Having seen Sallensonβs latest, I really must make sure I get off this bridge at Dagenham π.
Anyone following this drivel will know I broke myself a bit on the long run last Monday, my left calf seizing up after 4.5k out of 8. After a couple of days resting, icing and stretching I tried a gentle 3.5k with Dexy5 on Thursday and, still feeling it a bit, Parkrun at her improving pace (34β20β) on Saturday. So I'm claiming that as W5's 5k .
On Tuesday, calf still a bit stiff especially up and down stairs, I was thinking of doing 2k with Dexy and 2k at, hopefully, my Parkrun pace (~5β/k), and claim that as my W5 short run. Then she announced she was going to try for 5.5k (odd distance, that π) so I thought Iβd push mine out a bit to see what happened. 2k together in 14β45β, then trying to step it up I managed 4k at an average 5β42β pace, turning for home after 1.5k of that. Having caught Dexy at the 6k point (5k for her), I provided gentle encouragement (βof course you b****y can!β π) over her last 500m before stepping up again. With the cafΓ© that marks the finish at the 7k point, it was quite an easy decision to push the distance to 8, and probably a stupid one to push the pace up for a 5β30β last k, with last 200m or so at under 5β. So W5 long run in the bag in 49β53β, first time over 6β/K average but OK in the circs.
Little change with calf on Thursday, and now Dexy has βcome outβ and admitted sheβs on the Bridge, so for her itβs 2.5k with funny bits. So together β¦. a steady K in 7β02β, then 500m with 3 little pushes up to about 6β30β pace, time for 500m 3β24β, then a supposedly steady final K in 6β35β but speeding up all the time (no idea if this was intended π) with the last 500m in 3β11β and a final pace of 6β09β/k according to Mr Garmin. Blooming heck, whatβs happening to her??!!!! And that left me to do 1.5k to complete my W5 short run, which I did in 7β06β, 500m splits of 2β23β, 2β27β and 2β16β for a 24β07β total.
So onto Week 6, hoping to start with a Parkrun somewhere close to 25β but still a bit conscious of the damn leg β¦. Onward and upward!