Having seen Sallenson’s latest, I really must make sure I get off this bridge at Dagenham 😉.
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 (34’20”) 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 (~5’/k), and claim that as my W5 short run. Then she announced she was going to try for 5.5k (odd distance, that 😉) so I thought I’d push mine out a bit to see what happened. 2k together in 14’45”, then trying to step it up I managed 4k at an average 5’42” pace, turning for home after 1.5k of that. Having caught Dexy at the 6k point (5k for her), I provided gentle encouragement (“of course you b****y can!” 😊) over her last 500m before stepping up again. With the café 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 5’30” last k, with last 200m or so at under 5’. So W5 long run in the bag in 49’53”, first time over 6’/K average but OK in the circs.
Little change with calf on Thursday, and now Dexy has “come out” and admitted she’s on the Bridge, so for her it’s 2.5k with funny bits. So together …. a steady K in 7’02”, then 500m with 3 little pushes up to about 6’30” pace, time for 500m 3’24”, then a supposedly steady final K in 6’35” but speeding up all the time (no idea if this was intended 😊) with the last 500m in 3’11” and a final pace of 6’09”/k according to Mr Garmin. Blooming heck, what’s happening to her??!!!! And that left me to do 1.5k to complete my W5 short run, which I did in 7’06”, 500m splits of 2’23”, 2’27” and 2’16” for a 24’07” total.
So onto Week 6, hoping to start with a Parkrun somewhere close to 25’ but still a bit conscious of the damn leg …. Onward and upward!