The weekly run mash-up

[Equi-geek]

Last Thursday I did an interval session and did between 3.5 and 4k, then I did the Parkrun on Saturday, and Tuesday this week my running buddy couldn't make it. We've been following a guided app towards 10k which seems to think we are more accomplished runners, in terms of speed, than we actually are TBH.

So, I was in a quandry on Tuesday. The app called for a 20 minute 'study run'. On Juju's Magic 10 I'm accidentally on about week 3 and could fit in a 7k run for the first time ever. But I was running out of time to decide.

It was humid and still warm. A quick check of possible routes on Google maps: 20 minutes over the motorway and back again, zzzzzz, or go downhill to where the park run is, do a a circuit around the lake to half-way, and head home (all incline) until the watch buzzed.... winner!

So I embraced the inner snail, set out with new bluetooth earbuds (that were dumped within the first 200m because the controls were on one side and kept swinging about) and went out to see if I could keep going.

So a couple of things that I was really happy with - I did keep going (for all 59 minutes - see the photo and spot the uphill bits🤣!!!). Even though I felt like walking at 6km, or finishing the run going downhill again in the park, then walking home! And my breathing was not at all laboured until I got to 5km - even though I was going downhill for the first 3km - it was still a surprise to me. I also used my elbows more in a backwards motion to help me keep my torso up and remembered a lot of advice on here about form and core.

New surprises to consider in future: upper back muscles and left shoulder were really fatigued - I put that down to spending the day at the desk on the computer, more than elbow swinging while running. After 5km I had to really work hard to keep my form and if I dropped the odd stride I could feel a hip pull, or a knee niggle twinge. Fatigue is definitely worth me watching out for. I had a bit of the 'keep going despite it all' happening and could easily have done myself a mischief (slapping my own wrist). I'm going to make my next long run on a bit more undulating terrain, back at the park, so it's not all downhill then all uphill. Lesson learned.

Wednesday I just walked the dog and swam and the legs were absolutely fine - no pain at all - thank goodness!

Last night, intervals session with my buddy. 40 minutes including 'fast run'/'jog' 2 minute each, three sets in the middle of the session, steady run there and back and a bit of deliberate walk at the end, covered 5k easily, really pleased with recovery too. I discovered that when I lifted my knees during the 'fast run' it relieved some fatigue from the calves and hamstrings. Although I was gasping at the end of the 2 min sets my legs were better for it! So if I start to get fatigue during my snail pace, going faster might actually be helpful?!

But also this morning, my non-running swimming buddy posted that she's started doing 'a bit of jogging', just a few seconds in her field. Awesome!!!

Tomorrow I am on barcode scanning at Parkrun and I might do the 8k of the week beforehand. Have a happy bank holiday those in England/Wales, and a good weekend everyone else

[Jay66UK Graduate10]

Brilliant work! 👏👏👏

[Equi-geek Graduate10 in reply to Jay66UK]

Thanks Jay!

[telford_mike Graduate10]

Great stuff. Did my 8k on Monday and found it do-able but tough, probably went too fast at the start. Parkrun tomorrow then 9k on Monday *eek*. Have fun with those barcodes tomorrow!

[Equi-geek Graduate10 in reply to telford_mike]

Good luck tomorrow Mike - it’s a bit scary how long the runs get isn’t it?!😳

[telford_mike Graduate10 in reply to Equi-geek]

Absolutely, I've taken to giving Mrs t_m a live tracking link in case I keel over!

[Equi-geek Graduate10 in reply to telford_mike]

Glad I’m not the only one that thinks like that 🤣

[sallenson Graduate10 in reply to telford_mike]

She's passed the link around. There of scores of us constantly "on call". Don't worry!!

[Sadie-runs Graduate10]

Well done! Sometimes we do have to just “push on”’to improve - and be mindful of form and how our body feels - so much to concentrate on! Good work, Equi. You are a woman on a mission! 😁 xxx

[Equi-geek Graduate10 in reply to Sadie-runs]

Thanks Sadie! Yes, not much opportunity to be in the moment on that first 7k but at least I wasn’t stressing about all my other projects 😁

[mountaindreamer Graduate10]

All sounding great, EG! You’re well on your way now, whichever plan you’re following! 👏🏻👏🏻👏🏻😃🏃‍♀️❤️

[Equi-geek Graduate10 in reply to mountaindreamer]

I’ll decide one day 🤣 Thanks mountaindreamer 🙏

[Dexy5 Graduate10]

That shows dedication to do a 7k run before parkrun Equi-geek. Well done you.

[Equi-geek Graduate10 in reply to Dexy5]

Thanks Dexy5 - going to be interesting to see how my legs feel 🤞🏻

[Ang33333]

Great run! Aiming for early Sept park run..! 🤪🤪

[Equi-geek Graduate10 in reply to Ang33333]

Yay! You’ll do brilliantly Ang - you’re already there 😁👍

[Sybilw Graduate10]

I’m tired just reading that! 59 minute run is very impressive. Great job.

[Equi-geek Graduate10 in reply to Sybilw]

Thanks Sybil - obviously I’ve not gone running first thing this morning as originally planned. Slept for 8hours (rare and very welcome) and legs don’t feel recovered enough from Thursday at the moment, so I’ll do my volunteer stint at PR and see how I feel later. At least it is cool enough to run during the day now 😁👍

[Sybilw Graduate10 in reply to Equi-geek]

I’ve just finished my volunteer stint and numbers were down due to the holiday weekend but the first guy broke 17 min!! I’d be just about half way round!! Because i only started running in April I’ve yet to run in either the wet or cold I took the opportunity to talk to a local road runner as I’m worried I’ll lapse once the nights (and weather) draw in. Happy running

[Hidden]

You're doing so well. My impression from this post is of somebody who is a strong and experienced runner who is looking for ways to fine tune and improve. Also one who knows that slow running means longer distances and times. Very impressive work x

[Equi-geek Graduate10 in reply to Hidden]

Thanks Flick! I’m still a newbie and can’t predict how things will turn out before each run. I just like to find ways around any problems I find 🤣

[Hidden in reply to Equi-geek]

Well I’m a relative newby too. And I suspect that unpredictability is par for the course as you never know 5he many factors that can affect a run, like diet and sleep and emotional state.

[sallenson Graduate10]

Blimey you've been busy!! Well done hon xx