{"id":651,"date":"2019-05-05T12:05:31","date_gmt":"2019-05-05T11:05:31","guid":{"rendered":"http:\/\/itsafrogslife.net\/grahamruns\/?p=651"},"modified":"2019-05-06T11:07:05","modified_gmt":"2019-05-06T10:07:05","slug":"5k-a-day-125-365-liverpool-spring-10k-new-10k-pb-4440","status":"publish","type":"post","link":"https:\/\/itsafrogslife.net\/grahamruns\/2019\/05\/05\/5k-a-day-125-365-liverpool-spring-10k-new-10k-pb-4440\/","title":{"rendered":"5k-a-day 125\/365 &#8211; Liverpool Spring 10k &#8211; new 10k PB 44:40!!!"},"content":{"rendered":"\n<p><b>Sunday 5th May 2019<\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Distance: 13.4k (10k race, 3.4k run home)<\/strong><\/li><li>Total to date: 874.6k<\/li><li>Rolling target: 625k<\/li><li>Ahead of target: 249.6k<\/li><li>Distance remaining: 950.4k<\/li><li>Days remaining: 270<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/itsafrogslife.net\/grahamruns\/wp-content\/uploads\/2019\/05\/liverpool-spring-10k-2019-t-shirt-and-medal.jpeg?fit=730%2C730\" alt=\"\" class=\"wp-image-653\" width=\"548\" height=\"548\" srcset=\"https:\/\/i0.wp.com\/itsafrogslife.net\/grahamruns\/wp-content\/uploads\/2019\/05\/liverpool-spring-10k-2019-t-shirt-and-medal.jpeg?w=1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/itsafrogslife.net\/grahamruns\/wp-content\/uploads\/2019\/05\/liverpool-spring-10k-2019-t-shirt-and-medal.jpeg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/itsafrogslife.net\/grahamruns\/wp-content\/uploads\/2019\/05\/liverpool-spring-10k-2019-t-shirt-and-medal.jpeg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/itsafrogslife.net\/grahamruns\/wp-content\/uploads\/2019\/05\/liverpool-spring-10k-2019-t-shirt-and-medal.jpeg?resize=768%2C768&amp;ssl=1 768w\" sizes=\"auto, (max-width: 548px) 100vw, 548px\" \/><figcaption>2019 Liverpool Spring 10k t-shirt and medal<\/figcaption><\/figure><\/div>\n\n\n\n<p>Today I came full circle by running the 2019 Liverpool Spring 10k. This race last year was my first ever road race and you could say I caught the bug! Until then I&#8217;d only ever run times 5k runs at parkrun but I enjoyed the 10k so much I ran four more in 2018. <\/p>\n\n\n\n<p>The weather was considerably cooler than the 26\u00baC we ran the race in last year! There was even some un-forecasted rain at the start to accompany the chilly breeze. However, once we started running the rain stopped and the temperature was perfect!<\/p>\n\n\n\n<p>Last year I followed the 50 minute pacer and finished in 49:04. This year I was determined to push for a sub-45 minute time so started running with the 45 minute pacer. Even though I lost touch with him after the 6km marker I could tell from the Strava updates in my earphones that he was running ahead of pace and that I was still on track to come in round about 45 minutes.  <\/p>\n\n\n\n<p>I was delighted to finish in 44:40 &#8211; 4:24 faster than my 2018 time of 49:04 and a whopping 2:36 faster than my previous 10k PB of 47:16 set at the Mersey Tunnel 10k just last month.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<blockquote class=\"twitter-tweet\" data-conversation=\"none\" data-lang=\"en\"><p lang=\"en\" dir=\"ltr\">Day 125\/365 running 5k-a-day in 2019 for <a href=\"https:\/\/twitter.com\/ARUKnews?ref_src=twsrc%5Etfw\">@ARUKnews<\/a> &#8211; Liverpool Spring 10k &#8211; new 10k PB 44:40!!!<br><br>See my route on Strava<a href=\"https:\/\/t.co\/B4Vv0uU3jG\">https:\/\/t.co\/B4Vv0uU3jG<\/a><br><br>Donate online<a href=\"https:\/\/t.co\/VlrikvzK6f\">https:\/\/t.co\/VlrikvzK6f<\/a><br><br>Follow my progress<a href=\"https:\/\/t.co\/t00tpUQrh1\">https:\/\/t.co\/t00tpUQrh1<\/a> <a href=\"https:\/\/t.co\/pCXidmwQLV\">pic.twitter.com\/pCXidmwQLV<\/a><\/p>&mdash; Graham Holland \u5c0f\u5149\u982d \ud83c\uddec\ud83c\udde7\ud83c\uddea\ud83c\uddfa (@itsafrogslife) <a href=\"https:\/\/twitter.com\/itsafrogslife\/status\/1124997846305054720?ref_src=twsrc%5Etfw\">May 5, 2019<\/a><\/blockquote> <script async src=\"https:\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script> \n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<iframe height='405' width='590' frameborder='0' allowtransparency='true' scrolling='no' src='https:\/\/www.strava.com\/activities\/2343180935\/embed\/856a1f6334858440839b5b8deacda932dd8f5620'><\/iframe>\n\n\n\n<a style=\"display:inline-block;background-color:#FC4C02;color:#fff;padding:5px 10px 5px 30px;font-size:11px;font-family:Helvetica, Arial, sans-serif;white-space:nowrap;text-decoration:none;background-repeat:no-repeat;background-position:10px center;border-radius:3px;background-image:url('http:\/\/badges.strava.com\/logo-strava-echelon.png')\" href=\"http:\/\/strava.com\/athletes\/9681964\/badge\" target=\"_clean\" rel=\"noopener noreferrer\">\n  Follow me on\n  <img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/badges.strava.com\/logo-strava.png?resize=51%2C13\" alt=\"Strava\" style=\"margin-left:2px;vertical-align:text-bottom\" height=\"13\" width=\"51\">\n<\/a>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p>Help me reach my fundraising target for Alzheimer&#8217;s Research UK.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.justgiving.com\/fundraising\/grahamruns5kaday\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"370\" height=\"156\" src=\"https:\/\/i0.wp.com\/itsafrogslife.net\/grahamruns\/wp-content\/uploads\/2019\/01\/justgiving-donate.png?resize=370%2C156&#038;ssl=1\" alt=\"\" class=\"wp-image-101\" srcset=\"https:\/\/i0.wp.com\/itsafrogslife.net\/grahamruns\/wp-content\/uploads\/2019\/01\/justgiving-donate.png?w=370&amp;ssl=1 370w, https:\/\/i0.wp.com\/itsafrogslife.net\/grahamruns\/wp-content\/uploads\/2019\/01\/justgiving-donate.png?resize=300%2C126&amp;ssl=1 300w\" sizes=\"auto, (max-width: 370px) 100vw, 370px\" \/><\/a><\/figure>\n\n\n\n<p>Graham runs 5k-a-day<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n","protected":false},"excerpt":{"rendered":"<p>Sunday 5th May 2019 Distance: 13.4k (10k race, 3.4k run home) Total to date: 874.6k Rolling target: 625k Ahead of target: 249.6k Distance remaining: 950.4k Days remaining: 270 Today I came full circle by running the 2019 Liverpool Spring 10k. This race last year was my first ever road race and you could say I [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[13,16,4],"tags":[24,110,25,111],"class_list":["post-651","post","type-post","status-publish","format-standard","hentry","category-10k","category-5k-a-day","category-races","tag-liverpool","tag-liverpool-spring-10k","tag-morning","tag-pb"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pahk4Z-av","_links":{"self":[{"href":"https:\/\/itsafrogslife.net\/grahamruns\/wp-json\/wp\/v2\/posts\/651","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/itsafrogslife.net\/grahamruns\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/itsafrogslife.net\/grahamruns\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/itsafrogslife.net\/grahamruns\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/itsafrogslife.net\/grahamruns\/wp-json\/wp\/v2\/comments?post=651"}],"version-history":[{"count":3,"href":"https:\/\/itsafrogslife.net\/grahamruns\/wp-json\/wp\/v2\/posts\/651\/revisions"}],"predecessor-version":[{"id":655,"href":"https:\/\/itsafrogslife.net\/grahamruns\/wp-json\/wp\/v2\/posts\/651\/revisions\/655"}],"wp:attachment":[{"href":"https:\/\/itsafrogslife.net\/grahamruns\/wp-json\/wp\/v2\/media?parent=651"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/itsafrogslife.net\/grahamruns\/wp-json\/wp\/v2\/categories?post=651"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/itsafrogslife.net\/grahamruns\/wp-json\/wp\/v2\/tags?post=651"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}