Pre-work 3k PB, and fast! 🏃

Morning fellow runnerites!

Just a very quick pre-work post. I haven't run since Saturday due to ... well, life really. My working hours have changed slightly which without boring you with details, means that I have an hour less after work in which to run, should I wish to. So, itching to run after my 10k triumph on Saturday, I decided that given that I don't have much time to run before work, I'd use this midweek running time to work on speed, then at least if that goes well, I can run more distance in the limited time, right?

So this morning I did my little route round Buckshaw Village, exactly 3k, but decided that I would use a 165bpm running track. Well that was certainly pushing it for me, particularly with the gentle hills I've mentioned before, but boy it was fun! I didn't really have a toxic 10 this morning, more of a toxic 5 I think, for the first 5 minutes I just didn't feel like it, and I think I've noticed this happening every time I up my pace a bit, it's not that I can't do the run, it's that my body needs to get used to the rhythm of the new pace.

Anyway the beauty of the way I run this route is that the uphill half is first which I can do whilst I'm still fresh, and then recover a bit on the downhill section. It was good, I wasn't even breaking a sweat at half way, but there came a point where suddenly it was hard and I had a choice of slowing down or pushing to maintain pace. Well you can guess which one I chose, it's only a short run after all. Short? Since when has 3k been short? Anyway...

There was less than 1k to go so I decided to push it, of course I did. My breathing became a little less controlled than it usually is, not managable, but I had to consciously think about getting more oxygen to my lungs, and of course the last little bit of the run has an incline, but... I did it! Rather red-faced probably, and definitely a little on the sweaty side now (sorry!) but I do now have a new PB overall average pace, and of course a 3K PB of 6:05/km and a total time of 18:18. Not entirely sure the maths works out there, but the app must be right!!

The next mid-week quest: break the magic 6 min/km barrier! I was so close today but I just didn't have it in me, yet.

Back at work now, did my 5 minute warm down walk after the run, did some stretches whilst waiting for the kettle to boil, about to go and use Sadie-runs' fantastic babywipe technique to make it look like I'm not an unfit 43 year old

Have a lovely day, run safe!

Neil

[misswobble Graduate10]

Aha! Well done. The 3k is great innit! Not done one for a while Mind you 😃

[Hidden in reply to misswobble]

Thanks! Yeah, it is great actually I used to think of 3k as one of those annoying distances that's not long enough to qualify as a decent run, and something I would just use to make sure I didn't lose fitness, but now I think I'm starting to realise its potential for being the perfect distance for working on speed.

Wait, who said 3k was a short run?

[misswobble Graduate10 in reply to Hidden]

Short, so easy to fit in, but do get your speed up So, another good distance in the running tool box 🏃‍♂️👍

[Hidden in reply to misswobble]

Thanks, I think I could learn a lot from you! I'm learning to appreciate that not everything has to be a 5k, or a 10k fixed-pace run. It's OK to throw in some intervals, try that fartlek thing people rave about, shorter distances, hills etc, plus trying different cross-training options.

[misswobble Graduate10 in reply to Hidden]

Mixing it up keeps it interesting Trail runs are ace ! The earth under your feet is never flat so you’re up and down all the time. Great workout 🙂.

[Hidden in reply to misswobble]

Yes indeed, not sure if you saw my post on Saturday but I have a lovely new 10k route to play with, and I love it I'm so excited I may even treat myself to some new running shoes this weekend to celebrate!!

[misswobble Graduate10 in reply to Hidden]

Good for you! It’s proper fun 😃👍😁. Trails shoes! Absolutely! I have ones with a crash pad in as my trail is hellishly stony 😫. A stone under your big toe is agony without the right protection. 😁

[Hidden in reply to misswobble]

Yes, I certainly had my eye on trail shoes. Not so much needed for the pre-work 3k on roads, but definitely would be good for the 10k canal and trail route! Hey if I could get waterproof ones I could even make it an actual canal run And yes, I am aware that OnRunning make some very lovely waterproof trail shoes!! I keep reminding myself that the budget won't stretch

[misswobble Graduate10 in reply to Hidden]

Nah me neither but there are some good cheaper options. Folk do swear by the more mile trail shoes. They get good reviews

If your trail is not too bad you might just get away with Road shoes My Nike Pegasus and my Saucony’s are ok on easy trails

[Mummycav Administrator Graduate10]

Well done Hidden , you just get better & better!! 😉

[Hidden in reply to Mummycav]

Oh I don't know about that Mummycav , but I am determined to keep enjoying my running. For me the 6 min/km barrier is a big thing. I've still not done a 5k in under 30 minutes, and if I can crack that I will consider myself a "proper" C25K graduate at long last. Not essential, certainly not something to get hung up on, but I really really want to achieve that!

How are you settling in to Bridge to 10k anyway? I've not had too much time for catching up with people recently, but as a fellow northerner I always feel an affinity with you OK i know Stockport isn't Yorkshire, but still...

[Mummycav Administrator Graduate10 in reply to Hidden]

It’s good to have a goal Hidden ...as long as there’s not too much pressure as that can cause disappointment, as we know there’s always a bit of that along the way, whether it’s on the 5k plan or beyond. You are a ‘proper runner’ already, don’t you forget that! You’ve reminded me plenty of times. My fastest 5k is 32 mins but I have absolutely no idea how I managed that & Im convinced that something went wrong with the tech, who knows?! I’m still on the 10k plan & finished week 5 yesterday, my first tourist run that I posted about yesterday, I’m a bit behind due to weather/school hols etc but I’m plodding on & will complete the programme here in France, currently in the Dordogne, I saw it with ‘runners eyes’ yesterday & it’s even more beautiful....in 3 weeks I will be travelling further south where the temperatures will be high so it’s early morning or nothing over here.

Like you say, Stockport isn’t Yorkshire 😉 but it’s just over the hill so yes, we have a northern connection there....

Shame about the hours change at work, as if squeezing runs in isn’t difficult enough, do they know what they’re playing at messing with your runs? You need to tell them they need to take your running into account when they’re faffing about with hour changes! 😂😂

Happy running Neil...& remember, not too much pressure x

[Sadie-runs Graduate10]

Good work young man! A short, fast 3km is good for the soul! What a cracking pace you have! It is certainly good for our fitness to mix up what we do. I am rather partial to a quick 3km myself; did that on Monday in fact. I too have gotten over that 5k or nothing rule I created in my own head; I realised it was counterproductive.

Have a fab day, buddy.

Sadie-runs xxx

[Hidden in reply to Sadie-runs]

Thanks Sadie, have a good day yourself. 3k is a nice fun distance for "playing", isn't it?

[Empem Graduate10]

You post is so joyful, thank you. " I wanna walk like you , talk like you"....plodding along behind somewhere but smiling....

[Hidden in reply to Empem]

Joyful? Wow, I never expected that!! But I suppose, yes The thing with me, having not had a lot of self confidence over the years, is that each time I achieve something new running, I am continually amazed. And running, believe it or not, actually makes me happy. NEVER thought I'd say that, but it does.

So yeah, when I post I do just want to share that with people Also, the psoitive impact it's had on my mental health is amazing too. I can actually feel good about something tangible now, I can see proper evidence that I've achieved something undeniable. I just want others to have that feeling too!!

[Empem Graduate10 in reply to Hidden]

Yes.Bravo and then some!

[Richard7 Graduate10]

Nicely done Neil. 3k is nothing to be sneezed at 😉 ... great time too .. close to that magical 6!

[Hidden in reply to Richard7]

Thanks Richard, yes the magical 6 Although the simple joy of running is enough, there’s a little, yet persistent part of me which is desperate to break through the 6min/km mark

[Richard7 Graduate10 in reply to Hidden]

Try some interval runs. At the moment I am doing 10x400m runs with about 90s rest between once a week. During the 400m you can get quite a lick on and it is a good way of improving your fitness and overall pace. Not sure if you have a GPS watch but I programmed mine to tell me when I get to 400m and then when I get back I can look at the stats to see how I am improving.