Updating the Update

So the test yesterday was to see if eating adequate carbs increased performance short term (24 hours !!). Oh yes, it most definately did lol

So Stories Field, have to admit feeling pretty nervous beforehand. Had no idea what would happen as training this week around 5.30 pace has felt almost unsustainably hard work.

Warmed up and immediately feel better than I have all week.

Start is, as usual, mental at Stories. Settle in early, get past that heavy breathing stage where your lungs feel like they will explode and settle into a group. Check HR at about 1200m and it's at 167 which is really good for that stage.

Have not got auto lap on (oops) so manually hit where I'm confident first mile is and it's 5.19. HR at 169 bpm so happy days. Push on to front of group and break with Ryan W. Settle into a solid effort and HR is at 170 which is slightly low. At half way still feel good and HR has settled 170 - 171 which is still better than expected. Hit 2 miles turn point and lap - 5.29 - so still under target. Last mile and plan is to keep HR 172 bpm. Work pretty hard and rustiness at this pace shows. Finish the mile in 5.26 (manual) and pretty confident it's a sub 17. Keep relaxed on last bit but solid enough and stop Garmin over the line at 16.59.

Result - 16.59, 4th place, 323w, 166 bpm avg (173 max). Power suggests Tuesday's session was far grippier than expected !!

Obviously want more than this, but at this stage it's a really nice point to work from. At Battersea I reckon there are 20 secs off that from previous experience and I know just running like this will help loosen things up.

Focus now is on eating correctly as clearly carbs are playing a huge part in my current issues. Some diet adjustments will pay off.

Race wise that's 2nd fastest 5k of the year for me so not too shabby. 4th Quickest Parkrun ever.

Training wise, no need to panic. Build the sessions in similar fashion but 100% I need to add strength work (hilly runs) and fast intervals. Pay off will be big, I'm not as bad shape as I thought and weight is where it needs to be so just keep healthy and stay in the game.