Sub 25 minutes 5K goal - Mile End Parkrun

Since marathon training is done for this year I needed to focus on a new goal to keep me running and active. I find it easier getting out for runs when I have a focus.

Still being sensible and making sure to  rest the body post marathon,  I will only be doing 3 runs a week maxing out at 30 minutes each time. 

Working on my speed and hill training confidence is something I have always wanted to do. Now seems like a perfect opportunity with no races booked.

My plan is to return to my local parkrun, Mile end on 9th October and still maintain some running in between with some strenght training.  My current training plan looks like this:

➡️Monday - Strenght workout 

➡️Tuesday - Track session with Viewtube runners

➡️Wednesday - Strenght workout 

➡️Thursday - Hill/Tempo 

➡️Friday - Rest

➡️Saturday - Parkrun

➡️Sunday - Rest

My current stats from Parkrun website

As you can see my fastest Parkrun time was set on 15th December 2018. My aim is to run a sub 25 minutes Parkrun by December 2021. My last Parkrun was on 30th November 2019 at my regular spot, Mile End.

Before any workout I use my FitOn app to complete a warm up and likewise I do a cool down stretch after each workout or run. My favourite trainer is Kenta.

Parkrun sessions and feedback

9th October - W1

Strava - 28:37

Parkrun - 28:41

My first one back after almost 2 years! Felt so good to be back. Didn't realise just how much I have missed it. I have been so engrossed in Saturday long runs over the last 2 years culminating in 4 amazing marathons completed. 

I did a slow easy jog there which is about 1.5km which is great for a lovely warm up for the legs and the heart. 

I bumped into a family friend when I got there who was waiting to coach her athletes. Chatted and before you know it, the whistle went to start. As this was the first proper run since London Marathon (apart from the community 1 Mile with the Outrunners yesterday at the Emirates Stadium), I felt really strong. As I was trapped at the back from the start, I got off to a really slow start. All the way through, I kept pushing even up the hills. I eventually focused on a human target who was running at a nice pace and followed him. Finished the run with a lovely negative splits according to Strava, which felt great.

16th October - W2

Strava - 26:59

Parkrun- 27:13

Woke up at 8am and almost contemplated not going.  Not because I was tired,  but because I was having an amazing sleep, like 10 hours. It didn't take long to convince myself why I needed to get up and get ready. It wasn't cold but the temperature had dropped slightly. I jogged up there to start my warm up, making sure it was an easy run. I used the Lupa app for its mindfulness approach to a guided run to get me started. Got to Mile End park in about 1.5km and then did my dynamic stretches and I was ready to go. This time I made sure I wasn't trapped at the back for the start but it is always a slow start with almost 300 people  starting a run in a small space.  I felt good but started to feel tired around 3k on the hills. I did walk for 10 secs and decided rather than walk to slow down a bit. I was disappointed as I was so adamant I did not want to walk at all.  Pleased to report that even with that, I completed the run in 27:13, which is faster than last week. 

23rd October - W3

Strava - 27:22

Parkrun- 27:39

This morning was a difficult start. I didn't sleep well as my mum is currently in hospital with covid. She has been in hospital since Wednesday. I woke up before the alarm went off and yet again (like last week) contemplated whether I should just stay in bed. My motivating factor was praying for my mum during the run plus knowing that once I start skipping runs it will be a downward trajectory.  

I set off a bit later than planned at 8:40. Used the Lupa app - a short body scan run for my warm up run to Mile End park. This totalled 1.32km. I felt warm! Only had a few minutes (1 or 2) to get some dynamic stretches in. Off we went. 

As my left hamstring felt tight today, the run felt almost like a struggle. It did feel better as the run went on. Around 3km into the run, I received a call from my mum, I couldn't really hear her properly so that played on my mind for the rest of the run. I felt tired, and almost slowed down to walk but so proud that I didn't and just carried on. There was a young boy running in front of me and he definitely motivated me to stay strong and finish strong. A little slower than last week, but happy with the progression.

I think it is really important that we find motivation wherever we can. We can be sad, stay in bed and do nothing but think. I am of the mindset now that,  doing that will not change my worries.  If I try to remain optimistic and hopeful, we can only pray for a positive outcome. 🙏🏿

30th October - W4

No Parkrun 

I didn't attend Parkrun.  My mum is extremely poorly and I haven't been able to communicate with her. Communication has been through nurses and consultants at the hospital. 

6th November - W5

Strava - 29:06

Parkrun- 29:30

I set my intentions for today and that was to complete today's Parkrun.  I have been struggling to run as it is now 6 days since my mum got her wings 😔 🕊 

I know I needed to run and I know how I feel after a run. Today wasn't so much about the time but about carrying on with my goal. To add to this, the last time I spoke to my mum was during my last Parkrun 2 weeks ago. 

As I was running today it got tough at times.  When I neared the location of when I got the last phone call from my mum,  I couldn't contain my emotions.  I cried and I ran. I ran and I cried. I walked and I cried.  I just knew that I needed to complete this run. About 4k in, I started to walk again. Then a hand reached out to me. It was my friend Jean, who said come on you can't give up now. Let's go. We ran strong together ❤.  She even encouraged me to do a sprint finish.

Today was an emotional day but also a day that I felt proud. 

After the run, Jean and I talked and then walked home together. 

13th November - W6

Strava - 27:26

Parkrun - 27:40

Back at it again. This time Mollie (@ptmollie) joined me although we didn't run together.  The plan was to go to @rinkoffbakery in Mile End afterwards as a treat.

The start of the run is always congested and today there were 302 parkrunners! I tried to pace myself and stay focused. I could feel my pace was a little all over the place and Strava confirmed that!

 Last week my emotions got the better of me and I just aimed to finish.  Today I wanted to try and get back on track and finish strong.  I didn't want to walk any of it.  But I did eventually stop and walk once for about 10 seconds and then carried on. The funny thing is I am always able to run up the hills (and there are plenty on this course). 

I tried to keep pace with a lady in front  but I ended up dropping back. Only running twice a week is definitely having an effect on my endurance,  plus I am not doing any strenght training in between. So from next week,  I plan to start incorporating strenght workouts in my week. This is something I was consistent with during marathon training so I know it will definitely help.

I finished strong but I am hungry for more and will also restart my morning runs.

Onwards and upwards.

20th November - W7

Strava - X

Parkrun - X

No Parkrun as I had some appointments to attend for funeral arrangements do did a solo 5K in my local park. It wasn't fast just needed the run in my legs.

27th November - W8

Strava - 27:41

Parkrun - 27:51

So cold out there. Definitely gloves and woolly hat season.  Did a nice 1.5km run to the park. Great warm up and then did some dynamic stretches to continue to keep warm. Made my way to at least the middle of the pack before the whistle went to try and avoid being all the way at the back. 

Started off well and then my pace got a bit choppy. Had some energy in the last 1km so tried to finish strong. 

Working towards this 25 minutes has been harder than I thought with all that has happened over the last few weeks.  

I am also still only running twice a week. Track on Tuesday and Parkrun on Saturday.  I hoped to be running a bit more but I am grateful that I am managing to still push myself to run as hard as it is.

4th December - W9

Strava - 27:08

Parkrun - 27:18

A very exciting Parkrun today as my very good friends Shakil and Hasan were joining me today. This was Shakil's first ever Parkrun with Hasan on a roll of Parkrun tourism! This was his first time at Mile End. I didn't tell him about the hills.... whoops 🤭 as I didn't want him to think about that before hand and just enjoy the experience. 

 

Shakil is currently injured so he planned to take it easy as Hasan and I ran together.

As usual started off well and tried to keep a steady pace and March up those hills. What I have noticed from looking at my weekly stats is that my last KM is always the fastest. This got me thinking that, 'am I holding back too much during the first KMs?'. What I am conscious of not doing is going out too fast. What I have thought of doing to try and run to pace is set the run up in my Polar watch. This should tell me by vibration if I am going too fast or too slow. This is the plan for next Saturday. 

This is my fastest time since week 2. I am hopeful that I can quicker just not sure if it will happen before the end of the year. I do hope to book a 5K race (or 2) with Runthrough events before the end of the year.

11th December - W10

Strava - 26:49

Parkrun - 27:00

As usual I did my warm up run to Parkrun, which is about 10 minutes.  Lovely surprise to see Darlington and some of the Brooks Run Happy crew.  Said 'hi' and started my stretches as it qas about 8 minutes before the start. 

Mara to the left, Darling on the right

Can't quite believe it's week 10 already, though I have missed 2 sessions. I am definitely enjoying the consistency if not the hills 🤪. To be honest I don't think I will ever get to a place where this undulation is not a tad challenging.  Don't get me wrong, you know I love hills but a few in a 5K does get a bit tiring.

As always the plan was to start strong,  work hard in the middle and finish stronger. At the start I aim to start in the middle of the pack and hopefully not get tripped up!  The urge to walk is always real,  but I try and find someone to follow and keep it with. The 'pacer' can change depending on whether I am able to keep pace with the 'pacer'. Happy to report that I did not walk nor did I look at watch. The plan was just to run strong. I always have my  one ear bud in listening to music, but I am so focus on 'keeping going' that thinking back I can't even remember what I was listening to.

By the time I get half way round, I started to dread the next hills. I recomposed myself and slowed down a little and kept going. Really did not want to walk. Around KM 3, I spotted a lady in front of me and used her as my pacer. Near KM 4 as I ran beside her, I thanked her for unknowingly pacing me and we both laughed.  She told me to pick up my legs and stay strong. She then asked if we should go for a sprint finish. I said yes please! I needed all the encouragement at this time. Around 4.5km she told me to go for it. Off I went, picked up my feet and sped past a few people for a strong finish. Finish that last KM in 5:01.

This is my fastest Parkrun this year so definitely a positive and I should be proud of that. The last few weeks have been unimaginable but I am grateful for Parkrun (and this goal) for giving me that motivation to keep showing up ✌🏿

Review of Mizuno Wave Sky 5 - written for sportsshoes.com

Since returning to running from a 5th metatarsal fracture in February 2021 I am always on a lookout for running shoes that have good support, cushioning and good grip. I have also tried to improve my running form so that my foot landing is more mid-foot rather than a heel strike. I love running shoes with great cushioning to protect my foot from all the road running that I do. Shoes that make me feel like I am bouncing and floating are ideal, as they make me feel like I am working less hard, especially on long runs.

From the very first run, which was an easy 45 minute session, I could feel the energy return and tons of cushioning on my landing. The support and cushion around the ankle really helps to improve the comfort and fit. I re-laced the whole shoe as I have wide feet and noticed from my first wear (which was a walk) that they felt tight across my midfoot (only on my left foot). Once I re-laced them, they were perfect! I should have done this in the first place, but you live and learn.

When it comes to colours and running shoes, give me them all! So, I obviously love the design of this multicoloured shoe. The most important thing for me in a pair of running shoes is comfort. I need shoes that I can put on and forget about and not feel a thing (except for comfort). The wave foam in these shoes provides increased stability with every landing. It is not called Mizuno energy for nothing! It’s worth mentioning that Mizuno have added 5mm of ENERZY foam onto the forefoot and 3mm onto the heel compared to Wave Sky 4 – this has reduced the offset from 12mm to 8mm, which not only increased the softness and cushioning but makes it a smoother heel to toe transition. Another really important element for this shoe is the fact it has an all-foam midsole (with no Wave plate) and is quite stacked. This means it is a lot closer in feel to a HOKA shoe, as an example. A great option for those that prefer a softer, more luxurious feel.

Running threshold at 5k pace, the shoes felt so comfortable I couldn't feel them! Great push off the ground and literally feel like I'm floating. They’re great for tempo, but I would say I felt most benefit on my longer runs. In terms of fit, I wear size 6 normal shoes but my running shoes are size UK 7 and they fit like a glove. They are mid-weight trainers and comfortable for long distance running. On my longer runs, they felt snug and secure and even when I started to feel sluggish towards the end of the run, there was absolutely no discomfort in my feet. If you have suffered a foot injury like me, or have weak ankles, then it is important to find running shoes that give you confidence in your sport. I have walked and ran in this pair, so they are great for both disciplines and probably other sports too.

I have completed over 35 miles in these shoes and I even decided to wear them for the London Marathon. They are extremely durable with plenty of room in the toe box and a padded heel to help reduce blistering. I would recommend this shoe to any type of runner, especially if comfort and cushioning are high on your list of priorities.

Edit: I did complete London Marathon in them! 

Shop Mizuno Wave Sky 5 here

From injury to London Marathon

What an incredible 12 months it has been.

 Take me back to that memorable day 25th October 2020 when I was out there training for my first Ultra. A lot has happened in those months that I could never have predicted. The running community is a great place and you just never know what opportunities will come your way. As many of you know I returned to running in February 2021 starting off with the ever so popular Couch to 5k or C25K as it is also known. Safe to say I didn't complete the whole programme (graduate - as they call it) before I started to feel comfortable in increasing my mileage and time on feet. Not before long I had a calender full of races. Before that I was still very concerned about the healing process of my fracture so I made an appointment for another x-ray to see how my foot was healing. In June, it was confirmed that the fracture had fully healed which made me very happy to progress with my training again!

Races Run the Wild 10km - 11th July As an ambassador for Run the Wild this was my first time visiting the Chilterns and it did not disappoint. I wanted to become an ambassador for this amazing small trail running extraordinaire to encourage other black people to try the trails. Only one thing to complain about though; the first time in a long time I decided to wear shorts to run, little did I know that I would get an allergic reaction from running through waist high field of wheat! I was covered in rashes for days and can I tell you, it was itchy! I was in a group of 10 people. We were grouped by our road 10km time. I had an amazing time and the weather was beautiful. Ashridge House itself was beautiful and then the trails all around it (5000 acre). This was the first time that I wore my Northface Vectiv Enduris in mud! I can't believe that I washed them with a toothbrush when I got home! I have started to embrace the mud (well, dry mud sort of!) since then.

 

Visit Run the Wild website here

Runthrough Olympic Park 10km - 14th July What is there not to love about a Runthrough race. I mean it is local (the ones I attend anyways), the medals and the treats are always amazing. How many runs events do you go to where you are given Westlab Epsom salt lol. This was a great event for me as it tested my fitness and I always give more in a race. This was 4 laps of the Olmypic Park with great evening crowd as always.

Visit Runthrough website here

 Women Running + Polar + Running with Us Coaching programme I was one of the 10 lucky women to win the Women Running competition. The winners received a Polar Vantage M2 watch, coaching from Nick Anderson from @runningwithus. Nick is a UKA level 4 endurance coach, a qualified nutritionist and sports therapy practitioner. Nick wrote us a week by week programme which started 19th July to race day - Marathon Race day - Virgin London Marathon (3rd October 2021). This is the first time that I have followed a training programme for this duration which was created specifically for me. We met fortnightly with the other lucky participants via zoom with Nick and Polar representatives. The Polar watch was amazing as it not only gave you stats about your activity, but it would also include training zones, energy sources (carbs, protein, fat), training load and summary. 

London Landmarks half marathon - 1st August 

 My first time running this race. Absolutely loved it and it was the first mass participation event since running events returned. Danielle @daniellegontier was also going to be running this race so I was really looking forward to meeting her in person! Absolutely loved this race and the best thing was meeting Danielle for the first time in person of course, both at the start of the race and a lovely catch up at the end for more photos of course.

Runthrough Olympic Park 10km - 11th August I booked in this race really to work on my pace and to push myself. It was great to run with Jo @jkm87_running as we kept each other focussed and to keep on. I felt really sick at one point as it was so hot. I did not want to walk as I knew that would be a start of something so I kept hydrated and kept it moving. I ran my first sub 1 hour in a while with 59:12. I was pleased with that. 

The Big Half - 22nd August The good old Big Half. I think I know this race like the back of my hand as I have ran every single one since it started. Due to covid guidelines, there were different start areas and the baggage drop was no joke. The line was ..... let me tell you looooooonnnnnnnggggg. This is one of the reasons I like to give myself more than enough time for bag drop and toilet queues. There is nothing worse than feeling stressed out at the start of a race with a full-bladder. That is a no-no. Great event as always, the crowd were amazing. I was in a different wave to the @strongertogether crew so I went off and did my thing. We all caught up at the finish line.

 Those finish line feels and the medal is the best. On the note of the medal debate, I was estatic that they had changed the design from the 'dancing hangman' as I like to call it. Some of my friends disagree though. I loved the new design and the colour. Great to see Danielle, @Morethanrunnin, @besmartgetfit (Rey), @Coggnitooo (Andre) and many more running friends.

Milton Keynes 20 miles - 5th September I booked this race for a 2nd year as it really helped me prepare mentally and physically for Manchester Marathon 2019 (that did not happen). When I ran this race in March 2019, it was raining and I loved it. Very undulating but a great course nonetheless. I completed it in 3hr28. I never dreamt that I could run 20 miles in that time and it gave me the hope of completing my next Marathon in 4hr30 or close. Fast forward to 2021 when races and marathons were happening again, I booked myself to run this race again. Well, what a difference 18 months can make. Firstly, the weather turned out to be 24 degrees on the day and wasn't that a shock to my system. If you know me, then you know running in the heat is a crying shame! We do not go together. I almost quit about 20 times. I ate, I drank, I ran, I walked, I stretched, I swore (a few times), I almost cried but nothing helped. I just had to get myself to the finish before the cutoff time which was around 4 hours. I completed it in 3hr51!.

 The struggle was real on that day. Don't let the smile fool you. This photo was taken by James Poole....let's just say I was incredibly happy to see a familiar face! I'd never been so happy to get to that finish line. The last 200m was uphill too, great (not)!

Visit Milton Keynes Festival of Running website here

 Hackney Moves 5km - 25th September Good old Hackney 5k. A free event for all which always brings out the best of Hackney and a great way to see all of your running friends.

  Hackney Half - 26th September I was in two minds about completing this run as it was one week before the big event - London Marathon. I spoke to Coach Nick and he advised that I ran 90 minutes of the race and no more. So the plan was easy. Run easy and only run 90 minutes. Great event and vibe. Hasan @thechallengerinme was a pacer for the event so Jo and I ran with him. The pace was pretty quick so after about 10k, Jo and I dropped back and ran it easier, plus it was pretty warm, so made perfect sense.

After the 90 minutes run, I walked the rest and it was great to see the support crew especially @theoutrunners and Shak @shak_active. 

The crowd never disappointed. There were people handing out 'pizza and processo' and a 'flasher' which caught some eyes!LOL Whatever floats your boat...

Visit Limelight sports website here

London Marathon - 3rd October Never dreamt of getting to run the real London Marathon. I was fortunate to win this place through @londonpride competition via Instagram on 1st June. Could not believe my luck! The thing is, coming back from injury I did not feel ready to run a marathon so the plan was to defer Manchester Marathon to 2022. But how can you turn down a London Marathon place! I was a special guest on @blacktrailrunners BTR Member 101 QandA on 23rd May where I was inspired by the many guest to run a marathon this year (if my foot was all good). Now this got me thinking about Manchester, but then before you know it, I had 2 marathon spots so I decided I would run London. Before I could even begin to think about the training, I had to go back to the hospital and get another x-ray to make sure that my foot was healing well and I am not making worse. The results was good and made me feel a lot more confident in my running. So the training began using a Runners World sub 4hr30 marathon plan before I got lucky winning the competition and Coach Nick Anderson starting writing a personalised plan for me.Training went really well. Most of my runs were solo as I was conscious of following the plan and sending my run data to Nick. I only missed 2 sessions within the plan which I think was great. Now to the day of the marathon itself, I felt good and funny enough not overly anxious about anything. I actually was really happy that I did not have to carry a bag on the day and was dressed ready to run. I was lucky enough to have David Goodman from Adidas Runners (king of marathons - who had also ran Berlin Marathon a week earlier) to run with and he was happy to pace me to a 4hr30 which was my plan (though Coach Nick thought I could aim for 4hr20!). The run started off well, with 5K in 27:54; 10K in 57:11; 15K in 01:32:04 and 20K in 02:05:43. 

From this stage on I developed calf cramps starting with the left leg and then they began to alternate. I then had pain inside my ribs. This was the first time I had suffered such pain. I had to walk this pain off before I could run again. Ultimately with the combination of cramp and rib pain, it became a case of shuffling to the finishing line. This is not what I had in mind, but at this point onwards I was f***** most of the way. David told me to stop at one of the medical tent to seek advice. I think he was worried I was going to pass out. They asked me a bunch of questions but I felt OK to carry on as it was aches not pain (nor was it chest pains, which was their main concern). They advised that should it become unmanageable I should stop and see a doctor along the route. Poor David! He was so calm and kept telling me that I was doing well and we keep moving forward. At one point around mile 25, I told him he was OK to carry on without me and I will see him at the end. He didn't leave me and we completed the run together! I could not have been happier to get to that finish line. The most painful run of all marathons. Needless to say, I am not even thinking of running another marathon in the near future. Never say never, you already know us runners already! Safe to say I am just happy to have got it done safely. 

 343 days from injury to marathon (25/10/20 - 03/10/21) 

 PS: Injury was a 5th metatarsal fracture to my right foot.

  I still cannot believe that I managed to accomplish so much in less than a year. It is amazing the power of mindset, gratitude and all round support of friends, family and the running community. I am eternally grateful for all the wonderful opportunities that have come my way and continue to come my way. Running is something that I hope to be a part of for a very long time.

Along side all the running, I also discovered and have been using an app called Fiton. 

I used it for warm up, cool down and strenght workout. Really amazing and I have been using it since 1st July.  Definitely the best free fitness app I have used. Free to download through the app store or playstore.

Even when I am not running, I hope to continue to support, inspire and encourage others in one way or another. If you are reading this and you are currently injured or lacking the motivation to run/move, find your why and I hope the support of others will help you find your love of movement once again. I am always here if you want to talk, drop me a line. We can chat, walk, run, talk and smile together. Together we are stronger.