It was time for another parkrun and I headed over to Gloucester for the Kingsway one. It was nice to catch up with my old chums Sylvia and Graham albeit I didn't have too much time to chat afterwards as I had to swap in the spare tyre on the car as I had a puncture which I can get repaired hopefully.
My achilles was stiff before the off and I put in a gentle 2k warm up, during which I could feel it loosening up and by the start it felt okay but I wasn't intending to push it just in case. I set off well back down the field to force myself to go slowly. My first kilometre was just inside five minutes and it all felt okay. By then the field was thinning out and I decided to increase the pace a little as it was feeling easy and the achilles remained in good shape.
I wasn't looking at my watch during the run. I didn't need to. I wasn't chasing a pb. Today was just about running comfortably and not breaking down. Turns out I was pacing at around 4:35 pace for the last four kilometres but it felt slower as I didn't feel like I was working overly hard. Yes, I was puffing but I was nowhere near the limit. My average heart rate today was 140bpm (peak 155) vs a ballpark 155-160 (peak 170+) when I'm on the limit. Combine the lowish heart rate with the surprise of dipping inside 23 minutes and it means I haven't lost too much fitness during these several weeks of slight injury. Infact, I might even have gained some!