually, just a fade at the end as opposed to anything else.
Great running Chris. I went 17.01 and 17.03 before I officially broke the mark. I think it’s really confidence boosting to know it’s there and you’re not chasing ghosts.
Something as simple as a decent sleep may well give you those couple of secs. The same as having someone to run with or chase.
Go again, get that 17 in your record. Then go get the shoes and post a a 16.40! 
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Not heard anything unusual, @fatpom might know better as to whether that would be a normal thing to get snow in same areas as kangeroos. We did have a ski trip to Melbourne planned next month but didn’t book due to covid outbreak there and now too late to get leave.
Most days are around 10-15 currently in Adelaide, but does feel a bit colder than equivalent in UK and that’s despite us not having had an Aus summer to get acclimatised. The locals think 10C is freezing!
Sea has dropped from 22 to 15C in the 6 weeks we’ve been out
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10 weeks til my half marathon, so probably do one more 5k for <17, or try find a 10k race to target 36 will be the next barrier!
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FTFY
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Aren’t parkruns starting here again soon?
Tempted to pop down in the next couple of weeks and give it a thrash. See if I have any true speed knocking about in the legs or if I’ve turned myself to a total diesel.
They’re currently starting on the 26th of June, until Monday at least when phase 4 is delayed and the restart is put back as the LO permissions are dependant on moving to step 4
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They were originally planning to restart on 5th June which was still in this phase so could possibly still happen? Depends what they’ve agreed with landowner’s I suppose.
Do you think they’ll have to tweak the format?
How do they distance the 1500 or so in a mass start at bushy park for example? The finish chute will be absolutely rammed too
I know at least one of our local ones is tweaking the finish so it’s a lot wider and you don’t get people doing their other laps. It gets ~450 and is a fairly big park.
I have wondered about Bushy, it’s a big park but if 1500 people turn up it’s going to be a crowded finish between 22-32 minute finishers.
There are stated to be no restrictions to “crowded finish” in step 4, so it makes no difference.
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My local is a small one getting 150, set to restart in the first wave so I’m happy about that.
It’s not so much the finish as they already have a chute system in place. The start is surely the issue? Everyone starts at the same time, it’s not in a TT format?!
Step 4 - so called “Freedom Day” doesn’t care for social distancing or masks
You’re free to lick, cough and sneeze on whom ever you wish.
Fancy getting really close to strangers again?
YOU CAN!
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The basic timing system makes it difficult for them without a lot of cost. One option might be something like age group waves with 2-3 minute gaps? but you’d probably still get people milling around at the start, and some getting it wrong, but in the grand scheme of things they know themselves if they’ve cheated by starting in the wrong wave.
Bushy is a wide start, but 1500 people was still a lot and over the next 5K. Others don’t even have as big a start area.
But, maybe the risk is minimal and if people are concerned they can start a bit further back.
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Won’t be getting too excited given the rumours today about phase 4 being pushed back
Good effort, I assume the PR is flat over there?
When I was struggling to get under 18, I posted an 18 flat, but Garmin said 17:58. It was not accepted here and obviously this parish is as important as it gets, so No, you need to go again… 
And Poet nailed, it sub 35, or at least 35:30 should be the target…
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Yeah this one was flat, bumps between 3-8m above sea level that you wouldn’t notice on an easy run. Only real bit was a 20 stride 5% bridge flyover.
Volunteering as barcode scanner 3rd and 10th July so might try again for one of them for <17 if training going well.
Got a 1:25 1/2M PB and 4:59 1 mile PB, so that suggests a drop off with distance is what led to <17/36/80 for the year.
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