5km PB

I have had an awesome week this week. Sunday I ran in my 2nd Half Marathon and took 5 minutes off last years time but even better than that I did it soooo much easier and the conditions were brutal.  It was hot, gusty and humid but it didn't effect me at all. I was well hydrated and well rested because of the forced rest because of my bursitis.

I had been really worried the run would be hell with my lack of long runs but it was the best run I have had in months.

My time was much slower than I planned before injury but by the time the event came around I was happy just to get through it.

I did the 21.1km in 2:18 - last year I did it in 2:24 and some change.

I took the run very easy as I knew I didn't have the training behind me to push it and it turned out to be the best way to do it.

About 45 minutes into the run the lead car for the full marathoners came by with the kenyan and ethiopans leaders - how awesome, everyone was clapping and cheering and it gave me a huge lift.

I took Monday off and planned to do a recovery swim on the Tuesday but once I started swimming laps I was into the zone and doubled my furthest distance!! I went from swimming 30 laps non-stop to 60 laps (25m pool)  - 1.5km of swimming non-stop. I was so pumped. I could have gone on and done another 20 laps but I was conscious this was supposed to be a recovery session.

I have taken the week pretty easy even though I pulled up really well I found I had low energy - the heat had longer term effects than I expected. I walked and swam this week until Saturday when I went for a quick run.

When I was only running short distances as complimentary training to my taekwondo I could do 5km in 24.40 but that is a few years ago and the distance stuff has me running much slower (I'm built for speed not distance) so I was pretty happy with knocking 3 minutes off my usual pace for distance and a full minute off my fastest 5k this year.

I have a short distance tri in 2 weekends so the next 2 weeks are about bike/run bricks and shorter distance runs etc

After that I have some set runs my coach wants me to do before I begin Marathon training with the running group in December; I'll be doing 1 x 8km, 1 x 10km and 1 x 15km each week plus my regular taekwondo classes, weights, bike and swim.

We are coming into summer here so I am looking forward to longer days and evening runs and rides.

• Currently 3.5/5 Stars.