RE: Morning Run - Not parkrun
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You haven't lost too much speed given that you've been focussing on longer runs.
Time for a few more 30-20-10s in optimistic readiness for the Park Run - I miss those!
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I have been doing those, but not so many longer sprints. I'm determined to log a parkrun time under 25 minutes. I have managed that on my own runs and running in a crowd tends to give me extra pace.
You'll do it I'm sure - I've always been surprised how much 'racing' can improve your pace! The only problem is you do feel it after!