2021 Targets

joxer1988 · 19-02-2021 10:28pm

joxer1988 wrote: »

A target for a relative rookie!

5K - sub 21:00 (PB 24:20)
10K - sub 45:00 (PB unknown)

Hi all, some progress here. New pb in 5K is 23.22, and I did it in -15 weather (O Canada). Excited to see if I can keep progressing as the summer comes in and other hobbies restart...

partyguinness · 22-02-2021 11:30am

Had my 4th 2hr Sunday steady aerobic run of the year yesterday (25k exactly)...finally starting to feel normal. Helped that I fuelled properly.

startrek56 · 22-02-2021 11:32am

want to be back running 5km un under 18mins... currently doing it in 26, but just back on the road again after a long absence

FinnC · 22-02-2021 11:56am

PB’d my 5km there yesterday by 25 seconds so that’s one goal already down for the year, though I suppose I need to set another 5km goal now.....

event · 02-03-2021 3:28pm

event wrote: »

My Target times

10k - 42:59 - PB is 43:01
Marathon - 3:37:59 - PB is 3:38:21

But ideally, I need to get myself back to motivated to run.

I have also signed up to my first Try-a-Tri in June so I need to learn how to swim really.

So hadnt set it as a target but set a new 5k PB today, 20:41. Delighted.
Am going to do a 5k specific plan now and see how it goes in 8 weeks.

Then will look at the 10k

charlieIRL · 04-03-2021 12:33pm

I only started running a few weeks ago (Currently on week 6 / run 3 of Couch to 5K) and my first target is to run the 5k without breaks and then its to run it under 30 mins. Currently doing a km in 6:30 / 7 mins so a gently push should do it.

Alicano · 08-03-2021 8:25am

charlieIRL wrote: »

I only started running a few weeks ago (Currently on week 6 / run 3 of Couch to 5K) and my first target is to run the 5k without breaks and then its to run it under 30 mins. Currently doing a km in 6:30 / 7 mins so a gently push should do it.

Best of luck with the journey. Hope to see you in various running/race threads posting about PBs

charlieIRL · 09-03-2021 12:03pm

Alicano wrote: »

Best of luck with the journey. Hope to see you in various running/race threads posting about PBs

Cheers thank you, don't know about races at my age (46) but do hope to do a few 5k road races when they resume. Done 4kms in my 25minute session last night so very happy with that.

startrek56 · 09-03-2021 12:45pm

startrek56 wrote: »

want to be back running 5km un under 18mins... currently doing it in 26, but just back on the road again after a long absence

not a great start, was only running about 2 weeks, all good getting better, bought a new pair of runners and pulled/strained my calf on first run after about 500m!!

charlieIRL · 12-03-2021 1:44pm

Alicano wrote: »

Best of luck with the journey. Hope to see you in various running/race threads posting about PBs

Following on from this, my last few runs have all been around the 6:15m/km mark but on Wednesday out of the blue I done a 5:41m/km against the wind and in the rain!! Wasn't even trying to run that fast, now to do it for all the kms of the run!!!

OOnegative · 12-03-2021 1:56pm

charlieIRL wrote: »

Following on from this, my last few runs have all been around the 6:15m/km mark but on Wednesday out of the blue I done a 5:41m/km against the wind and in the rain!! Wasn't even trying to run that fast, now to do it for all the kms of the run!!!

Be cautious about not falling into the trap at running all your runs flat out. Running easy on your easy days cannot be over emphasized.

Wottle · 12-03-2021 1:57pm

Haven't been in the right funk to put targets/Goals out there for 2021.

Spent most of January injured and feeling sorry for myself. February passed me by, a few sporadic runs sprinkled throughout.

Google showed me a 1 Yr anniversary photo, I was in Portugal with a training group and it was super experience. I can also see I was carrying more weight back then and I actually feel, even with lost fitness, that I'm fitter now compared to this time last year.

All time based goals.
1M - sub 5'30 (ran 5'42)
5k - sub 20 (ran 20'13 in Dec)
Half - sub 90 (ran 95 in Oct or Nov on a challenging course)

Really looking forward to this

partyguinness · 12-03-2021 2:26pm

Train slow to run fast.

charlieIRL · 15-03-2021 12:49pm

OOnegative wrote: »

Be cautious about not falling into the trap at running all your runs flat out. Running easy on your easy days cannot be over emphasized.

cheers thanks for the advice. Agree 100%.

I struggle to run slow, start out fine and my pace just keeps increasing, even on friday after my warm up walk i set off at a pace which i thought was comfortable but was too fast for the time i wanted to run.
I've set an average pace of 7'30" on my watch for tonights run so hopefully it will help me build up slow and steady.

partyguinness · 15-03-2021 12:54pm

charlieIRL wrote: »

Following on from this, my last few runs have all been around the 6:15m/km mark but on Wednesday out of the blue I done a 5:41m/km against the wind and in the rain!! Wasn't even trying to run that fast, now to do it for all the kms of the run!!!

When you say your run averaged the 6:15...what was the distance?

charlieIRL · 15-03-2021 1:56pm

partyguinness wrote: »

When you say your run averaged the 6:15...what was the distance?

4 to 5kms for now. I only started running 7 weeks ago so building up time / distances.

crisco10 · 15-03-2021 1:59pm

charlieIRL wrote: »

cheers thanks for the advice. Agree 100%.

I struggle to run slow, start out fine and my pace just keeps increasing, even on friday after my warm up walk i set off at a pace which i thought was comfortable but was too fast for the time i wanted to run.
I've set an average pace of 7'30" on my watch for tonights run so hopefully it will help me build up slow and steady.

If you think you're running slowly, try run a bit slower again.

I remember someone telling me that a long a time ago on this board. Was a good piece of advice. It's really hard to run too slowly on an easy day.

charlieIRL · 15-03-2021 3:16pm

crisco10 wrote: »

If you think you're running slowly, try run a bit slower again.

I remember someone telling me that a long a time ago on this board. Was a good piece of advice. It's really hard to run too slowly on an easy day.

I was told that as well, am going to try it on my run tonight.

charlieIRL · 15-03-2021 3:54pm

crisco10 wrote: »

If you think you're running slowly, try run a bit slower again.

I remember someone telling me that a long a time ago on this board. Was a good piece of advice. It's really hard to run too slowly on an easy day.

Actually, can you recommend any tips for slowing your pace down Crisco?

partyguinness · 15-03-2021 4:04pm

charlieIRL wrote: »

Actually, can you recommend any tips for slowing your pace down Crisco?

You could try running to HR for a few months. At a very basic crude level subtract your age from 170 and then subtract another 5.

For example, (170- 30yr = 140 less 5 = 135bpm). So you keeping all your runs under 135 beats per minute. That should slow you right down to a crawl.

Some will have it at 220 or 180 but a sports scientist I go to works from 170.

Then run to time (not distance). Say, 60min, 45mins, 90mins five times a week. This is to build up your aerobic base. Then speedwork can be introduced in 12 weeks or so.

It is not as tedious as it sounds and I really enjoyed it.

charlieIRL · 15-03-2021 4:20pm

Brilliant thank you. 119bpm would be my goal so and looking at strava / sports tracker I could be jogging & walking tonight and for the next few weeks!

My run friday (if the heart rate zones on sprts tracker are any way close) were:
Zone 1 2%
Zone 2 16%
Zone 3 8%
Zone 4 20%
Zone 5 50%
Average BPM was 150.

Workout was 5 min brisk warm up walk, 25 mins running & 5 mins brisk warm down walk. Seems like it was of no real benefit to me at all.

Edit - going back over my last few runs of the C25K - most of them are in Zone 4.

partyguinness · 15-03-2021 4:46pm

charlieIRL wrote: »

Brilliant thank you. 119bpm would be my goal so and looking at strava / sports tracker I could be jogging & walking tonight and for the next few weeks!

My run friday (if the heart rate zones on sprts tracker are any way close) were:
Zone 1 2%
Zone 2 16%
Zone 3 8%
Zone 4 20%
Zone 5 50%
Average BPM was 150.

Workout was 5 min brisk warm up walk, 25 mins running & 5 mins brisk warm down walk. Seems like it was of no real benefit to me at all.

Edit - going back over my last few runs of the C25K - most of them are in Zone 4.

Use a HR chest strap. The HR off a watch alone will differ significantly.

I found my watch will give a much lower reading.

charlieIRL · 16-03-2021 4:26pm

Went out for my run last night and said i would try keep my heart rate down as low as i could without walking
Zone 1 1%
Zone 2 11%
Zone 3 23%
Zone 4 65%
Zone 5 0%
Average heart rate was 140bpm and max was 160bpm

Felt much better than last friday and my runs of the last few weeks. I done the usual 5 min warm up walk, ran for 28 mins and 5 min warm down walk and done 5kms in total but felt i could have ran double that. Will do the same for Wednesday and Friday's runs as well.

Thanks very much for the great advice.

crisco10 · 16-03-2021 4:42pm

charlieIRL wrote: »

Actually, can you recommend any tips for slowing your pace down Crisco?

An alternative to getting bogged down in heart rate is to aim for "conversational pace". I.e. you could say a couple of sentences without having to gasp for breath or prepare to speak in any real way.
I also try singing a few lines of a song, if you can sing on demand, your pace is pretty slow.

If you don't have enough breath for these things, slow down a bit and try again in a few 100 metres. I run a lot with a buggy (I may have mentioned it once or twice!) and on easy runs, I make a conscious effort to chat more to my passenger to keep tabs on my breathing.

partyguinness · 17-03-2021 12:13pm

crisco10 wrote: »

An alternative to getting bogged down in heart rate is to aim for "conversational pace". I.e. you could say a couple of sentences without having to gasp for breath or prepare to speak in any real way.
I also try singing a few lines of a song, if you can sing on demand, your pace is pretty slow.

If you don't have enough breath for these things, slow down a bit and try again in a few 100 metres. I run a lot with a buggy (I may have mentioned it once or twice!) and on easy runs, I make a conscious effort to chat more to my passenger to keep tabs on my breathing.

Jaysus...singing, chatting, buggies...I'm out of breath reading that...:pac:

That sounds like way more work and effort that setting an alarm on your watch to say, 119 bpm max but yeah OP conversation pace but only if your fellow runner wants to chat...you might get a "Shut the eff up..."

charlieIRL · 18-03-2021 11:08am

Unfortunately I use an Nike Apple watch for my workouts and it doesn't have a max BPM option on it.

However....I went out for my Week 8 / Run 2 early yesterday morning, didn't use the C25K podcasts, just put on music and started off on my 5 min warm up walk, then started jogging at the same pace as Monday. I settled into a comfortable pace (singing / howling away to myself!!) and ended up running 5k non stop for the first time!! All in Zones 3 & 4 if my HR is to be believed but I didn't struggle one bit and felt very fresh when i got home, I actually felt i could have done a lot more but very happy to have done the 5k - and in 33m40secs as well.

keith_d99 · 20-03-2021 2:40pm

charlieIRL wrote: »

Unfortunately I use an Nike Apple watch for my workouts and it doesn't have a max BPM option on it.

However....I went out for my Week 8 / Run 2 early yesterday morning, didn't use the C25K podcasts, just put on music and started off on my 5 min warm up walk, then started jogging at the same pace as Monday. I settled into a comfortable pace (singing / howling away to myself!!) and ended up running 5k non stop for the first time!! All in Zones 3 & 4 if my HR is to be believed but I didn't struggle one bit and felt very fresh when i got home, I actually felt i could have done a lot more but very happy to have done the 5k - and in 33m40secs as well.

For Apple Watch there is an excellent app called Workoutdoors - Enter your Max heart rate and Resting Heart rate and it will calculate your zones. You can set it to alert you when you change zones.
Has tons of features - interval training, maps and is very configurable! It also integrates with Strava.

Starting my first 80/20 training 10k plan on Monday (from Matt Fitzgerald's book). Took up running about a year ago ... love it - but have injured myself twice (from over-doing it) .... trying the 80/20 plan to avoid injury and put some structure into my running.

charlieIRL · 22-03-2021 1:34pm

Done another 5k friday night - similar time to wednesdays, slow and steady 33m:18sec. Very happy with that pace as i didn't feel out of breath on any of it.

Thats my Couch to 5k completed so am just going to concentrate on running the 5k 3 times a week and see where it goes from there. if the times come down - excellent, if not, i'm still running more than what i was 8 weeks ago!!

partyguinness · 24-03-2021 3:56pm

Feck it. Tweaked a calf toward the end on Sunday's 90min run. Quite sore and was limping Monday. It is getting better but probably nothing until Saturday I'd say...at least.

5 days off will be my longest spell off in some time. Had four days off last June to travel to a funeral over a weekend. But nothing injury wise since the summer of 2018 when I had to let a 'runner's knee' heal up. Good run of it really.

Itziger · 24-03-2021 6:09pm

partyguinness wrote: »

Feck it. Tweaked a calf toward the end on Sunday's 90min run. Quite sore and was limping Monday. It is getting better but probably nothing until Saturday I'd say...at least.

5 days off will be my longest spell off in some time. Had four days off last June to travel to a funeral over a weekend. But nothing injury wise since the summer of 2018 when I had to let a 'runner's knee' heal up. Good run of it really.

Don't rush back. As you say, you've had a good run. A few days isn't going to kill you. Heck a couple of weeks even. That's where I am now. Been injured for a couple of weeks; tried a tiny run on Monday before Tuesday's physio visit.

If ever there was a time to give tweaks a bit of time, it's now.

Laineyfrecks · 24-03-2021 6:38pm

Itziger wrote: »

Don't rush back. As you say, you've had a good run. A few days isn't going to kill you. Heck a couple of weeks even. That's where I am now. Been injured for a couple of weeks; tried a tiny run on Monday before Tuesday's physio visit.

If ever there was a time to give tweaks a bit of time, it's now.

Hope it's nothing too serious D.

lulublue22 · 24-03-2021 7:18pm

I had intended to post in January. While mulling over what I’d like to focus on I managed to do something to my back. That took care of Jan and the start of Feb. I was back running for a week and a half when I took a bad fall and hurt my knee and arm. So here I am the end of March and only back running a week. Targets this year will be to stay injury free for the next 9 months , to run 4 times a week and the one I really want to break 2h for the half. Not sure the last is doable as it would have to be a proper race no virtual races for me. ðŸ˜

lulublue22 · 30-03-2021 10:00pm

lulublue22 wrote: »

I had intended to post in January. While mulling over what I’d like to focus on I managed to do something to my back. That took care of Jan and the start of Feb. I was back running for a week and a half when I took a bad fall and hurt my knee and arm. So here I am the end of March and only back running a week. Targets this year will be to stay injury free for the next 9 months , to run 4 times a week and the one I really want to break 2h for the half. Not sure the last is doable as it would have to be a proper race no virtual races for me. ðŸ˜

Well that’s one target I won’t meet - took another bad fall today - skinned knees and face and knee is very swollen. 2021 is turning into a ****e running year ðŸ˜§ 2 bad falls in a monthðŸ€ª

4Ad · 30-03-2021 11:48pm

lulublue22 wrote: »

Well that’s one target I won’t meet - took another bad fall today - skinned knees and face and knee is very swollen. 2021 is turning into a ****e running year ðŸ˜§ 2 bad falls in a monthðŸ€ª

Hope you are ok and nothing serious...
'21 is turning into another crap year !!

lulublue22 · 31-03-2021 8:40am

4Ad wrote: »

Hope you are ok and nothing serious...
'21 is turning into another crap year !!

Tks - Sore and sorry for myself and fairly shook - kinda flummoxed why I fell - in both cases it just happened . Family are “suggesting” I need to retire from running at any rate I’ll be sticking to grass (for a while )!when I am back.

Jim Gazebo · 09-04-2021 10:26pm

Missed this thread this year. Away for work for last few months. Tried hard to keep fitness up. Went out this morning after getting home yesterday. Ran a 10km and smashed my 1k, 2k, 2mile, 5km and 10km PB. 44.26 for the 10km, down from 47.38. suitably impressed.

2021 goals? Marathon if a physical event goes ahead, and maybe, maybe an ultra event of some sort.

charlieIRL · 12-04-2021 11:14am

I ran my first 10k on friday night, done it at a slow comfortable pace and finished it no problems at all. I was absolutely delighted to do it as I've only started running early February. I've been doing my 5kms 3 times a week and last monday I done 6k, Wednesday I done 8k so said i'd see how friday goes and done the 10K. I kept my pace to an average 7'31"/km with my average heart rate of 142bpm (using heart rate monitor) and it took me 75 minutes.

Am going back to my 5k's for a few weeks and will do another 10k at the end of the month. Want to build it up slowly.

event · 12-04-2021 5:08pm

event wrote: »

So hadnt set it as a target but set a new 5k PB today, 20:41. Delighted.
Am going to do a 5k specific plan now and see how it goes in 8 weeks.

Then will look at the 10k

I had changed this and didnt bother doing a 5k plan, had done a 10k plan and plan was to break my PB of 43:01 on the weekend of 24/25 April. But hasnt gone to plan really and have lost a bit of motivation for it.

I think I am at my best when I have high volume of training as opposed to tempos, speedwork etc. I've always been a marathon runner really, have only set my 10k and 5k times when training for those so just not feeling it now.

I have started mountain running so think I will do the 10k but not put too much focus or worry on it and just make sure I am enjoying it

event · 23-04-2021 2:33pm

event wrote: »

My Target times

10k - 42:59 - PB is 43:01
Marathon - 3:37:59 - PB is 3:38:21

But ideally, I need to get myself back to motivated to run.

I have also signed up to my first Try-a-Tri in June so I need to learn how to swim really.

event wrote: »

So hadnt set it as a target but set a new 5k PB today, 20:41. Delighted.
Am going to do a 5k specific plan now and see how it goes in 8 weeks.

Then will look at the 10k

event wrote: »

I had changed this and didnt bother doing a 5k plan, had done a 10k plan and plan was to break my PB of 43:01 on the weekend of 24/25 April. But hasnt gone to plan really and have lost a bit of motivation for it.

I think I am at my best when I have high volume of training as opposed to tempos, speedwork etc. I've always been a marathon runner really, have only set my 10k and 5k times when training for those so just not feeling it now.

I have started mountain running so think I will do the 10k but not put too much focus or worry on it and just make sure I am enjoying it

So went out and did my 10K today

42:33 so over the moon.
Also managed to knock 1 second off my 5K from earlier, its now at 20:40.

Will leave these distances now and not sure what the summer will hold. No definite plan, football be back soon so will only have one more year of that before age retires me :pac:

partyguinness · 04-05-2021 1:53pm

Went for a steady 60min run last Thursday night (13.5km covered with progressive 9min w/u and 9c/d) and inadvertently brought home a 10k PB..in 43.29 without even sweating and dark conditions plus crossed two busy road.

Not run a 10k event since Oct 2017 so I know that I can come home in at least 41:something if I went for it.

Waiting for my latest Hoka Cliftons to arrive so have had to run in the Next% Vaporfly for the last week....am destroying my usual routes/Strava segments time wise..PBs all over the place as I would only wear the Vaporfly for events.

Feel like I have to qualify every run with a "Vaporfly assisted" asterisk.

Dubh Geannain · 24-05-2021 5:05pm

Half year update. In order of priority -

Get an actual plan (for 800 m) starting from January 1st and stick to it. Okay, I didn't start until the 18th of January. But I did it and so completed my first structured training plan.
800 m - Sub 2:10 (current best 2:12(13 or 14)ish). Ran 2:08 at the end of the training plan in April.
Mile - Sub 4:50 (current best 4:57). No efforts made yet this year.
3 K - Sub 10:00 (current best 10:02). Managed 9:46 last weekend.
5 K - Sub 17:00 (current best 17:17). Had a go during the Boards TT but only managed 17:13.
10 K - 36:30 (current best 36:45). A surprising 35:58 on a windy May day.
10 mile - Sub 60 (current best 60:59). Definitely don't have the stomach for this at the moment. This will be an end of year smash and grab effort.
Join a club. Pending
Avoid the GAA junior D draft. Paid club membership but registered as a non playing member. The squad sounds like it's heaving this year. I'm optimistic my services will not be requested.

4/9. Halfwayish at the halfway point in the year.

Oymyakon · 25-05-2021 11:35am

I ran this morning for the first time in about eight years. I've been pretty hardcore in cycling in that time, but lately work has demanded more hours due to people leaving and I'm doing an evening course so I thought running would be the best way to get in the best workout at 7am before work starts.

I thought a fair base goal would be to be able to do a 5km in 30mins, My body has a lot of adjusting to do as the entire sensation and load of running is totally different to cycling but it would be nice to be a bit more versatile with my fitness, not really sure how quickly I'll progress but with my base fitness from cycling I'll probably attempt the 5k at some point next week. Just doing 2-3km jogs with the other half for the first few days!

Reg'stoy · 01-06-2021 12:08pm

Had started the year hoping to better some of my PB's and thankfully I did, bar my Marathon PB which I reckon I'll need a race for. So for the rest of the year I hope to get close to 4-10 for 1K, break 7mins for the Mile, under 23mins for a parkrun, under 47mins for a 10K (I've got under 1-30 for a 10Mile but garmin desn't rate 10 miles?) and finally under 1-50 for a half marathon. I'd like to break 4-20 for a marathon, 4-29-50 is my current best (Dub 2019)

Cream on top would be getting over 2000 miles for the year

Oymyakon · 06-06-2021 12:47pm

Oymyakon wrote: »

I ran this morning for the first time in about eight years. I've been pretty hardcore in cycling in that time, but lately work has demanded more hours due to people leaving and I'm doing an evening course so I thought running would be the best way to get in the best workout at 7am before work starts.

I thought a fair base goal would be to be able to do a 5km in 30mins, My body has a lot of adjusting to do as the entire sensation and load of running is totally different to cycling but it would be nice to be a bit more versatile with my fitness, not really sure how quickly I'll progress but with my base fitness from cycling I'll probably attempt the 5k at some point next week. Just doing 2-3km jogs with the other half for the first few days!

Did the 5k this morning - 31 mins with a couple of stops. The body has already adjusted to the impact of running and I feel my form has already improved. Next target is to do 5k without stopping, maybe sub 28 mins!

crisco10 · 05-07-2021 3:59pm

Half-year update:

crisco10 wrote: »

My goals for 2021 are very much process as opposed to outcome, also the year is clearly split in 3.

Jan - April; keep good steady mileage of at least 40km a week, if COVID allows do a 5k race

Had one "bad" week before C was born. Didn't get a race or TT in, but not my fault. I'll put this one down as achieved!

April - October; after (fingers crossed) the new addition to the family, maintain as best I can running as life changes in ways I can't imagine now.

So far so good on this, after a messy April and early May, my mileage is returning to approx 40 to 50km per week which is pretty good I think. What is missing is a) intensity and b) particularly long runs. It's just easier to get out every day for ~7km rather than easy and hard/long days.

Partially Achieved.

October - December; Work double buggy running into my training. :-)

Let's see. The double buggy is in the hall, and has been tested for running with just E. T minus 3 months until C is big enough to go for a run.

partyguinness · 05-07-2021 4:04pm

Havent posted here since May:

In the last month brought 5k down to 19.17 and a relay event last Friday week brought 2 mile time down to 11.49. Didnt realise I could do one sub 6 let alone 2 back to back- I was shagged though.

whatnext · 13-12-2021 9:50pm

https://www.boards.ie/discussion/comment/115774597#Comment_115774597

Seeing as I am out of action for the rest of the year with a bit of a niggle I thought I'd up date on what has been a great year for me. Niggle aside!!

400m PB 75 Target 70 - I never made it onto a track all year so this remains untouched

1km PB 3:47 Target 3:30 - As above - have done 3:35 in interval reps - so its there I suspect.

Mile PB 6:40 Target 6:29 - 6:11 in a group training run - more in the tank for sure

5K PB 21:51 Target 21:00 - 20:22 - chip timed road race

10k PB 47:38 Target 46:30 - 44:38 a solo run on a 10k road race route.

10mile PB 1:24:24 Target 1:20:00 - 1:16:51 self timed

half marathon PB 1:56:41 Target 1:49:59 - 1:41:15 chip timed. - went off a bit too easy for the first 5k should have gone sub 100mins - just bottled it at the start as it was my first attempt at the distance in a race

Lost4Life · 30-12-2021 1:28am

https://www.boards.ie/discussion/comment/115900452#Comment_115900452

I don’t post often on boards, but said I would come back here at end of 2021 to reflect on given targets.

Update:

New Mile PB: 4.50 (within below 5k - Dec ‘21)

New 3k PB: 9.28 (track Sept ‘21)

New 5k PB: 16.07 (road Nov ‘21)

New 10k PB: 34.14 (road Nov ‘21) - Race win.

Big chunks off novice/int/senior XC times & part of club team placings.

Concentrated on the above distances so didn’t race anything longer.

Summary / Points that helped me achieve these times:

I ran consistent milage and stayed injury free. I stuck to a plan. I trained with a group of faster runners than me. I ran a lot of easy runs on grass & took the easy days easy. I wasn’t afraid of running hard on session days - I trained the body to race. I didn’t look at watch much when racing - I ran hard. I didn’t enter too many races & trained properly for 3k/5k/10k distances.

Most of all - I enjoyed my running.

With that, came the rewards..

New targets to come in a 2022 thread. HNY all.