#spring10k

[lisapeo]

Done ✅ 1hr 6seconds ✨ 🏃🏻‍♀️💪🏻 @liverpoolspring10k_5k_1k #spring10k #running #sunday10k #themedal #wedidit https://www.instagram.com/p/BxE9-N_g07x/?utm_source=ig_tumblr_share&igshid=zd85dyozj6a2

[lisapeo]

Spring 10k-in’ 🏃🏻‍♀️ #spring10k #running #sundayservice #mynumber https://www.instagram.com/p/BxEmZtsgocv/?utm_source=ig_tumblr_share&igshid=wz2y1rdxyi90

[pttracktherapy]

Spring 10k...consistency is key

Today was the second race in the Merseyside Grand Prix which our club St Helens Striders compete in over the Summer road season. Mark and I (Kylie) were the only representatives from pttracktherapy with Rach & Harriet already in action yesterday on the track for St Helens Sutton, Kelly is also focusing her efforts on track competitions and Pete has his sights on some big triathlons! The weather was surprisingly glorious for a change which is a rarity in the North West so to say it was a shock to the system is an understatement! (Think we need some warm weather camps to acclimatise?!) We were held quite a few minutes at the start line due to a delay on the course in the blazing sunshine and I don't think that helped! Anyway once we were underway I knew it was going to be a tough one everyone always says Sefton Park is flat and don't get me wrong there's no severe climbs but it is undulating making it difficult to get pacing right as you are up and down! However it is a lovely park and a well organised race with steel bands and a great atmosphere! I knew early on it wasn't a PB day for me but I started slower and got in to some good consistent miles in the middle. I could tell I had settled well in the middle as I was catching a lot of people but I really felt mile 6 as you climbed a hilly part of the course back into the park and switched back on yourself! Then the final 0.2 involved a sharp turn and a long sprint finish up hill to the finish! I pretty much always get taken in the sprint finish by someone and today was no exception but I held on for another sub 45 and finished in 44.38 22nd Female and 12th Senior Female exactly the same as St Helens 10k earlier this year. Mark finished over 1 min quicker than his time on the same course last year which shows how much improvement he has made in 40.42 97th Male and 53 Senior Male. I was pretty pleased with that and have to say consistency is key! After coming back from injury I have been working on getting back to regular training and consistent weekly miles and I know this is the key to me improving! I am not someone who can turn up on no training and I can tell when I have put he work in it pays off! This is the best piece of advice Rachael has given me and her plan structure definitely works for me! Currently I'm running 4 times a week I have dropped an easy run and added in swimming and a Spin class and still try to do 2 strength and conditioning sessions in the gym and one yoga session! My typical training week: Monday - Yoga & Swim Tuesday- Track 5/6 miles of efforts Wednesday- Spin/Gym & Easy Run Thursday- Rest Friday- Tempo Saturday- Swim Sunday- Long Run 10+ miles Total 25-30 miles Overall a good day at the office!