Alright, I did the intervals on Thursday and the parkrun this morning. For the intervals this week it was just me (Isaac recovering from leg day). I did remember my apple watch this time meaning I could be more accurate with the pacing. I did 6x800m at ~3:45/km with 2 minute rest in between each set. It felt pretty good and I was pretty cooked by the end of the session but I wasn't completely dead which is a good sign. 3:45 is the pace for a 19min 5k and our goal is an 18min 5k so there's still a lot of time that needs to come off but it felt good.
It was also my first real run with the new runners. They're a bit stiffer than I'm used to with my fuel cells (my last runners) but I think that's mainly due to the carbon plate. It's supposed to have better energy return which I think I felt a little bit but I'm pretty sure unless you're running quite fast it doesn't make too big a difference. Anyway I really like them and I think I'm happy with my choice.
I also did the 5k parkrun this morning. I felt pretty good actually and ran 19min 33s which is a big improvement on my previous 5k time. Mostly I want to focus on just running well and feeling good (not pushing to a point where I have bad form), but I was happy to also see that time come down. At my last official 5k I put down 21:30 (4:15/km) which is pretty good but definitely room for improvement.
Next week's park run is cancelled so we'll just have to do a 5k on our own but tomorrow we're doing our 10k slow recovery run which should be good.