Recovery 5k run...made a few mistakes 🤔

[Sandyscroll]

After the achievement of the 10k on Saturday, I planned to do some other stuff this week, starting with an easy 5k recovery run today.

The trouble was, I'd been itching to have a go at the C25K+ speed podcast, so I listened to it yesterday to get a gist of what it entailed. The slow pace is 150, and the faster 1 minute intervals are 165. I usually run at around 175-177 (probably due to short legs!), so wasn't sure it would help do anything except pace me a bit better, but today I gave it a go. I struggled to run at 150 because the outward run is always uphill, and slowing down makes me think I've not got enough momentum to keep going. So I ran at my usual pace. When the Laura said to speed up to 165, I found I was already pacing faster than that, so I slowed down a bit. Aware that I'd slowed down I then sped up a bit. 🙈 I just couldn't do it.

As well as that...

...It was about 12 degrees outside, which for me is t-shirt temperature, but because it was drizzling and grey, I wore a long sleeved top. The result? I was way too hot!

Strava says I achieved a personal best or two in the first half of the run...most definitely not right for a recovery run.

I didn't have my happy music playing, I had a flu jab on Saturday (apparently this can make one sluggish), I was a bit grumpy and the tarmac was just slightly the wrong shade of grey...basically, I could have done better.

I need to learn to run slowly without thinking I won't get up the next hill. But the advice I've found for hills is to keep a good, steady cadence, not to slow it down but instead shorten each stride. And it works! So to work on speed do I have to find a flat bit, or downhill bit, and work on my length of stride? I've no idea.

All in all, I am useless at recovery runs, and that one was really hard work!

[MarkyD Graduate10]

In my book a recovery run is 3-4 km as slow as you like. Sounds like you tried to pack too much into your run... but you recognised this so that counts as a win. Well done for the 10km at the weekend.

[Sandyscroll Graduate10 in reply to MarkyD]

I didn't know how long a recovery run should be, so your advice is much appreciated. I never thought i'd run far enough to need one! I thought I'd just do 3 5ks this week and maybe put the hillier, longer ones in next week.

[Richard7 Graduate10]

Definitely think it was the grey tarmac fault!!

[Sandyscroll Graduate10 in reply to Richard7]

Totally! 😂

[SaskAlliecat Graduate10]

We're still so new on our journey we're bound to make some mistakes - perhaps a recovery run isn't a time for a speed workout 🤷‍♀️, but it's so hard to step back when we're just so gung-ho 😆. It's a good reminder for your podium pals! Thanks!

[Decker]

You are not alone 🙂I think I may have done something similar after a long run on Friday I pushed too hard on a 7k today and have very sore shins today. Live and learn right? 😁 No biggie

[Sandyscroll Graduate10 in reply to Decker]

Glad it's not just me! 😉

[Decker in reply to Sandyscroll]

Haha no, never! 😁

[jesseker]

I too found the speed podcast much too slow for my natural cadence - I did it once and never again!

[Sandyscroll Graduate10 in reply to jesseker]

I'm so pleased to hear that. I thought it might set a better pace, but it wasn't comfortable, I was almost tripping over myself, and I'd probably have run steadier without it...as I did on the way back!

[JaySeeSkinny Graduate10]

I ignore the cadence on the speed podcast and just run slowly during the slow bits and as fast as I can on the fast bits. If you do that it’s quite knackering (not really suitable for a recovery run!). But great fun!

[Sandyscroll Graduate10 in reply to JaySeeSkinny]

I might try that. But maybe I'll try and find somewhere flat. I think the hills and the speed podcast might not go well together.

[Langley-Loper Graduate10]

I'm doing my first post-10k tun tonight after work (Sunday with my daughter doesn't count). Think I will just do an ordinary 5k, nothing special. Maybe try something different for variety in my next run.

[Millsie-J]

Well done, you did it despite the grey tarmac.

Running hills is good speed training anyway as it helps build stamina!

[Sandyscroll Graduate10 in reply to Millsie-J]

😃 Maybe I should just stick to that. 🤔

[Millsie-J in reply to Sandyscroll]

I have a hilly 5k i run occasionally, but i run it slow. It wont ever give me a pb but it helps my hill work and stamina. You can then do a speed interval 3k without the hills if you want. But neither of these for a recovery run, just slow and steady for that.

[Bluebirdrunner Graduate10]

Hi Sandy, I saw that you had a pb for your 5k......not quite a recovery run.😉 but the strength must be there...

Sorry you had a bit of a grumpy run😐 I expect that 10k in your legs contributed to you feeling sluggish. As to the tarmac being the wrong shade of grey...😄 we had better leave that...we may start to attract the wrong sort of interest...

I've heard that the way to run quicker is to do longer runs, so you may just naturally be doing faster times on your 5k or shorter runs now... I think I will keep up the 4k 5k and 6 or 7k for a few weeks and see what happens.

I was thinking of just running 4k as a recovery (same as in the plan) and taking it slowly.

Hope your next run is more fun😊xxx