My physio got me to do these, stick a block under toes and do it single leg,get hard pretty quick. I think I maxed at 45kg but don’t have access to heavy weights at home.
I might have to get my son to sit on my knee. At least I wouldn’t have to lift 45 kg onto my knee myself - think I might put my back out doing that.
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Right, decided to have a crack at this next week. All signs from training are looking good and I have a friend who’s going to run it / pace it. Current PB my local trail parkrun at 20.21
Recent runs include
12x1 min at 3.25 pace
Progression run going from 5.30 pace down penultimate 800 at 4min/km and a final 800m at 3.45m/km
10 x 800 at around 4.10m/km with a few at sub 4 pace
Will be taking the Alphas for their first flat out effort. Watch this space.
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Its on my to do list, but not next week.
Have run sub 20 twice in my life…… and i’m a LONG way off the fitness and training levels I had then, so work to do!
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19:30 in the Alphafly’s 
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good luck
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Well do able off the back of that I’d say. Good luck.
Saw a bit of the 20km walk at the olympics
Winner did 1 hr 21 - averaging about 20 mins per 5km. Walking.
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It looks so horribly uncomfortable though doesn’t it. Like their hips are going to be wrecked!
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How did it go @Jgav ?
I did one of our local quick courses today but it’s been slightly tweaked due to Covid and some work on the course so I measured it well over 5K.
Watch beeped for 5K on 19:35 I think but final time was just over 20 as there’s a tight right hander and short climb that was added.
Small bit of progress though.
Hurt like hell due to another suicidal first K 
, I’ll never learn 
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Why and how is it so difficult to measure a 5km course. Most of them are laps or have out and backs as well. It’s not rocket science.
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But arguably GPS tracking is 
I’d trust a manually measured course more than a gps tracked one.
Oh yes, for sure. But when multiple GPS devices have it significantly over, then that suggests mis-measurement.
You know, I’m not sure it does. I haven’t looked at gps glonass Garmin devices really, but hypothetically at least, there could be several reasons for multiple devices misreporting or mismatching a manually measured course. But only one reason a manually measured course could be wrong. 
Depends to what level it was manually measured. If it has an official certificate to be on powerof10 then fair enough, but anything not on there, as well as Parkrun, likely has no level of diligence put into the precise measuring at all
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I have heard that when they alter courses at parkrun they like to make them slightly longer so that it’s less likely course records are broken on the temporary course.
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For the course this morning I think they probably measured it a few weeks ago when there was building work going on in one corner, that was a bit of a short cut. It reverted back just after.
And because they moved the finish for more space I think they added a little bit on. But it’s part of the reason they aren’t official 5K’s on PO10 because they aren’t certified I think?
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That’s a fair point - they could well be measuring it on their own Garmin couldn’t they?
Possibly, there can be a lot of discrepancy on Garmin’s though, even this morning some people did actually come up short, but the majority seemed to be over.
I always thought the original version of this course was slightly over though.
End of the day a parkrun is more a fun run aimed at encouraging people to get active, and it does a good job of that and appeals to runners to get a good workout.
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Never made it to the track because they closed it when I was free.
Anyway onto today, end of a tiring week and Dorney 20 miler tomorrow couldn’t decide parkrun was sensible, went for it anyway. Jog there is just under 4k which is a nice warmup.
Start happens and some guy belts off about 3.30 pace before slowing massively leaving me leading for the first km. Someone eases past me and I tried to stay with him but he put 10m on me and stayed there. Overtaken at 3km leaving me in 3rd and same thing, they’re both staying just ahead but I couldn’t seem to make any progress
Then 4th place runs up onto my shoulder, dammit, I’m not being overtaken again so managed to hold her there for a bit and then push on. Didn’t look at my watch once.
3rd in 20.04 and a 17 second PB. Trying to work out, if I’d known sub 20 was so close, could I have found 4 seconds but I think the answer today is no.
Edit: just checked splits and I’m not sure a 3.44 first km is the right way to pace this but today it worked 
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