Woke up with headache, Parkrun, felt ropey on run over, garmin said -3 performance condition before start, took it easy at the start, then was blocked behind a few people so went round which got me moving a bit, still felt ropey ran around not really pushing, noticed some triathlete was coming back to me at the finish, pushed harder a bit just before he caught and then harder again when he came to my shoulder just to keep him motivated, but he still did me in the “sprint”. 19:20 by my watch, so faster than last time the few efforts making the pace return a bit, but still not able to actually push hard.
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You sure they weren’t asking Nell to get out of the way? 
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I’ve yet to do a park run. Might make a nice change
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Last km?
Or is that for the confessions thread?!
Sub 20 is still fast for an oldie … that’s a compliment … ish!
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Strava says 3.36, 3.36, 4.02, 4.08, 4.00
Sure Uncle Tom Cobley went past in km4, everyone else did.
Felt pretty muggy round here this morning, maybe it’s that (nothing to do with being middle aged…)
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You rallied at the end
20 mins at my local park run would see you quite high up the order but it is quite hilly and a bit muddy.
I’m starting to enjoy running again I may have a turn out myself… I’ll need a calendar at the min.
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Lol, feel your pain. Way things are going I’ll probably stop timing my park runs with a watch, and instead count the advance and retreat of various glaciers.
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We jogged/walked 4.5km to Parkrun then LO PBd with a 28:51 and walked back ( well, we’re half way at the coffee shop)
Knee seems ‘ok’ ish
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Well done young Pom !
She really does have a great sprint on her. I could barely keep up in the last 50mtrs!
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Too much left in the tank…
You don’t come across as a pushy dad.
A small horse whip should do the job?!
Seriously be lovely to run with your children, till she beats you…. It’s coming.
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Given 18:56 
Moving in the right direction!
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When I was about 12 my brother had been selected to go on a British expedition council thing to the Yukon. He decided he needed to get fit for it so me, my dad and my brother for about 3 months went circuit training every Sunday morning
I absolutely loved it. All sorts of colourful characters as I recall. We started with a run from the sports centre. It was probably about 3 miles or so. Most people were off like the crackers. Then it was into the gymnasium for circuit training. 2 x reps of each thing with a small break.
Then people wandered off into the gym to just push things about. The trainer was a really nice guy. I remember lots of late eighties… no 1990 - brightly coloured tight fitting leotards on some of the sprinter type guys lol
I was a bit of a dumpy kid but the trainer always seemed impressed with my ability to keep going!
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haha no doubt about that!
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Double run day!
T mill 11 kph for one hour 3 mins rest in between each hour.
Hr 131 then 139
1.25 l of water
No fuel.
First run for some time, felt nice.
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Right I’m just under 60kms from home. Just finishing up my lunch.
Had a puncture got no other spare tubes.
Wish me luck 
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29k over the moors to the pub and back, bit broken now although the legs don’t feel too bad, regular walk breaks.
Couple of Garmin cockups have it short 
Taper time now, I’m sure 1 long run, 3 parkrun’s and some Zwift races will be plenty for a marathon
I’m doomed 
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Well done Jeff.
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Made it back!! 
Nice afternoon out turning the pedals.
Rolling 108kms dropping down into Sussex again.
Rain was threatening all ride but it remained dry. Did find the hills a chore on the way home though. All day breakfast baguette may have been a poor choice.
Enjoyed that though. Right I think I’ve earned a beer for today’s efforts 
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